5 Tips For Deskbound Workers To Improve Health and Fitness
When you’re confined to a desk for hours on end throughout your busy workday, squeezing exercise into your routine can be extremely challenging.
As a result of inadequate physical activity, you feel more sluggish and wearier throughout the day, that will have a detrimental effect on your performance.
According to a recent study, sitting for prolonged periods has been linked to higher risks of heart disease, type 2 diabetes, and cancer.
Further studies carried out by The American Cancer Society discovered that people who sit down for more than six hours per day have a higher mortality rate than those who sit for shorter periods.
The studies also reported that those who sat down for long periods exhibited high levels of cholesterol, and also had greater tendencies of contracting a cardiovascular disease or becoming clinically obese.
Deskbound jobs have increased by 83% since 1950, and this figure is rapidly increasing as delve deeper into the 21stcentury. Therefore, we have an increased percentage of the working population who are at greater risk of effecting their health by sitting down at a desk for lengthy periods.
For many deskbound working professionals, their most valuable commodity is time. Many are worth hundreds, and not thousands of pounds an hour, and as a result, their work will always take priority over everything else.
On the upside is that if you make small changes throughout your workday, you can improve your fitness, boost your energy levels and as a result, become more productive.
Here are five simple tips to become active whilst at work.
1. Walk on your commute to work
Improving your fitness habits can implement before you get to work by making changes to your daily commute. Instead of either driving or taking public transport to the train station you can walk or cycle instead. On average it takes approximately 10 – 12 minutes to walk 1 kilometre. The walk to the train station may add 10 – 20 minutes to your commute to work but will have a positive effect on your cardiovascular health over time.
2. Take regular breaks from sitting at your desk
Getting into the habit of getting up from your desk half hour for a short period will reduce the negative effects of having a deskbound job. Going for a walk around the office and having a stretch lower even for a few minutes at a time will have a positive effect on your health. Taking regular breaks from sitting at your desk will lower the risk of contracting a cardiovascular disease and will also help to improve your posture and flexibility.
3. Use a standing desk
Using a standing desk at work comes with several benefits. On average we burn approximately 80 calories an hour whilst sitting at a desk at work, whereas on average we burn 88 calories an hour whilst standing. Standing desks can also help to improve your posture, decrease lower back pain, and will also ensure you maintain glute activation throughout the day.
4. Use your lunch break to exercise
Use your lunch break as your window to exercise whenever possible even if just means that you go for a short stroll. Many offices now have on-site gyms, and often corporate districts have boutique studios or health clubs just a few minutes away from your desk. Take advantage of these facilities and go for a short workout. You can hire an Online Personal Trainer to keep yourself fit easily during busy office hours
Even if you are not sure of what to do when you get there, during peak hours you will find group exercise classes that will give you structure and motivation.
5. Get up and move around the office whenever you can
Instead of making a call or emailing your colleague within your workspace, why not take a short trip and deliver the message in person.
Every bit of increased movement and exercise adds up, so get into the habit of any opportunity you have to be more active at work. Using an activity tracker like a Fitbit can help you to set yourself daily movement targets. For example, you could set yourself a target of taking 10,000 steps a day, and using one of these devices will ensure that you stay on track.
For added motivation, professional guidance, and support. I recommend that you hire an Online Personal Trainer or an Online Fitness Coach. Personal Trainers Online can train you remotely at the gym, in the office, or in the comfort of your home.
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