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5 Everyday Health Tips for Desk Jockeys

5 Everyday Health Tips for Desk Jockeys

Today’s workforce is heavily comprised of jobs that require workers to sit at a desk for eight hours a day. While sitting at a desk all day may seem like a treat to those in manual labor careers, the desk jockey lifestyle comes with its own unique set of problems.

A sedentary lifestyle can be bad for one’s health in a variety of ways. Sitting all day can just be downright painful. If you are someone who earns your living as a desk jockey and would like to feel better, while taking a proactive approach with your health, here are 5 tips that can help make your job a little easier on your body.

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Take A Walk

While it may not always be easy to tear yourself away from the computer while at work, it is extremely important that you do so if you want to ward off the body pain and discomfort that can result from sitting at a desk all day. Even if it’s just for a few minutes every hour or so, get up from your desk and walk around. Take a walk to the vending machine. Go say hi to a coworker. Just get up from your desk every once in a while to maintain a healthier, pain-free body while working as a desk jockey.

Get Proper Nourishment

While sipping coffee and eating candy or other junk food may give you a momentary boost of energy when you’re sitting at your desk at work, the crash that eventually occurs can be draining to your body and mind. Instead of filling up on caffeine and unhealthy snacks while at work, try to drink more water and choose healthier snacks like nuts, granola bars, or fruits and vegetables. Not only are these nourishing choices better for your overall health, but they will also help you feel better, too.

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Avoid Eye Strain

Looking at a computer screen all day can be extremely bad for your eyes. Not only can staring at a computer for eight hours a day effect your vision, but it can also cause headaches and an increased sensitivity to light. If you would like to avoid these problems, make sure your computer screen is at least an arm’s length distance from your eyes. If this distance makes it difficult for you to read the print on your computer, try increasing the font size.

Sit Up Straight

Proper ergonomics in the office is vital to maintaining a healthy, pain free body. When you sit up straight, your back will be more properly aligned and you can avoid painful back issues that can occur as a result of sitting at a desk all day. According to an occupational safety expert who earned their safety degree online, these back problems could become serious enough to affect one’s work or even lead to a workplace injury. If your posture isn’t the greatest it may take a little while for you to get into the habit of sitting up straight, but it is worth the effort if you want to protect your back from the pitfalls of being a desk jockey

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Take A Vacation

Sitting at a desk all day can take a toll on both your physical and mental well-being. It is for these reasons that vacation time is crucial to your health and happiness as a desk jockey. Even if you are the type of person who feels guilty about taking time off work, know that using your vacation days is vital to both your physical and mental health. You were given those vacation days for a reason, so take advantage of them!

Conclusion

These are just five great ways to help keep your body and mind healthy and happy while you work as a desk jockey. From walking and eating healthier to protecting your eyes and practicing better posture, there are a variety of health tips you can use to protect your body from the abuse that can occur as a result of being a desk jockey.

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Even if you utilize these tips to make your office job less damaging to your body and mind, nothing will refresh you more than a vacation! Be sure to incorporate these five tips into your workday schedule and you will begin to reap the positive benefits of a healthier and pain free body.

Featured photo credit: StockSnap.io via snap-photos.s3.amazonaws.com

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Kara Masterson

Freelance Writer

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Last Updated on April 2, 2020

10 Quick Easy Workouts To Lose Arm Fat At Home

10 Quick Easy Workouts To Lose Arm Fat At Home

Flabby arms are something a lot of us have to tend to. If you find yourself buying a sweater or cardigan to go with your tank top or usually opt for the long-sleeved dress, then you’re not alone. Usually a result of genes, general excess fat or just ageing, it seems difficult to lose arm fat. The fat in our arms accumulates mainly around the triceps – the muscles on the back of your upper arm – and are prone to getting flabby if not exercised regularly.

What we eat can also play a part in the extent of the jiggle so eating a good, healthy balanced diet as well as keeping well hydrated can put you on the right track. Resistance exercises are the most effective way to blast that underarm fat as well as strengthen, shape and tone your muscles. You can always go down to the gym and work up a sweat but who has time for that? If you want a convenient and quick alternative then you can easily manage an effective routine in the comfort of your own home. All you need is a set of dumbbells and you can start toning up those bingo wings with these 10 easy workouts.

