Do you ever feel like your job leaves you drained and sluggish at the end of the day? You might have a desk job that makes it difficult to stay active, but don’t let this stop you from enjoying physical activity! Staying active is an important part of taking care of your overall health and wellness. With the right attitude and knowledge about healthy habits, staying active even with a desk job can easily be achieved.
In this blog post, we’ll discuss everything there is to know about how to stay active with a desk job – from what steps to take in order to make it happen, as well as some ideas for exercises to fit into your daily routine. So read on if you’re ready to start incorporating more movement into your workday!
10 Best Ways on How to Stay Active With a Desk Job
1. Take Regular Breaks:
Taking regular breaks throughout the day can help you stay focused and productive while allowing you to move around and get your blood flowing, so be sure to give yourself a few minutes every hour or two to stand up and stretch, go for a quick walk, do some light exercises, or just move in any way that feels good.
2. Stand Up During Phone Calls:
If you are on long phone calls, instead of sitting in the same position for an extended period of time, try standing up and moving around while talking. This will give your body a break from the seated position and help reduce fatigue or soreness over time. Standing also helps keep your focus on the conversation, so that’s a plus too.
3. Do Desk Exercises:
You can do simple exercises while at your desk in order to do some movement throughout the day. Try leg lifts, wall squats, calf raises, seated crunches, or arm circles – these will all get your body moving without taking too much time away from your work. This will help you to stay active without having to go too far from your desk.
4. Use a Standing Desk:
If available, try using a standing desk. This may be useful if you want to move around more during the day but don’t have the time or opportunity for regular breaks. Research has found that standing desks can help reduce fatigue and improve focus, as well as reduce back pain caused by sitting for long periods of time.
5. Get a Walking Desk:
If you want to get more from your desk job, why not consider investing in a walking desk? Walking desks are desks that allow you to walk while working – perfect for those who don’t have a lot of time for breaks. This can help you to stay active and get some exercise, even when you’re stuck at your desk.
6. Take the Stairs:
If your office has stairs, opt for them instead of taking the elevator or escalator whenever possible. Taking the stairs is an easy way to add some extra physical activity to your day and can help you to stay active. Taking the stairs is also good for your heart, as it helps to increase your heart rate and improve blood circulation.
7. Join a Lunchtime Walking Group:
If you work with others, why not suggest starting a lunchtime walking group? This can be an enjoyable way to get outside and stay active on breaks or at lunch. You can even make it a regular event if you like so that you are committing to being active each day.
8. Try Deskercise:
Deskercise is a fun way to stay active while at work and involves doing simple exercises while sitting at your desk. These exercise routines usually involve stretching or light cardio movements, such as shoulder shrugs, wrist circles, and ankle circles. Exercise is a great way to keep your body moving without taking too much time away from work.
9. Use a Fitness Tracker:
Using a fitness tracker can be helpful for tracking and monitoring physical activity throughout the day in order to make sure you’re getting enough movement during the workday. This can be beneficial for understanding the amount of activity you need in order to stay healthy and fit, as well as providing motivation to do more when necessary.
10. Go For a Quick Walk:
Sometimes it can be beneficial to take a quick walk outside during breaks or lunchtime. Getting some fresh air and getting your body moving can help to clear your head, relieve stress, and give you a boost of energy. Even just 10 minutes of walking can make a difference and have positive effects on your physical and mental health.
These are some ideas for staying active while at work, even if you have a desk job. With the right strategies in place, it’s possible to stay active while staying productive. So make sure to take advantage of these tips when you can, and enjoy all the benefits that come with it!
Additional Tips and Tricks to Stay Active With a Desk Job
1. Stand up from your desk every hour and take a five-minute walk around the office. This will help keep your blood moving and prevent fatigue.
2. If possible, switch to a standing desk that allows you to work while standing up. This will give you a better posture and reduce strain on your back and neck muscles.
3. Take regular breaks from your desk and stretch. This will help reduce tension in your muscles and improve flexibility.
4. If you have access to a gym, consider working out during lunchtime for an extra boost of energy throughout the day.
5. Use short bouts of physical activity as breaks between tasks or meetings. This could be anything from doing jumping jacks or running up and down the stairs to doing a few push-ups.
6. Add a mini-exercise program at your desk, such as leg raises while you are sitting in your chair. Or, use free weights or exercise bands if you have them available.
7. Take the stairs instead of using the elevator or escalator. This will help you stay active and can also save you time when running errands or heading to a meeting.
8. Make sure to get up at least once every hour during work, even if it’s just for a few minutes. It might be tempting to stay glued to your desk all day, but it’s important to give your body a break.
9. Make use of positional changes throughout the day such as sitting on an exercise ball or taking standing meetings if possible. This can help keep your muscles from getting too stiff or sore over time.
10. If you have access to nature, take a break and go for a walk outside. This can help improve your mood and energy levels as well as get you some much-needed fresh air.
Making small changes to your routine makes it possible to stay active while doing a desk job. Incorporating these tips into your daily routine will not only help keep you feeling healthier but will also help increase productivity and focus. So get up, get active, and make the most of your day!
Frequently Asked Questions
What Are Some Ways to Stay Active While Having a Desk Job?
There are many easy and enjoyable ways to stay physically active while working at a desk job. Taking regular breaks throughout the day to move your body, using standing desks or exercise balls instead of traditional chairs, participating in office sports leagues, and taking short walks around the office or outside during lunch are all great options. Additionally, making time for physical activity outside of work is important—try attending a yoga class or joining a recreational sports team.
What Are Some Desk Exercises?
Desk exercises can be done while sitting or standing at your desk. Examples include shoulder rolls, desk push-ups, torso twists, and leg lifts. Desk exercises are a great way to increase your physical activity level while at work and can be done in just a few minutes throughout the day.
How Can I Make Sure I’m Getting Enough Exercise?
Making sure you get enough exercise is an important part of staying healthy. To ensure you’re getting enough physical activity, try setting aside specific times during your day to move your body. You can also take regular breaks throughout the day—even a few minutes here and there can make a difference.
Additionally, you should make time for physical activities outside of work, such as attending fitness classes or joining a sports team. Finally, tracking your physical activity with a fitness tracker can help you stay accountable and make sure you’re getting enough exercise on a regular basis.
Knowing how to stay active with a desk job is an important part of maintaining a healthy lifestyle. Taking regular breaks to move your body, using standing desks or exercise balls instead of traditional chairs, participating in office sports leagues, taking short walks during lunch, and making time for physical activity outside of work are all great ways to stay active while working at a desk job.
Additionally, performing desk exercises throughout the day is a great way to increase your physical activity level. Finally, tracking your physical activity with a fitness tracker can help ensure you’re getting enough exercise on a regular basis. With these tips in mind, you should be able to stay active and healthy even while working at a desk job.