First you will have posture problems and tight muscles then the pains will escalate to weight gain and chronic illnesses, it's no surprise how harmul sedentary work can to your health and well-being.
How much harmful? Well, studies show that too much sitting around can even lead to an early death! According to a collective data from more than 1 million people, those, who have a sedentary lifestyle have a 25-45% higher risk of an early death!
It turns out that a sedentary workstyle has expanded its boundaries beyond work and is now becoming a sedentary lifestyle - a typical office worker sits up to 15 hours a day! In contrast to a typical farm worker, who only sits for about 3 hours a day.
However, there are many things you can do during your work day to reduce your sitting time and increase your movement time. Here are our top 5 tips you should follow daily to improve health...
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- Try standing up while you are working
Well, that might not sound reasonable to some people, but there's a growing trend towards standing desks at work - and that's a big advantage for your health. So if your office has an option and space to purchase an adjustable standing desk, this is a must for having a healthier life!
Standing desks are an easy way to not spend too much time in your chair. It can take a while to learn how to stand all day, but practicing that habit firstly only for some short intervals of time (about 10 minutes every hour) is a great starting point.
Standing, as well as helps you burn more calories every day, also helps to prevent potential illnesses caused by excessive sitting. Standing while you are working also helps to fight fatigue and allows you to focus easier.
- Move during meetings
Got a work call? Need to meet someone at the office? No more conference calls on Zoom, just go outside for some fresh air and a workout. It's an easy way to get some mindless activity while doing everyday work tasks. And it's beneficial for weigh loss! Multitasking is a win-win choice!
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- Take breaks to go for a walk
Staying active doesn't have to be difficult. If you can divide your working hours and take a 20-30 minute walk outside in the afternoon or even go around the entire office building then it’s great. It is an easy way to stay active at work. Plus, it can also reload your brains. It will help to keep your productivity steady when you get back down to work.
Extra tip: If you have more time, do a quick workout at your local gym! Or even in your office! If you have a private place, you can do a quick 10-minute workout using some simple equipment.
- Set a timer for success
Sometimes, in order to stay active at work, you just need to make that aim your priority. Grab your phone and set a timer according to a schedule that works for you. Each time the timer goes off, move your body a little by taking a short walk or stretching. You can even make it fun by asking your coworkers to join you!
- Go for stretching
Baby steps! If you're not ready to spend extra time during the day to get up and move around, you can start with small movements or stretching in your chair. Raise your legs, stretch your arms, turn your head left and right, massage your neck... Your blood will be flowing faster. No harm to your schedule done!
The most difficult thing is to start and change your usual daily routine. But once you set your mind on that, you will see that you have more energy and you are much more productive when you get out of your chair!