Every day proves that a sedentary lifestyle can damage our health. Experts have triggered warnings stating that sitting is the new smocking! It sounds extreme, but it is a warning we should take seriously and start immediately to change work activity. You may think that doing intense exercises a couple of times a week is enough to balance out the time you spent sitting for long hours at your desk. In fact, you have to be active even when you are sitting during the day so you could respond to the damage caused by sitting for too long on your health.

In this essay, we will present some amazing techniques and simple tips to help you get active while sitting at your desk. So, read on to find out why moving during workdays is important, how it can benefit your health, in addition to seven effective ways to maintain activity at your desk job.

• Beware of inactivity!

The World Health Organization has identified physical activity to be the fourth biggest killer of the modern world and it has even overtaken obesity. What is alarming about this fact is it can happen without us even realizing it. Most of us spend about 8-10 hours a day sitting at our desks, while some others will spend up to 19 hours staring at the computer! Then, we head back to our homes via cars or public transportation to sit at the dining table right away. After that, we end up slumping on the sofa. All this sitting and minimal activity happen unconsciously.

• Do you practice “Active Sedentary”?

You may think you have done your share of activity because of starting your day with high-intensity interval training, but think again. Surely these exercises are great for health, but you must remember to stay active at your desk. Scientist Kathy Bowman has found that a new category of people that have emerged in today’s world who are ‘actively sedentary’. They sit all day long but do an hour of intensive exercises expecting it to balance out the days of prolonged sitting.

• The negative effects of sitting all day

Our bodies are designed to move regularly and keep active. Ignoring this aspect will put your health at risk of the following illnesses:

• Digestion problems.
• Back and hip pain.
• Poor posture.
• Legs issues, such as weak bones and varicose veins.
• Rise in stress levels.
• Decrease in energy and productivity.
• The increasing risk of fatty acids clogging your heart due to slowed blood flow and muscles’ inability to burn enough fat.
• The efficiency of your body while dealing with sugar is affected by how physically active you are. This affects the pancreas which produces more insulin due to inactivity, which could lead to diabetes.
• It is believed that inactive people are more susceptible to various cancers, as antioxidants in the body aren’t getting enough stimulation from movement. It is known that these antioxidants target potentially cancer-causing free radicals.

• The mental benefits of movement

What will you gain when you start to be more active and get away from your desk at regular periods? You will not sense the benefits physically, but your energy and mindset will be affected as well. It is confirmed that productivity levels are greatly increased among those who are physically active at work. When you feel the slump, do some stretching at your desk and correct your posture. Or, leave the desk, walk around a little, and come back feeling energetic and ready to handle the tasks.

Seven effective ways to stay active at your desk job

1- Use a standing desk

Doing your work standing up will improve your posture and increase circulation. This will consequently reduce the overall negative impact of sitting. A few hours of intermittent standing every day will positively affect your health. Therefore, it is vital to choose an adjustable standing desk so you can adjust its height between sitting and standing.

2- Get a timer

Set the timer to remind you to do any physical activity during your day. When the timer goes off, get up and walk around the office or perform some quick stretching to relieve your back muscles.

3- Take the meetings outside

Try doing the workplace tasks in a way that allows you to move. For example, avoid the closed boardrooms to have a meeting, rather take it outside or take the calls while walking around the block.

4-Sit on an exercise ball

Your co-workers may be surprised, but working while sitting on an exercise ball will help you to work on your body automatically. Using an exercise ball instead of the traditional chair will affect the core of your body (abs and back muscles), which supports a healthy sitting posture.

5-Do some stretches at your desk

No one will notice that you are doing some casual stretches while setting at your desk a few times a day. You can do simple exercises such as shoulder raises, neck stretches, or leg raises. Plus, you can do these exercises with the aid of your chair!

6-Leg lifts under the desk using weights

It is one of the subtle and easy ways to move while at your desk. This secret exercise will help you to move your legs without the need to leave the desk, especially if your boss is fed up with your constant movement. Strap on leg weights and do a few legs raises under your desk every hour

7- Work out at the nearest gym during lunchtime

You will feel a clear difference in your happiness and productivity levels if you could work out for just 30-40 minutes. A lunchtime workout will help you re-energize and stay alert for the afternoon. A study carried out by the American College of Sports Medicine has found an increase in productivity levels of 15% among those who work out for 30-60 minutes at lunchtime. Also, 60% of employees claimed that they sensed a remarkable improvement regarding mental performance, time management, and the ability to meet deadlines on the days they exercised.

Finally, let’s work together to spread the word of movement at the workplace. Be more active during the day, and you will gain uncountable benefits: such as stopping the feeling of being sluggish at work, avoiding pain and discomfort due to prolonged sitting, and preventing developing a bad posture that affects your health negatively. Working life can get in the way of achieving health goals, however, you need to be conscious of everything that impacts you badly and make enough time throughout your day to strike a balance and feel the difference. We hope that you have gained the utmost benefits from all the tips we have presented to you. You are welcome to visit our blog or follow us on social media to learn more valuable information about improving workplace ergonomics, increasing productivity, and finding out what’s new about office equipment.