How to Stay Active When You Work a Desk Job
If you’re like the more than 80% of Americans who work an office job, your life likely consists of an average 5 hours and 41 minutes per day sitting at your desk plus 7 hours sleeping at night. That is a lot of time for your body to be sedentary.
Experts suggest getting 150 minutes of exercise per week, which equates to around 21 minutes seven days a week. But when you work a demanding office job, which likely has hours that exceed the typical 40 hour work week, how are you supposed to fit in that much needed movement?
Below are five ways to stay active when you work an office job (and none of them involve the gym).
- Use an active motion office chair, like swopper. When you sit on a motion office chair, like swopper, you are keeping your body constantly in motion while you work. Your core and back muscles are engaged and your posture is ideal. This eliminates much of the health risks that come with prolonged sitting. Plus you can burn up to an extra 500 calories per day just sitting.
- Go for walking meetings. Banish the boring conference room for your next meeting and instead take things for a walk. This is especially effective if you are meeting with just one or two other people. Either walk the halls or go outside to get some fresh air while you collaborate.
- Institute “plank o’clock.” Break up the monotony of the day by choosing a time every day to complete a 60 minute plank at your work space. Better yet – engage your coworkers to do it all together as a way to get everyone’s blood pumping during the typical afternoon slump.
- Bike to work. If you live within biking distance to work, this can be a great way to stay active with limited time. Cycling has been shown to burn 400 and 1000 an hour, depending on intensity and rider weight.
- Use a height-adjustable desk and chair, like muvman. When you have the ability to raise or lower your desk and work chair, you unlock the ability to engage in transitional sitting – or the form of sitting experts say is the healthiest. Basically it means you move between sitting, standing and perching to maximize movement within your body. Muvman is the ultimate height adjustable chair, with a height range of 20 – 33″ or 23.5 to 36″ for the tall version.
Working an office job often means you need to consciously weave movement and activity into your daily life. Thankfully it doesn’t mean you have to slave away at the gym. Institute the above ideas and you’ll be on your way to optimal activity that fits into your life.