How to Thrive Even If You Sit All Day
By Sandy Schroeder
If you sit at work 8 to 10 hours per day, or more, you know what a mental and physical challenge that can be. Finding ways to move more, eat well, and stay mentally alert calls for some smart moves like these from Lifehack.
Exercise at your desk – Do shoulder rolls, neck stretches, ankle flexes and leg lifts in your chair. Or try a back stretch. Sit up straight. Then bend forward, sliding your hands down your legs to your ankles. Then slide back up.
Take regular 5-minute breaks – Each hour get up and walk around, stretch or step outside. Your brain and your body will be much happier, and you may have energy left over after work.
Walk and talk – Move around or stretch while you talk on the phone. Each time you complete a 20-minute conversation you could be logging in 20 minutes of exercise, too.
Stand to work – Set up a computer workstation that lets you stand and work. The American Medical Association now recommends employers let employees stand at work.
Activate lunch – Skip eating lunch at your desk and head outside for a walk. Or eat lunch outside and then use the remaining time to do stretches or yoga poses.
Try a treadmill desk – You may have less backaches and more motivation to work if your job lends itself to working on a treadmill; you may find your health and productivity improving.
Bike or walk to work – If your commute fits, use your bike or walk to work. If you take a bus, get off one stop early and walk the rest of the way. If you have to drive, park in the back of the lot and walk in.
Take the steps – Skip the elevators and use the steps whenever you can. Shoot for 10,000 steps per day, logging in a walk before you come to work, another walk at lunch, and a walk after work.
Do weekly exercise sessions – Fit in 30-minute sessions after work or on the weekends. Consider adding a yoga or spin class, too.
Stay hydrated – Along with healthy lunches, drink enough water and skip the sodas and burgers.
Eat smaller meals more often – Sidestep junk food by bringing fresh fruit and veggies, green tea, and low fat cheeses or nuts to work. Nutritionists say eating more smaller meals stimulates metabolism and reduces over-eating.
As you find new ways to stay active at work, you may be pleased to feel more alert, productive and slimmer. Enjoy!
To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic in Lincoln, Nebr.