Do You Have a Sedentary Job? How to Stay Healthy and Fit Throughout the Week
Do you find yourself sitting for the majority of the day? If you work at an office where you are confined to a cubicle, you may end up sitting for up to 10 hours a day. Not to mention going home and sitting on the couch after dinner. While it may not seem like too big of a deal, one hour of sitting reduces the production of fat-burning enzymes by as much as 90 percent. People who consistently stay seated in a chair at work are more likely to experience some sort of cardiovascular disease compared with those who have a active or laborious job.
Fortunately, there are ways to stay healthy and fit even if you stare at a computer screen for most of the day.
The Half-Hour Challenge
Set the alarm on your phone to go off every 30 minutes. When it sounds, spend two minutes doing a physical fitness activity. Some suggestions include:
- Wall-sit for 30-second intervals
- Sitting and standing in your chair repeatedly
- Tricep-dips using the edge of your desk
- Jog in place
Lunch Break Fitness
No matter how short or long your lunch break is, spend the first half of it walking or jogging and the second half eating. If you don’t want to go outdoors, or the weather won’t cooperate, try walking up and down the stairs or walk around the office and say hello to co-workers.
Channel your inner Fred Astaire by tapping your toes while at your desk. Move your legs and feet in different directions for more momentum. Anything to keep the body moving!
Stand Up for Phone Calls
Whenever your phone rings, stand up before answering. Then stay standing until you hang up the phone. Use speakerphone if needed and if possible, pace while you are talking.
With these fitness exercises in mind, there’s no excuse to be sedentary at your desk job anymore. If after trying these suggestions you’re struggling to get up and go, contact Lonoke Physical Therapy for a consultation. We’ll help you find the spring in your step again!