Fitness at work, especially a desk job. Is it possible? Is it possible to stay fit when your job involves sitting all day?
Well, it’s not easy to pull off, and sitting all day isn’t advisable as well. Especially since recent reports suggests it’s linked to early death, increases risk of diabetes, heart disease and even cancer.
The issue with having a desk job is not just about the fitness concerns. It’s also the pains and aches you start to experience after some time.
I can tell firsthand because I’ve suffered from severe back pain from always sitting down all day doing my job.
I don’t really have a desk job per se, but I work from home, so I always sit down working with my computer.
Even though I didn’t feel any pains at first, but over time I couldn’t bear the sitting any more.
I got sick of the pains and weight I was starting to gain, I decided to make a few changes to not just my work routine, but my lifestyle as a whole.
Here are 3 things I did to stop the back pain and stay in shape while working at home which you can also do if you have a desk job.
1. Short morning workout
Until quite recently, I wasn’t doing any type of workout. But it’s pretty fascinating what a simple workout in the morning can help you accomplish during the day and how it can make you feel.
Even if you don’t have any good workout equipment, a simple skipping rope can help you accomplish a lot. Buy a simple skipping rope and do some skipping in the morning.
Skipping or jumping rope will increase your heart rate, making your heart work harder pumping oxygenated and deoxygenated blood through your body. It’s a good exercise for the heart.
It also helps burn calories which is good for weight loss.
2. Change your posture
This is one of the most effective ways to relieve yourself of the pain that comes with sitting down all day.
Find a way to stand up while working. That may involve getting a standing desk. Even if it’s not possible for you to get a standing desk, you can simply buy a laptop stand like this one below.
If you work with a laptop, you can simply place it on your desk, increase the height, and you can work with your laptop while standing.
You can go back to sitting down if you are tired of standing.
Changing your posture while working is very important, even for weight loss. You burn calories when you stand while working.
Even if you want to lie down, the laptop stand above will allow you to work while lying down. I have one and sometimes I use it to work at home while lying down.
You can try it yourself.
3. Move around
You have a desk job, you’re not chained to it. Try to leave your chair every 20 or 30 minutes and move around.
If you need to talk to coworker, don’t call or send an email. Use that as an opportunity to walk to him or her and deliver your message.
Moving around will take you away from your computer for a few minutes, might even give you fresh ideas on what you’re working on once you’re back.
4. Avoid junk food
Sitting around all day is bad enough. Don’t make matters worse by eating junk foods that will make you fat.
Cut down on restaurant foods. Instead, eat whole foods made up of fruits, veggies, and even healthy low calorie snacks.
Drink plenty of water. It will help keep you hydrated, full and alert. Drinking water also prevents unnecessary cravings and stop you from eating unhealthy snacks that aren’t good for you.
Do you have any other tips to help stay fit and healthy while at work? Tell us using the comment section below.