The modern workplace demands a lot of time sitting behind screens at a desk job. While this might take out the physical toll from every day, it often confines us to a sedentary lifestyle that has many negative influences on our health. Failing to manage health with a sedentary desk job can have catastrophic effects on health in the long run if not met with a conscious effort.

Top tips to keep fit even with a sedentary desk job

If you are looking in to make the conscious effort of maintaining a possible healthy lifestyle with a desk job, here are eight tips to keep you in shape.

Add movement to your routine

Try and make time to step away from the desk from time to time. Instead of dropping an email or call, try walking and going to your colleague for a face to face interaction. Instead of taking the elevators, try taking the stairs once in a while. These changes might look small, but they add up to significant improvements.

Take breaks from your desk job

Even if your sedentary desk job demands long stretches of work, try taking regular breaks. Techniques like the Pomodoro can do well to incorporate small breaks into your work session that stop you from burning out. Set a timer, set breaks, move away from the desk and move around. Even a small walk around your desk might be helpful.

Try standing desks

Try investing in a standing desk that allows customisable height options. While these might seem costly at first, it is really worth the investment. These help to promote better posture and allow you to break free from the continuous sitting in from of your desk. Plus, standing up once in a while also decreases the time spent sedentary.

Stretches

Sitting continuously behind a desk job invites muscle stiffness and spasms. Combat this by regularly standing up and stretching your limbs. Shoulder muscles, spine, back and other parts are quite prone to spasms and therefore stretching from time to time helps reduce this risk.

Proper hydration

Staying hydrated is key if you are at a desk job with endless sitting and screen staring. Keep a water bottle by the desk at all times and keep sipping from time to time. Aim for at least five litres of water in a day. Not only will this support bodily functions but also keeps the body active throughout the day.

Ergonomic furniture

Ergonomic office furniture can do wonders for a comfortable and supportive workspace. Set up your chair and desk in the most ergonomic way possible to reduce strains on your muscles. Plus, this also helps combat discomfort and long term injuries.

Healthy snacks

Street food from the canteen can often be tempting but sway towards healthier alternatives like fresh fruits, protein bars and more. These snacks are both filling and nutritious and offer the right energy to keep you going through the day.

Mental health

Lastly, one should not fail to acknowledge mental health in the pursuit of physical health. Take regular breaks and take time to socialise or engage in mindfulness activities to take care of your mental health at a sedentary desk job.

It requires a conscious effort to keep up with a healthy lifestyle with a sedentary desk job and by incorporating the right tips you should be able to stay in shape. Remember, small steps can lead to significant changes.

Frequently asked questions

What are some desk exercises I can do to stay active?

Desk exercises such as chair squats, calf raises, desk push-ups, seated leg lifts, and shoulder stretches can help improve circulation, flexibility, and muscle strength without leaving your workspace.

How can I break up prolonged periods of sitting throughout the day?

Set reminders or use activity trackers to prompt you to stand up and move at regular intervals. Consider using a standing desk or a convertible desk attachment to alternate between sitting and standing throughout the day, reducing the amount of time spent in a sedentary position.

What are some alternative forms of exercise I can explore besides traditional workouts?

Explore alternative forms of exercise that align with your interests and preferences, such as yoga, tai chi, Pilates, dancing, or hiking. These activities not only provide physical benefits but also promote relaxation, stress reduction, and mental clarity.

How can I improve my ergonomics to prevent discomfort and pain?

Adjust your workstation setup to optimize ergonomics by ensuring that your monitor is at eye level, your keyboard and mouse are at elbow height, and your chair provides adequate lumbar support.