How to Stay Active at Work – Are you also the one who always sits at their screens? Today, when we have a lot of new calm investors, it eases our work, and we don’t have to go anywhere; we can do almost everything sitting at home, which reduces our physical activities. The same goes for jobs. If you are also working in some company, you must spend 8-9 hours sitting at your desk working on screens.
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This is the story of almost everyone nowadays, which may be suitable for development but not for health. Sedentary work environments reduce physical activity and affect health in many ways. You may feel stiff, sluggish, and unfocused, as well as headaches and neck, back, shoulder, and hip pain. This article will tell you the side effects of a sedentary work environment and how to stay active and more productive at work without compromising your health.
How To Stay Active and Be More Productive?
People who have a sitting job and sit most of the time during their day are at 34% more risk of cardiovascular disease and 16% higher risk of all-cause mortality as compared to people who don’t sit that much. So, to reduce these risks, you should engage in 30 minutes of physical activity every day. So, if you’re looking for “How to stay active and productive at your work,” even 15-30 minutes of physical activity can work for you. There is no need to rush to the gym after office hours; you can do these physical activities throughout your day, even when you are close to your deadlines.
Some studies also show that taking proper breaks in your sitting job and doing physical exercise can improve your mood, focus, energy, productivity, and work satisfaction. So now let’s come to the point and learn “How to stay active and more productive at your work.”
Get Up, Stand Up
The first thing on the list of “How to stay active and productive at work” is to use a standing desk or convertible desk that you can adjust into sitting and standing mode during your work day. After proper training, changing the mode to standing will help increase your energy levels and reduce the risks related to sedentary work, like cardiovascular disease.
If you don’t have a standing desk, you can also try to get up and move on after proper intervals in your day. Although it might be challenging to manage when the deadline is close, you should still try it. Start by setting alarms after 30 minutes, and then you must stand up and walk for 5 minutes. If you do so after every 30 minutes, it will not only make you more relaxed and productive but also reduce the risks related to prolonged sitting.
If you are annoyed by alarms, do one thing: every time you switch from one task to another, take a walk for 5 minutes before starting a new task. It can also work best for you and provide enough rest to relax before starting a new task.
Desk Exercises
Today, when you get into a comfortable and friendly work environment, you can perform many desk exercises, relaxing your muscles and saving you from prolonged sitting-related health issues. If you work in an informal office, you can perform many stretches at your desk, but if you work in a traditional office, you can still do many stretches without getting too much attention from your fellow workers.
Leg extensions, seated twists, heel raises, or neck and shoulder rolls are some stretches you can do sitting at your desk. You can do squats, desk push-ups, lunges, or yoga poses if you have a private cabin. All these exercises will help regulate your blood and oxygen flow, stretch your body, relax you, and prevent stiffness. So, take proper stretch breaks.
If your job includes prolonged sitting, these steps are your answer for “how to stay active” and make your work environment more comfortable and prevent pain and discomfort.
- Your chair should be comfortable and should support your back adequately.
- The computer screen should be appropriate for your eyes and neck, and your keyboard should be at the proper distance so that your neck, shoulder, and hands are comfortable while working. Otherwise, you will suffer from pain and stiffness.
- Have proper foot and wrist support.
- Go for regular eye checkups.
Travel for Refreshments
Are you exhausted from your day job? Take a break and walk out to get some refreshment for “How to stay active and more productive.” Instead of ordering something, walk to your nearby stores, restaurants, or canteens. This will help you explore new things around you and allow you to take a break from your work.
Active Meetings
The next thing on our “How to Stay Active” list includes active meetings. Instead of sitting in conference rooms for a meeting, try active meetings, which means standing or walking. If your office atmosphere allows, it will be a great way to relax and stretch your body.
So these are some of the best ways “How to stay active and productive at work.” Suppose you are also working in a sitting job. In that case, you should start following these tips to prevent muscle pain and stiffness and to prevent any dangerous health issues like obesity, Type 2 diabetes, heart disease, strokes, and many more, which are common in sitting jobs. If our information has helped you or you want us to cover any other topic, please let us know in the comment section below.
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