Desk worker health is a pressing issue. Individuals who work in office spaces are relatively less healthy than those who work at jobs that are physically demanding. Recent data suggests around 86% of all workers in the United States alone sit for the majority of the work day. This is a problem because of the negative health outcomes associated with high rates of sitting. These outcomes include an increased risk of cancer, cardiovascular disease, obesity, and musculoskeletal disorders, just to name a few.
However, there are several things that desk workers can do to get fit at work. Here are 10 things desk workers can do to get healthy.
10 Things Desk Workers Can Do To Get Healthy
Walk to Work
If your workplace is located close to where you live, consider leaving your car at home and walking. Although it might not be possible to do this every day due to bad weather or lack of time, walking will definitely get you fit.
Use a Standing Desk
Sitting all day is incredibly harmful to one’s health. Health experts now say that sitting is the new smoking. If your job demands that you sit all day long, consider opting for an adjustable desk. This way, you can switch between standing and sitting when you are at your desk.
Use a Fitness Ball
Another great way to get fit is by replacing your chair with a fitness ball. You have to balance yourself on this ball while working, and although it looks a bit goofy, it’s a great way to train the muscles in your back and legs.
Avoid Outside Food
Another major problem that several office workers face is that they cannot control themselves from eating food outside. Although it’s convenient to pick out something from the cafeteria, that doesn’t necessarily mean it’s a healthy option. An excellent way to stop eating outside food is to pack your own lunches and snacks every day.
Get Some Exercise Gear
You don’t have to head to the gym to get exercise. You can always carry your own fitness gear and perform a few essential exercises during breaks. Keep a few lightweight dumbbells and elastics in your workplace. Perform exercises while reading notes or even while making calls.
Take Periodic Breaks
We always tend to wrap up our work as rapidly as possible so we can leave the office on time. But it doesn’t mean you have to be glued to your chair all day long without taking any breaks to stretch. Those who avoid taking breaks end up feeling mentally inactive. Some believe that taking periodic breaks means they get less work done; however, that isn’t necessarily the case. As a matter of fact, taking frequent breaks can be more productive. The idea is to take a short break to rejuvenate and get work done at a clipping pace.
Work Out During Breaks
Rather than sitting down during your lunchtime and other breaks, consider spending that time performing some basic exercises. If the weather permits it, you can also start going out for a walk as opposed to being cooped up indoors. Find a colleague to walk with you during breaks. Start doing this regularly, and you will feel healthier in no time.
While carrying out your daily duties, it may not be possible to get up and wash your hands each time you want to. However, you can always keep a hand sanitizer on your desk. This makes it easier to avoid infections that can spread from shaking hands with people that have a cold or cough.
Maintain Good Posture
People who use computers at work have to spend hours staring into a screen, and they’re slowly drawn to it. This means they stretch their neck forward. Over time, this puts a considerable amount of stress on their spine and neck. However, you can easily avoid this by carrying out some basic desk exercises.
It is crucial to remember that everything must be done in moderation. Just because you’re keen on getting fit doesn’t mean that you stop enjoying a beer with your colleagues. However, you must be watchful on how often you place one thing over the other.
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