Fitness can be a huge difference between people who have tiring field jobs and those tied to their desks for multiple hours. Though considered a comfortable role, the desk job, which leads to a sedentary lifestyle, can introduce one to many health issues at a young age.

If you are someone who constantly complains about a stiff body, poor posture, weight gain, and drained energy, it’s time to take action. And no, we are not talking about a gym membership. There are easier ways to make a difference to your health and well-being.

Tips to Stay Active While Working on a Desk Job

Here are little changes you can incorporate into your lifestyle to stay active while working a desk job:

1. Take Small and Regular Breaks

Sitting for long hours at work can affect our health negatively. However, how many of us actually take breaks in between work? No matter how busy you are, taking small breaks throughout the day is important. Get up from your desk every 30 minutes or one hour and take a walk around the office. Just a 2–3-minute break from work will improve blood circulation and make you feel relaxed. This, in turn, will lead to better productivity. You can set reminders for taking these short breaks.  

2. Incorporate Desk Exercises

There are some simple exercises that can be done easily at your desk. You can incorporate desk push-ups, chair squats, seated leg raises and stretches for the neck, shoulder and wrist to stay physically active. 

3. Walk While You Talk

Want to talk about some great ideas with your colleagues? Walk the talk. Walking to meetings around the office or in nearby parks will not just increase your physical activity but also keep the meetings effective. Whenever possible, get out of the closed conference rooms and walk around.

4. Take the Stairs

Whenever possible, ditch elevators and escalators. Instead, take the stairs. Climbing stairs will help avoid muscle stiffness and get your heart rate up. If you are not in the habit of climbing stairs, start with one flight of stairs and gradually increase as your fitness improves.

5. Use a Standing Desk

Many businesses are adopting standing desks, wherein employees can alternate between sitting and standing while working. This will help improve posture and reduce muscle pain and stiffness. If a standing desk is not available, you can use a desk riser or take virtual meetings or phone calls while standing. Standing up now and then while working can help avoid health risks related to prolonged sitting.

6. Stretch at Your Desk

Stretching is something that can be done anywhere and anytime. Stretches at regular intervals are a must to improve posture, flexibility and re-energise yourself. You can perform light stretches for your lower back, neck, shoulders and legs.  

7. Take an Active Lunch Break

Do you have lunch at your desk while answering your emails? Do you think taking a lunch break is eating up your productivity? Well, think again. It is not going to do any good. Taking an active lunch break is a great way to relax, talk to friends or co-workers, and come back feeling refreshed. You can also take a stroll after lunch.

8. Stay Hydrated

Staying hydrated is not only vital for overall health but will also make you get up from your desk frequently to refill your glass/water bottle or use the restroom.  

9. Walk or Cycle to Work

There can be nothing better than walking or cycling to work, if possible. Walking and cycling help reduce the risk of cardiovascular diseases. If you are driving to work, park your vehicle farther away from the office. If you are taking public transport, get off a stop early and walk the rest of the distance.

10. Balanced Diet

Remember, a balanced diet is key to health and fitness. Along with regular physical activity, hydration and adequate sleep, you must consume a diet rich in fruits, vegetables, whole grains, lean proteins, less carbohydrates, etc. Have frequent and small meals. This will help you stay active and energetic.

Conclusion

Sitting for long hours, leading a sedentary lifestyle or lacking physical activity are detrimental to health and well-being. They increase the risk of cardiovascular diseases, diabetes, obesity, etc. If you have a desk job, make sure you implement the above tips to stay active, energised, and healthy.

You must also have comprehensive health insurance plans to stay financially prepared for medical emergencies. When choosing health insurance plans for family, consider the family size, number of family members, and health status. This will help you make an informed decision about which policy best suits your family’s medical needs.