Time have changed. As a nation, our cumulative work routine involves less physical labor and more hours sitting. If you are an office worker then there are chances that you are spending hours and hours sitting in front of a computer screen. This can be detrimental to your health. Sedentary work lifestyle has been majorly a cause of many health-related problems. The most prominent are among those people who do not have any exercise routine. “Annals of Internal Medicine” has compiled a report on 50 studies that determine the effect of the lifestyle where you are sitting for hours. The study points out that the chances of getting heart attack, stroke, diabetes and cancer are all elevated if you do less movement in your daily routine. Even if you are someone who exercises for an hour, your inactivity during the rest of the day pose the same negative impact.
As an office worker, you might not have a lot of options available to incorporate a lot of movement in your routine. Health professionals suggest that you should do some things like move at least for a few minutes each hour to make up for that. Research points out that you can just walk or stand up for 1 to 3 minutes to reduce the negative impact of sedentary.
You can incorporate the following tips in your daily office routine to supercharge your health
When you are done with a task, stand up from your chair and jog in a place. Keeping your knees high should be your focus.
Find an excuse to move around like going to the washroom, photocopy room or going to talk with your manager to make up for the loss of movement. It is important that you are strategic with this tip. You don’t want to get yourself in trouble.
You need to stop using the elevator. Instead use the stairs whenever possible. Moving through stairs is a great exercise and provides you all the necessary movement to get things working in your body.
If you are in a studio or some other place, which is not pretty formal then try a standing desk. These types of desks are becoming popular in offices that are helpful for workers’ health. You can talk with your higher ups about why you are opting for such an office accessory.
You can also do a body twist time to time just to give the stretch it needs. You can do this by keeping one arm on the armrest and moving the other arm to the back of the chair. Reach as farthest as you can while looking towards your back. Hold this position for a minute or two and then proceed with the other hand.
You can also do a simple exercise just by standing up and down your chair without using your hand. This is a great way to break the mold of lower body stagnation.
You should also shake your head and shrug both shoulders. You can also lift your shoulders towards the ceiling and keep it there for 10 seconds. You can then move your head up, down, right and left to ease the muscle group around your head.
Stretching fingers and flexing your arms once in a while is a good exercise as well.
Your livelihood is important but it shouldn’t be at the expense of your health. Incorporating simple exercises in your office hours will help you remain healthy and happy throughout the course of your life.