1. Tricep dips

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    Works: Triceps

    • Hands must be positioned shoulder width apart on a secured chair or bench.
    • Position your bum in front of the bench with feet hip-width apart on the floor and legs bent.
    • Straighten out your arms a little, keeping a slight bend from the elbow so to put more emphasis on the tricep and less stress on the elbow.
    • Keeping your back close to the bench, slowly lower your body so that your arms are at a 90-degree angle.
    • Once in this position slowly push off your hands back to the starting position.
    • Do 10-15 reps.

    2. Bicep curls

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    shutterstock_314080697

      Works: Biceps and shoulders

      • Start off with your feet hip-distance apart, holding one dumbbell in each hand with your palms facing out.
      • Starting with your left arm, bend your elbow to slowly bring the weight up to your shoulder holding the position for 5 seconds.
      • Slowly release the elbow and straighten your arm back down to the starting position.
      • Repeat the moves on the right side.
      • Complete 3 sets of 10-15 reps for each arm.

      3. Push ups

      shutterstock_326069966

        Works: Triceps and Deltoids

        • Lying face down, place your hands on the floor roughly shoulder-width apart.
        • Tuck your toes under and gently lift your body up, pushing through your hands and making sure not to lock your elbows.
        • Slowly bend your elbows bringing your face roughly 2-3 inches from the ground.
        • Slowly push back up through your arms. If this is difficult then do the same move but keeping your knees on the floor.
        • Repeat 10-15 times.

        4. Tricep Kickbacks

        shutterstock_314080715

          Works: Triceps

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          • Place a weight in each hand and kneel down onto the floor with your toes tucked under.
          • Bend your upper body forward from the hips up and bend your elbows to a 90-degree angle.
          • Extend both your arms backwards while your palms are facing each other.
          • Feel the tension in the triceps and return to the starting position.
          • Do 3 sets of 8-10 reps.

          5. Plank

          shutterstock_298755041

            Works: Chest, Shoulders, Biceps and Core

            • Start face-down on the floor, resting on your forearms and knees.
            • Step your feet out so that they are slightly apart and come into the plank position.
            • Make sure your body is straight, parallel to the floor and your bum is tucked in.
            • Pull your abs in and hold the position for as long as you can. Try to aim for 20-30 seconds and build up to a minute.
            • Repeat 3 times.

            6. Tricep Extensions

            shutterstock_314080343

              Works: Triceps

              • Stand on a mat with your feet hip-width apart.
              • Hold one dumbbell with both hands behind your head, bending the elbows.
              • Bring the weight towards the ceiling, straightening your arms above your head.
              • Lower back to starting position.
              • Complete 2-3 sets of 10-15 reps.

              7. Lateral Arm Raises

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              ab891e2e702b8027b704791ef556d0ce

                Works: Deltoids

                • Stand with feel hip-width apart. With arms down the side of your body, hold a dumbbell in each hand with palms facing in.
                • Starting with your left side, inhale and slowly raise your arm so that it’s parallel to the floor. Make sure not to lock your elbow by keeping a slight bend.
                • Make sure your arm is straight and palm is facing the floor.
                • Exhale and slowly bring your arm back down to your side.
                • Repeat on the right side.
                • Do 10-15 reps on each side and two sets.

                8. Overhead Press

                shutterstock_314080298

                  Works: Shoulders

                  • Stand up, lining your feet with your hips and hold a dumbbell in each hand with palms facing out.
                  • Bring the weights to your shoulders.
                  • Keep your core muscles tight and straighten your arms above you.
                  • Slowly bring your arms back down to your shoulders.
                  • Do 3 sets of 10-15 reps.

                  9. Bent Over Row

                  shutterstock_275943536

                    Works: Triceps and Biceps 

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                    • Place your feet shoulder-width apart.
                    • Bend your knees and and then bend your upper body forward from the hips making sure you keep your back nice and straight.
                    • Make sure your hands are straight and placed under your shoulders.
                    • Bend the elbows back while lifting your arms towards the sides of your chest, pulling your shoulder blades towards each other.
                    • Slowly lower the weights in a controlled movement and feel the tension at your triceps.
                    • Repeat 10-15 times.

                    10. Skull Crushers

                    Skull-Crushers

                      Works: Triceps

                      • While holding a dumbbell in each hand, lie on your back with your knees bent.
                      • Slowly raise your arms so they are above your chest, making sure your elbows are straight but not locked.
                      • Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your weights so they are on either side of your head  with elbows bent and pressing in toward your head (being careful not to hit yourself in the face).
                      • Lift your arms back to starting position.
                      • Complete 2 or 3 sets, 10-15 reps each.

                      Featured photo credit: Maddi Bazzocco via unsplash.com

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