Ways to Stay Healthy When You Work At a Desk All Day

Let’s face it, for those of us who sit down at a desk most of the day, health and well-being aren’t always easy to work into our lifestyles. Still, we must be proactive about eating well and moving enough during the day in order to avoid weight gain, stress, and declining fitness strength. 

Sitting down all day long is one of the worst things for your health, as it increases the likelihood of heart disease and weight gain — among other illnesses. What do you do? Small changes, practiced consistently over a long period of time. It takes some work, but it’s possible. Try these ideas. 

Use your lunch breaks to your advantage 

It’s tempting to sit and relax on your lunch break, or even work through it when you’re overloaded on projects and assignments. But, by lunch, your body can benefit from a short walk. You don’t even need to go far for it to be effective. Invite coworkers and make a daily routine of it. 

Alternate between sitting and standing 

Some environments encourage standing at your desk with special desks that allow you to either sit or stand. If your desk doesn’t, don’t be discouraged. Stand when you can. For example, make all phone calls while standing. Try sitting for 30 minutes and then standing for 30 minutes. 

Stretch or move at your desk 

You need a quick break more often than every hour. Take 30 seconds to stretch. Touch your toes, do some quick jumping jacks, or even sit ups. It doesn’t take much to get your blood pumping. Get an under-desk elliptical to help get your blood pumping during an easy project. Whatever you can do to move while in place will help your body stay active and healthy.

Snack Smart 

Grab the foods with more protein (aim for 12 to 15g), because those snacks keep you fuller for longer. This means it feeds your muscles longer than, for example, a protein drink would, because it dissolves slower in your body. You should also avoid sugary snacks because they can cause a “crash” later on in the work day! 

Treat elevators, and moving walkways as the enemy 

Unless you work at the top of a 40-story building, consider elevators your enemy. Ditto for escalators and walkways. When you have more than one route option, you should aim to take the tougher alternative. 

Plan Ahead 

If you typically aren’t at home for certain meals, like breakfast or lunch, prepping nutritious meals for the following day means you’re less likely to hit the vending machine or drive-thru for convenience. 

The same goes for working out. If you plan to exercise before or after work, bring your exercise gear with you to avoid a pit stop at home where you might get too comfortable to head back out to the gym. Ensuring that you have the right environment, and practice self-care will go a long way to staying mentally and physically healthy for years to come. You’ll feel more productive and ready to work until the weekend hits. If you have any questions please feel free to Contact Us for more information.