Eight Tips to Avoid the Negative Effects of a Desk Job

Many people find themselves sitting at a desk for a majority of the workday. If you are one of those people, you probably realize that this sedentary lifestyle is not the best for your health. Sitting at a desk all day is bad for your heart, your posture, your circulation, and can lead to weight gain.

Fortunately, there are things you can do to help prevent it. These eight tips will not only help keep the weight off, but they can mitigate some of the other detrimental effects of sitting at your desk all day as well. Most of them revolve around the simple act of moving – any chance you get.

Tip #1: Jump start your metabolism in the morning before work. To burn more calories throughout the day, try drinking cold water and eating a good breakfast with protein, or get in some early morning exercise. Even a quick 10-15 minute exercise when you get out of bed (push-ups, crunches, burpees, etc.) will be beneficial and give you added energy for the rest of the day.

Tip #2: Watch what you eat and stay hydrated. Keep a bottle of water at your desk and pack yourself a healthy lunch. Throw away that bag of chips or box of cookies and swap it out for fruits, veggies, healthy protein, nuts, and yogurt. See our blog on “Eating Healthy During the Work Week” for more great ideas. {LINK TO BLOG WHEN PUBLISHED}

Tip #3: Do exercises and easy stretches at your desk. Every couple of hours, or when you have a free moment, incorporate exercise or stretching into your day. It will get the muscles moving, heart pumping, and blood flowing.

Tip #4: Use your lunch hour to get some exercise. If you can’t get to a gym, go for a walk. The activity will give both your mind and your body a break. Don’t forget to forego the elevator and take the stairs!

Tip #5: Swap your chair out for an exercise ball. This simple change will improve your posture by forcing you to use more of your core muscles to sit up straight. You might also be tempted to squeeze in some crunches, planks, or other exercises when you have a free minute or two.

Tip #6: Evolve to a standing desk. You probably don’t want to stand for a full day, but alternating standing and sitting will break up the monotony of sitting. More importantly, you burn more calories when you stand.

Tip #7: Schedule walking meetings. Talk about killing two birds with one stone! You’ll be getting work done while getting some exercise all at once.

Tip #9: Get a Fitness tracker. It’s amazing how numbers can drive you to set goals and exceed them. This is part of the philosophy behind fitness trackers. It keeps track of all the things you do during the day (activity, exercise, food, weight, sleep) and gives you feedback so you can see the numbers, whether it’s pounds lost, steps walked, or hours slept.

Having a sedentary job doesn’t necessarily mean you’re going to gain weight. Just remember to eat right and keep moving!

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