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

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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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More by this author

Kyle Robbins

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

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Last Updated on December 2, 2021

The Importance of Making a Camping Checklist

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The Importance of Making a Camping Checklist

Camping can be hard work, but it’s the preparation that’s even harder. There are usually a lot of things to do in order to make sure that you and your family or friends have the perfect camping experience. But sometimes you might get to your destination and discover that you have left out one or more crucial things.

There is no dispute that preparation and organization for a camping trip can be quite overwhelming, but if it is done right, you would see at the end of the day, that it was worth the stress. This is why it is important to ensure optimum planning and execution. For this to be possible, it is advised that in addition to a to-do-list, you should have a camping checklist to remind you of every important detail.

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Why You Should Have a Camping Checklist

Creating a camping checklist makes for a happy and always ready camper. It also prevents mishaps.  A proper camping checklist should include every essential thing you would need for your camping activities, organized into various categories such as shelter, clothing, kitchen, food, personal items, first aid kit, informational items, etc. These categories should be organized by importance. However, it is important that you should not list more than you can handle or more than is necessary for your outdoor adventure.

Camping checklists vary depending on the kind of camping and outdoor activities involved. You should not go on the internet and compile a list of just any camping checklist. Of course, you can research camping checklists, but you have to put into consideration the kind of camping you are doing. It could be backpacking, camping with kids, canoe camping, social camping, etc. You have to be specific and take note of those things that are specifically important to your trip, and those things which are generally needed in all camping trips no matter the kind of camping being embarked on.

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Here are some tips to help you prepare for your next camping trip.

  1. First off, you must have found the perfect campground that best suits your outdoor adventure. If you haven’t, then you should. Sites like Reserve America can help you find and reserve a campsite.
  2. Find or create a good camping checklist that would best suit your kind of camping adventure.
  3. Make sure the whole family is involved in making out the camping check list or downloading a proper checklist that reflects the families need and ticking off the boxes of already accomplished tasks.
  4. You should make out or download a proper checklist months ahead of your trip to make room for adjustments and to avoid too much excitement and the addition of unnecessary things.
  5. Checkout Camping Hacks that would make for a more fun camping experience and prepare you for different situations.

Now on to the checklist!

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Here is how your checklist should look

1. CAMPSITE GEAR

  • Tent, poles, stakes
  • Tent footprint (ground cover for under your tent)
  • Extra tarp or canopy
  • Sleeping bag for each camper
  • Sleeping pad for each camper
  • Repair kit for pads, mattress, tent, tarp
  • Pillows
  • Extra blankets
  • Chairs
  • Headlamps or flashlights ( with extra batteries)
  • Lantern
  • Lantern fuel or batteries

2.  KITCHEN

  • Stove
  • Fuel for stove
  • Matches or lighter
  • Pot
  • French press or portable coffee maker
  • Corkscrew
  • Roasting sticks for marshmallows, hot dogs
  • Food-storage containers
  • Trash bags
  • Cooler
  • Ice
  • Water bottles
  • Plates, bowls, forks, spoons, knives
  • Cups, mugs
  • Paring knife, spatula, cooking spoon
  • Cutting board
  • Foil
  • soap
  • Sponge, dishcloth, dishtowel
  • Paper towels
  • Extra bin for washing dishes

3. CLOTHES

  • Clothes for daytime
  • Sleepwear
  • Swimsuits
  • Rainwear
  • Shoes: hiking/walking shoes, easy-on shoes, water shoes
  • Extra layers for warmth
  • Gloves
  • Hats

4. PERSONAL ITEMS

  • Sunscreen
  • Insect repellent
  • First-aid kit
  • Prescription medications
  • Toothbrush, toiletries
  • Soap

5. OTHER ITEMS

  • Camera
  • Campsite reservation confirmation, phone number
  • Maps, area information

This list is not completely exhaustive. To make things easier, you can check specialized camping sites like RealSimpleRainyAdventures, and LoveTheOutdoors that have downloadable camping checklists that you can download on your phone or gadget and check as you go.

Featured photo credit: Scott Goodwill via unsplash.com

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