If you’re like me, you probably spend hours and hours sitting at work. Sometimes it’s hard to remember to get up and move because you’re “in the zone” and practically glued to your chair. However, for the sake of your health, it’s important to find ways to stay active at work. In the long-run, taking care of your health FIRST is going to benefit both you and your employer. If you work from home or own your own business, the same applies! Staying active during the workday will help you stay focused and healthy, both physically and mentally. Here are 8 ways to stay active at a desk job.
1. Take the stairs
Taking the stairs is one of the easiest ways to stay active during the workday. Instead of taking the elevator in the morning, on your way to the office, to lunch, or when you’re headed out, take the stairs. I try to take the stairs at least twice a day, in the morning and after lunch. Even though I am slightly out of breath by the time I get to the fourth floor (hehe), I love the adrenaline boost that I get and it wakes me up! If you’re using a Fitbit or another fitness app on your phone, taking the stairs will also get you closer to your step goals. 😉
2. Invest in a stability ball
Sitting on a stability ball might take some practice, but it’s great to strengthen your core and help reduce back pain. When you’re sitting on a stability ball, you naturally have to engage your core muscles in order to stay balanced. You’re not relying on the back of a chair to prop you upright, which in turn engages your core muscles and builds strength. A stronger core can alleviate some of the back pain issues you might be experiencing from sitting all day. So, try it. Just be careful not to fall off of it.
3. Drink more water
Always H2O. 🙂 Not only does drinking water have tons of health benefits, but it also keeps you alert and energized at work. Ever felt super sluggish and tired around the 3:00 pm mark? I’m sure you have. Try drinking 16oz of water and you’ll be amazed how much more alert you feel. I keep a ¼ gallon water bottle at my desk, that I refill about two-three times a day. Drink up, buttercups.
4. Work out at your desk
Okay, so you might be wondering what kind of workouts could I possibly do at my desk?! And also, I don’t want to embarrass myself… I totally understand! But did you know that contracting your core is a way to engage your muscles?! Try leaning forward slightly when you’re sitting in your chair, take a deep breath, slowly exhale and contract your abdominal muscles. Hold this position for about 20 seconds and release. Do this about 5-10 times and you will notice a slight increase in your heart rate starting to increase. Who doesn’t want to build better abs WHILE SITTING DOWN?
5. Active Sitting
I love this one too. Active sitting is basically sitting and stretching. There are hundreds of exercises that you can do while sitting down. For example, extend your arms out and reach for the sky (as pictured). Then, rotate your arms to the right and then to the left feeling the stretch on your side. Extend your arms in front of you and feel the stretch in your back muscles. You can also try pelvic stretches by putting your right foot on your left leg using a 90-degree angle, slowly bending over. There are dozens of stretches that you can do sitting down. So there really is no excuse not to stay active at a desk job.
6. Squats in the bathroom
Squats in the bathroom are one of my favorite things to do to stay active at my desk job. If you’re drinking enough water, every hour or so you’re going to need to use the bathroom anyways. Why not get a few squats in while you’re at it? If the bathroom stalls are too narrow and you don’t have enough room to squat, try squeezing your glutes for 10-20 seconds and release. Similar to the core exercise, contracting your butt cheeks will engage your glute muscles and strengthen your glutes. I mean, no one wants a pancake butt from sitting down all day, so do some squats or squeeze the hell out of your buttcheeks!
7. Eat healthy snacks
Healthy snacks are great to keep you fueled and energized throughout the day. Here are my 12 Healthy Snacks To Eat At Work Throughout The Day suggestions. Also, stay away from the vending machine! It might be tempting to buy some “fruit snacks” or “salted peanuts”, but these are filled with sugar and sodium and you’re better off eating some almonds and real fruit. Furthermore, if you want to stay active at a desk job, it’s best to eat healthy snacks too. 🙂
8. Take a break and go for a walk
Weather/boss permitting, take 10-15 minutes in the afternoon and walk outside. And if it’s winter, then do a few laps around the office. This is great for getting your body moving, but also taking a mental break. Personally, I love walks. I always feel so refreshed after a short walk and re-committed to take on the rest of the day.
Being sedentary all day can really take a toll on your health, from back pain to headaches and chronic fatigue, it’s not good to sit for hours without moving. If you want to live a long, healthy and happy life, take care of your body and mental health by making it a priority to stay active at your desk job.
Take the challenge. Set a timer to get up every hour. Take this time to go for a lap around the office, refill your water, and grab a healthy snack. At a minimum, do some active sitting exercises every hour and engage your core. After a few days, you’ll feel the difference and your body and mind will thank you for it!
Would love to hear your thoughts on what you’ve been incorporating into your daily routine to stay active?! Comment below. 🙂
XO Natacha
P.S. If you liked this post, you can also check out 5 Ingredients of A Healthy Lifestyle for more healthy lifestyle tips!
