Sitting All Day? Here’s How to Get Moving and Improve Your Health.

With the rise of desk jobs and remote work, many of us find ourselves sitting at a desk for eight hours or more each day. This sedentary lifestyle can have negative effects on our health, including weight gain, back pain, and an increased risk for chronic diseases. However, there are ways to combat these negative effects and improve our health while still maintaining our work schedules. In this article, we will discuss the importance of movement, and share some tips and tricks for getting up and moving throughout the day. From simple stretches and exercises to taking walking breaks and using standing desks, we’ve got you covered. Don’t let a sedentary job take a toll on your health – read on to learn how you can get moving and improve your overall well-being.

 

The health risks of sitting for too long.

Sitting for prolonged periods of time can have detrimental effects on your health. Studies show that sitting for more than 8 hours a day can increase the risk of developing heart disease, obesity, diabetes, and even some forms of cancer. When you sit for long periods, your body’s metabolic rate slows down, leading to a decrease in the number of calories you burn. This can lead to weight gain and a host of other health problems.

Additionally, sitting for long periods of time can lead to poor posture, which can cause back, neck, and shoulder pain. It can also lead to poor circulation, which can cause swelling in the legs and feet.
The human body was designed to move, and sitting for extended periods of time goes against our natural inclination to be active. Therefore, it is essential to take frequent breaks from sitting, stretch, and engage in physical activities throughout the day.

 

The benefits of being more active throughout the day

Sitting all day can have negative impacts on your health. It can lead to weight gain, increased risk of chronic diseases,. However, being more active throughout the day can have many benefits for your health.

One of the main benefits of being more active is increased energy. When you move your body, you increase blood flow and oxygen to your muscles, which can help you feel more alert and focused. This can lead to increased productivity and help combat the mid-afternoon slump.

Being more active can also improve your mood. Exercise releases endorphins, which are feel-good hormones that can help reduce stress and anxiety. Additionally, getting up and moving throughout the day can help break up the monotony of sitting at a desk, which can have a positive impact on your mental health.

Regular physical activity can also help improve your physical health. It can help reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. Exercise can also improve your cardiovascular health, strengthen your bones, and help maintain a healthy weight.
Incorporating more movement into your daily routine doesn’t have to be complicated or time-consuming. Simple activities such as taking a short walk during your lunch break, standing up and stretching every hour, or even doing a quick workout at your desk can help you reap the benefits of being more active throughout the day.


Tips for incorporating movement into your workday.

If you have a desk job, it’s likely that you spend most of your day sitting in front of a computer. This sedentary lifestyle can lead to a myriad of health issues, including weight gain, back pain, and poor posture. The good news is that there are several ways to incorporate movement into your workday, even if you have a busy schedule.

One of the easiest ways to get moving is to take regular breaks throughout the day. This can be as simple as standing up and stretching every hour or taking a short walk around the office. Set a timer as a reminder!. You can also try incorporating exercises into your daily routine, such as doing squats or lunges during conference calls or using a stability ball instead of a chair.

Another great way to add some movement to your workday is by taking the stairs instead of the elevator. This may seem like a small change, but it can make a big difference in your overall health. You can also park farther away from the office or take a longer route when walking to the restroom or break room.

Finally, consider investing in a standing desk. Standing desks allow you to work while standing, which can help improve your posture and burn more calories than sitting. If a standing desk isn’t an option, try raising your computer monitor or using a laptop stand to create a makeshift standing desk. there’s also a growing trend of treadmills under desks so you can walk and work!

Incorporating movement into your workday doesn’t have to be difficult. By making small changes to your routine, you can improve your health and reduce the negative effects of sitting all day.


Desk exercises to do throughout the day.

Sitting at a desk for long periods of time can lead to a variety of health problems including poor posture, back pain, and weight gain. However, incorporating desk exercises throughout the day can help combat these issues and improve your overall health.

One great exercise to do while sitting at your desk is neck stretches. Simply tilt your head to one side and hold for 10 seconds, then repeat on the other side. You can also do shoulder shrugs by lifting your shoulders up towards your ears and holding for a few seconds before releasing. 

Leg exercises can also be done while sitting, such as leg lifts. Simply lift one leg off the ground and hold for a few seconds before lowering it back down, then repeat on the other side. You can also do calf raises by lifting your heels off the ground and holding for a few seconds before lowering them back down.

Stretching your wrists and fingers is also important for those who type or use a mouse frequently. Simply hold your arm out in front of you with your palm facing down and use your other hand to gently pull your fingers down towards the ground. Hold for a few seconds before releasing and repeating on the other hand.

Incorporating these simple desk exercises into your daily routine can help improve your posture, alleviate pain and discomfort, and increase your overall health and well-being.


Simple stretches to do at your desk.

