Let’s face it: spending countless hours sitting at a desk every day can take a toll on our health. However, with a few simple adjustments and habits, we can make our office environment much healthier and more conducive to staying active.
This blog post provides five fantastic office health and fitness tips to help you stay fit and energized throughout the workday.
1. Embrace the Standing Desk
A Game Changer for Better Posture
One of the most effective ways to combat the physical strain of prolonged sitting is to use a standing desk. A standing desk allows you to alternate between sitting and standing, reducing the risk of developing back pain and other musculoskeletal issues. Standing also promotes better posture and can help improve circulation.
Personal Tip: When I first switched to a standing desk, I noticed a significant decrease in my lower back pain. At first, it felt a bit strange, but after a week, I couldn’t imagine going back to a regular desk.
How to Get Started:
- Invest in a quality adjustable standing desk. There are plenty of options and sizes available that fit different budgets.
- Start gradually. If you’re new to standing desks, begin by standing for 30 minutes to an hour and gradually increase the duration.
- Use an anti-fatigue mat to reduce the pressure on your feet and legs while standing.
2. Incorporate a Walking Pad
Walk While You Work
Can totally understand that it’s difficult to get your steps in if you’re working a desk job. If you’re looking for a way to add more movement to your day, consider using a walking pad. A walking pad is a compact treadmill that fits under your standing desk, allowing you to walk slowly while working. It’s a great way to increase your daily steps, burn more calories, and keep your energy levels up.
Personal Tip: I started using a walking pad a few months ago, and it has made a huge difference in my overall well-being. Definitely made it much easier to get my steps in. I feel more alert and productive, and I’ve even lost a few pounds without changing my diet. If you would like to switching from walking, standing and sitting when you have your walking pad beneath your desk, I would suggest choosing one that is compact enough so you do not have to move your walking pad away when you would like to sit. This is especially helpful in an office setting, where you might not have enough space to move the long walking pad around. One example of a compact walking pad is from LifePro, which is short enough to move under your table when you would like to sit. Or you may opt for the folding one from WalkingPad so that you can fold it when you would like to sit without moving the walking pad around.
How to Get Started:
- Choose a walking pad that fits your workspace and budget.
- Start with slow speeds to get used to walking and working at the same time.
- Set achievable walking goals, such as walking for 30 minutes to an hour each day.
3. Take Frequent Breaks
Move Around and Stretch
Sitting for long periods can lead to stiffness and decreased mobility. Taking frequent breaks to move around and stretch is essential for maintaining flexibility and preventing discomfort.
Personal Tip: I set a timer on my phone to remind me to take a break every hour. During these breaks, I like to do a quick stretch or walk around the office to get my blood flowing.
How to Get Started:
- Set a timer or use an app to remind you to take a break every hour.
- Incorporate simple stretches into your routine, such as neck rolls, shoulder shrugs, and hamstring stretches.
- Use your breaks as an opportunity to walk around the office, grab a healthy snack, refill your water bottle, or chat with a colleague.
4. Stay Hydrated
The Importance of Drinking Water
Staying hydrated is crucial for overall health and well-being. Drinking enough water throughout the day can help you stay focused, energized, and prevent headaches.
Personal Tip: I keep a large water bottle on my desk to remind myself to drink water regularly. I’ve found that when I stay hydrated, I feel more alert and less fatigued. When choosing water bottle, aim for one that is toxin free, preferably made of stainless steel or glass. Read our toxin free living guide for more details.
How to Get Started:
- Keep a reusable water bottle on your desk and refill it throughout the day. The water refill breaks can also get some extra steps in.
- Set a goal to drink a certain amount of water each day, such as eight glasses or two liters.
- Add a slice of lemon, orange or cucumber to your water for a refreshing twist.
5. Practice Mindful Breathing
Reduce Stress and Improve Focus
Mindful breathing exercises can help reduce stress and anxiety, improve focus, and promote a sense of calm. Taking a few moments each day to practice deep breathing can make a big difference in your mental and physical health.
Personal Tip: Whenever I feel overwhelmed or stressed, I take a few minutes to practice deep breathing. It helps me clear my mind and approach my tasks with a renewed sense of focus.
I have a Reflect Orb on my desk. It is an orb that provides personal biofeedback that trains our body and mind to find calm and reduce anxiety and stress. It has sensors around to measure stress levels through our finger tips when we are holding the Orb. It has different lights to guide our breathing and meditation and give us feedback on how the meditation helps us via the sensors in the Orb.
How to Get Started:
- Find a quiet spot in your office where you won’t be disturbed. I like to do this during my lunch time after my meal.
- Close your eyes and take a deep breath in through your nose, filling your lungs completely.
- Hold your breath for a few seconds, then slowly exhale through your mouth.
- Repeat this process for a few minutes, focusing on your breath and letting go of any tension.
By incorporating these five office fitness tips into your daily routine, you can create a healthier and more active work environment. Remember, small changes can lead to significant improvements in your overall well-being. So, give these tips a try and enjoy the benefits of a healthier, happier workday!
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