How to Stay Healthy at an Office Job

You may have heard the saying, “sitting is the new smoking.” In today’s society, prolonged sitting has become almost impossible to avoid and it can have negative effects…

A sedentary lifestyle can ruin posture and cause significant dysfunctions in the body. The seated position can eventually cause the hip flexors to tighten and shorten, leading to increased low back pain. The use of computers and performing work at a desk can lead to a forward head posture position. For every inch forward, the weight of the head increases approximately 10 pounds!

Current research has shown a correlation between a sedentary lifestyle with an increased risk to a number of cancers, type II diabetes, and cardiovascular disease. So, what should you do when sitting is literally your job?

Constant movement throughout the work day is more beneficial compared to sitting for 8-10 hours. If you’re like most of us, you don’t have that luxury so here are some helpful tips to add into your daily work routine:

  1. Working out just once during the day can make a big difference. If there is a gym close by your office or house, it could be helpful to join.
  2. Anyone with a desk job should get up and move around at least once every 60-90 minutes. Set a reminder on your phone or use a fitness tracker or fitbit.
  3. Remember that every bit counts! Park your car as far away as possible or even walk or bike to work if possible.
  4. Taking the stairs instead of the elevator is also a great way to add some additional steps in.
  5. Walk during phone calls or conference calls to tack on those extra steps. This can also make the task seem much less tedious.
  6. Make sure your computer monitors are at eye level and directly in front  of you to prevent prolonged malposition of the neck.

Practicing these few hints and tips could help alleviate a significant amount of stress and discomfort caused by sitting at a desk job. The most important thing to remember is to get up and move around about every hour during the work day!


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