Sitting at a desk all day can take a toll on your body, but there are some simple stretches you can do right at your desk to help alleviate some of the stiffness and soreness that comes with sitting for extended periods of time.

One stretch you can do is the neck stretch. Simply tilt your head to the side until you feel a stretch in your neck. Hold for a few seconds and then repeat on the other side. This can help relieve tension in your neck and shoulders. Check out this simple neck exercise video.

Another stretch you can do is the seated forward bend. Sit at the edge of your chair and reach forward towards your toes. Hold for a few seconds and then release. This can help stretch out your hamstrings and lower back.

Finally, you can also do the seated twist. Sit up straight and twist your upper body to the right, grabbing the back of your chair with your left hand. Hold for a few seconds and then repeat on the other side. This can help relieve tension in your back and improve your flexibility.

Incorporating these simple stretches into your workday can help improve your posture, reduce pain and stiffness, and increase your overall well-being.

 

Walking meetings and other creative ways to move more at work.

Sitting all day at work can have a negative impact on our health and well-being. It is important to find ways to move more during the workday, and one way to do this is by incorporating walking meetings into your routine.

Instead of sitting in a conference room for a meeting, take it outside and walk while you discuss business. This not only gets you moving but also promotes creativity and can lead to more productive meetings.

Another way to move more at work is by taking a break every hour and stretching or doing some light exercises. This can include standing up and stretching your arms, legs, and back or doing some simple yoga poses.

You can also take the stairs instead of the elevator or park your car further away from the entrance to your workplace to incorporate more steps into your day.

Standing desks are also becoming more popular and can be a great way to reduce sitting time throughout the day. There’s also a growing trend to have treadmills under desks to enable walking whilst working.

By incorporating more movement into your workday, you can improve your health, reduce stress, and increase productivity.


Taking breaks and scheduling physical activity into your day.

Sitting all day can have a negative impact on your health and wellbeing. To counteract this, it is important to take breaks and schedule physical activity into your day.

One way to do this is by setting reminders on your phone or computer to get up and move every hour. This can be as simple as taking a quick walk around the office or doing some stretching exercises at your desk.

Another option is to schedule workouts or physical activities into your calendar, just like you would with a meeting or appointment. This could be going for a run before work, taking a yoga class during your lunch break or going for a walk after dinner.

In addition to being beneficial for your physical health, taking breaks and scheduling physical activity can also improve mental clarity and productivity. So, don’t be afraid to take a break from sitting and schedule some movement into your day.


The importance of ergonomics

When we think about staying healthy, we often focus on diet and exercise. However, one aspect that is often overlooked is the importance of ergonomics.

Sitting for prolonged periods of time can wreak havoc on our bodies, leading to aches, pains, and even long-term health problems. One of the best ways to combat this is to have a look at your seating position

Ergonomics is the science of designing equipment and furniture to maximize productivity, comfort, and efficiency while minimizing the risk of injury or strain. In the context of sitting, this means having a chair that is adjustable to your body type, with proper lumbar support and a comfortable cushion. 

Your computer screen should be at eye level, and your keyboard and mouse should be at a comfortable distance from your body allowing your arms to relax.

Investing in a good ergonomic chair and setting up your workspace to be ergonomically sound may seem like a small thing, but it can have a huge impact on your health and well-being. So, if you’re sitting all day, take a moment to evaluate your posture and workspace, and make any necessary adjustments. Your body will thank you!


Setting goals for activity and tracking your progress.

Setting goals for activity and tracking your progress is a great way to stay motivated and improve your health when you sit all day. It can be easy to fall into a sedentary lifestyle when you’re in an office or working from home but setting goals for activity can help you break free from this rut.
First, set realistic goals for the amount of activity you want to achieve each day. This could be anything from taking a 10-minute walk during your lunch break to getting up and stretching every hour.

Once you have set your goals, track your progress to ensure you are meeting them. Use a pedometer or fitness tracker to monitor your daily steps and activity levels. Many fitness trackers even have reminders that will tell you when it’s time to move or stretch.

Another way to stay on track is to find an accountability partner. This could be a co-worker, friend, or family member who also wants to improve their health. You can support each other and hold each other accountable for staying active.

Remember, it’s important to start small and gradually increase your activity level. Don’t get discouraged if you don’t meet your goals every day – just keep trying and making progress, and you’ll soon see the benefits of a more active lifestyle.

We hope this article has inspired you to get moving and improve your health, even if you have a sedentary job. Sitting all day is not good for your health, and it’s important to take steps to be more active throughout the day. Remember, small changes can have a big impact on your overall health and well-being. So, take a break, stretch, walk around, and don’t forget to move your body! Thank you for reading, and we encourage you to share this article with your colleagues to encourage healthy habits in your workplace.

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