Struggling to meet your fitness goals this year? Does it seem like no matter how well you eat, or how often you exercise at the gym, you just can’t seem to shed those last few pounds? If you work a desk job, the problem is staring you right in the face; it’s your desk! Specifically, all those hours you spend sitting behind it.
Studies have shown that the sheer amount of time we spend sitting down and not moving is having a severe impact on our physical health. If you work from 9 to 5, chances are you spend 90% of those nine hours sitting down. The World Health Organization estimates that approximately 3 million deaths can be attributed to effects of a sedentary lifestyle, including increased risk of diabetes and heart disease. Additionally, sitting still with improper posture is a leading cause of back problems, sciatic nerve pain, and arthritis.
Fear not, you don’t need to quit your desk job in order to mitigate these effects, nor do you need to go on a juice cleanse. A few simple adjustments to your work schedule and habits can have an astounding impact on your physical and mental health, allowing you to drop up to 20 pounds.
Follow these simple rules, and you’ll start seeing results within days.
- Stretch in your seat– Regular stretching increases blood flow, muscle strength, and helps improve our posture. You don’t need a yoga mat and a monthly pass to get the benefits of stretching–in fact, there are many helpful stretches that can be done without getting up from your chair. Pay special attention to your neck, back, and legs, to counteract the worst issues associated with sitting all day. Click here for stretches.
- Make your desk your gym – Peppering your day with stretches is good, but getting up out of your seat is even better. Throughout your day, take some time to do a few quick exercises that can be done right by your desk. These can include jogging in place, push-ups against your desk or wall, and lunges. Exercises like this get your body moving, without wasting any time you need for your job.
- Explore the office – Most of us are needed at your desks most of the time, but there are plenty of opportunities to move around throughout your day. Consider walking to work, or even simply parking further away than you usually do. Taking the stairs instead of the elevator is an excellent workout for your legs and heart. Even spending a 10-15 minute break walking instead of seated has incredible benefits. Look all around for chances to move your body more.
Sitting is the new smoking, according to health experts. Unfortunately, it’s a habit that most of us simply cannot afford to break, because our jobs demand it. Though we can’t change the entire working lifestyle overnight, we can change our own. By combining these simple steps with a more mindful diet, you can have a healthy body, and a healthy workplace at the same time. We hope you enjoy our tips on a healthier lifestyle, be sure to follow our blog for more useful information!