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How You Can Stay Healthy Even Though You Sit At A Desk All Day

How You Can Stay Healthy Even Though You Sit At A Desk All Day

Staying healthy can be difficult in the best of circumstances. Those who sit at a desk for 8, 10, 12+ hours a day have an even more challenging task. A truly healthy life combines many things, from eating right to getting enough exercise, to keeping a sound mind. Ignoring any aspect of good health can erode your health.

Knowing the challenges that a desk job can present, here are 15 ways to stay healthy even though you sit at a desk all day.

1. Take Hourly Breaks.

Hours of working at your desk can take a toll on you body. Taking breaks helps you improve focus, according to this 2008 study, so they can improve performance. But long stretches of work can be hard on your body. According to Scientific American, “Maintaining unbroken focus or navigating demanding intellectual territory for several hours really does burn enough energy to leave one feeling drained.”

Take short breaks to ensure you maintain focus and help from feeling mentally and physically drained after work. You’ll get more done and have more energy to stay active when you’re not behind the desk.

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2. Stretch or Move in Place.

Stretching at your desk can eliminate stress and offers many health benefits, according to the Mayo clinic. If you’re unsure how, the ultimate “Deskercise” routine is a great place to start.

3. Skip elevators & take the stairs.

Are you walking 10,000 steps a day? According to this study, 10,000 steps is a good amount that healthy adults should be taking. That’s going to be difficult if you’re at your desk all day. So skip the elevators and take the stairs. Park in the spot furthers from your office. Take the “scenic” route when you head to your desk. And find as many extra steps as you can throughout the day.

4. Schedule weekly fitness sessions.

You can maintain a healthy workout schedule with just 30 minute workout sessions according to WebMD. The benefits go well beyond weight loss. Reduced risk of heart disease, better cholesterol and improve heart function are just a few of the benefits of cardio exercise. And you’ll feel better to boot!

5. Pace. Walk when you’re talking.

Moving around when in the office can be difficult, so it’s important to take the opportunity when it presents itself. Conference calls and phone calls can be a vital aspect of many companies in this age of technology. Take the opportunity to get up from the desk and walk around. Move. Stretch. Unless you need to be sitting and taking notes, this is a perfect time to get 20-30 minutes of movement each and every day.

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6. Schedule your meals.

You schedule at work can be hectic and your calendar can get pretty full. Put your lunch time on the calendar and block it off. Too many times the schedule can dictate very unhealthy eating habits. Unless you make it a priority to find time to eat and schedule a time, it can be difficult. Schedule those meals and make sure you maintain a healthy diet.

7. Work standing up.

Sitting for long periods is bad for you. Really bad, according to new research. The American Medical Association has even asked employers to let their employees stand up at work in their recommendations. It’s a growing trend and one that you should consider if given the option.

8. Drink plenty of water.

Lose weight, stay young, and get smarter. Those are just three of the 12 unexpected facts about drinking water. Plus, it’ll give you a great excuse to walk over to the water cooler a couple times each day.

9. Eat smaller meals more often.

Hunger is your worst enemy when trying to stay healthy. It causes you to lose focus and can be a key contributor to overeating and gorging on bad food. When you’re at the office, junk food is often readily available and can help to a loss of energy and overall declining healthy.

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Eating more often can be the key! Rather than the traditional three meals a day, research is proving that 5-6 smaller, healthier meals can help you maintain your health and feel great. And it makes sense. When you’re planning for these meals, you can make better decisions and insure you have the right kind of food. And by eating before you have the starving feeling, you can maintain portion control and eat healthier.

10. Utilize your lunch break.

It’s easy to just skip lunch and eat at your desk. While on occasion, this can help you be more productive, making a habit of eating at your desk can lead to many problems. Take advantage of your lunch break to take a mental break. Go outside or take a stroll around the building. For most, lunch time is the only time of the day you have for yourself. Take advantage of it!

11. Swap your comfy chair for a treadmill.

Office chairs can be comfy, sure, but they can also lead to bad posture and can be very hard on your back and spine. The new rage is swapping your comfy chair for a treadmill at work. This Forbes article explains how a new study finds treadmill desks help improve productivity and improve your overall health. It’s not for everyone, but it’s an out of the box approach to staying healthy at work.

12. Start a weight loss club.

Losing weight and staying healthy is easier when everyone else is doing it. Too often, you get roped into eating things that are bad for you and going to places that are unhealthy because no one in your office is working on being healthy. Start a weight loss or work out club. When everyone is eating healthy and working out at lunch, you’ll find it much easier to keep yourself on a healthy path.

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13. Bring your own lunch.

Don’t depend on restaurants for your health! Most don’t show the calories and many use ingredients that you’ll never know. Bring your own lunch and ensure that you know what you’re putting in your body. Plus, you’ll save money! Use that extra cash to join the gym or take a class.

14. Walk, run, or bike to work.

While this won’t work for everyone, your daily commute can be an ideal time to improve your fitness. If you live close to work, walk! If you’re a bit further, try biking. Or if you commute via mass transportation, get off a stop early and walk the rest of the way.

15. Join work activities.

Many offices go bowling, golfing, or have a company softball team. Give these teams a try. Not only will it help you get to know your co-workers better (potentially limiting stress in the workplace), you can get that exercise you need.

Featured photo credit: misterbisson via flickr.com

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Kyle Robbins

Kyle is the founder of Branding Beard. He writes about communication tips on Lifehack.

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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