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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 December 9, 2019

5 Simple Ways to Relieve Stress Effectively

5 Simple Ways to Relieve Stress Effectively

Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

1. Get Rationally Optimistic

Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

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This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

The result: no more mental stress.

2. Unplug

Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

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How on earth do you unplug your mind? Simple: just meditate.

It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

3. Easy on the Caffeine

Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

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Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

4. Attack Mental Stress Via the Back Door

That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

  • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
  • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
  • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

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5. Good Old-Fashioned Exercise

This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

The result: mental stress will be gone!

So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

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Featured photo credit: Radu Florin via unsplash.com

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