Recent studies have shown that sitting too much can impact your health, similarly to smoking and obesity. This is known as the “sitting disease.” Mayo Clinic reports that “60 to 75 minutes of moderately intense physical activity a day counters the effects of too much sitting (Mayo Clinic, 2020b, para. 2).” Below are some guidelines to increase activity within your work routine.
Enablr’s therapist are available to customize an exercise program to your needs and address any specific pain or discomfort that you may have.
Tips and Tricks
Get Up Every 30 Minutes
Standing and walking around the room every 30 minutes can help your body to restore blood flow, reduce stiffness, and improve focus, just to name a few. Every 1 to 1 ½ hours, a longer walk of at least 3-5 minutes should be taken. Try setting an alarm or timer as a reminder to move.
Most people overlook their eyes when it comes to exercise. However, our eyes need a break from looking at a computer screen or near point materials. Try the 20-20-20 rule. Every 20 minutes, look at an object that is 20 feet or more away for 20 seconds (Mayo Clinic, 2020).
Stay Hydrated with Small Cups
Staying hydrated is important. But instead of using a large water bottle or monster coffee mug, use a smaller one that requires more trips to refill. In addition, lunch and snack items should not be kept at the desk so that one must get up to retrieve them.
Park at the Back and Use the Stairs
Choose parking spots that make you walk a little farther. Take the stairs instead of the elevator when possible.
When Waiting, Stand up Instead of Sitting
Whether waiting for a meeting to start, the copier to finish, or a call to come in, take the opportunity to stand up. You might even be able to do an exercise or two.
Try Working While Standing
Consider desk arrangements that allow you to alternate between sitting and standing. Or stand when taking a phone call but consider using a speaker or a headset so that you aren’t flexing your neck too much when holding your phone to your ear.
Set a Goal and Track your Steps
Use an app on your phone or get a pedometer to track your steps per day. Ideally, a person should get 10K steps in a day but that may not happen overnight. See what your normal activity level is and then set a goal. Celebrate your achievements each step of the way! Better yet, find a partner and cheer each other on.
Quick Aerobics & Desk Exercises
Below are exercises that can be easily done at one’s desk or in the office. When standing to take a break, try doing an exercise or two. It adds up throughout the day!
Select an exercise from the list below and do it for 30 seconds and then switch to another exercise. Exercising for 1-2 minutes as time allows.
Running in place
Pretend to jump rope, moving your hands like you are holding a rope
Walk up stairs
Squats or squat jumps
Wall or desk push ups
Shoulder rolls and/or arm circles
Neck rolls and/neck rotation
Reach for the ceiling
Keeping active and moving can make a big impact on your health and lifestyle. Enablr therapy is here to help you stay healthy and fit. Enablr Therapy provides in-person therapy services in the Nashville Metro area and live-video therapy sessions for clients throughout Tennessee and select additional states.
Click here to learn more about our therapy services.
Mayo Clinic. (2020, Aug. 28). Eyestrain. Retrieved from https://www.mayoclinic.org/diseases-conditions/eyestrain/diagnosis-treatment/drc-20372403
Mayo Clinic. (2020, Aug. 21). What are the risks of sitting too much? Retrieved from https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005