Moving more while at the office
On average, we sit for more than 8 hours a day; shocking, we know! Prolonged sitting is not good for you, and it brings with it various health risks. Coupling this with little to no physical activity can cause issues with your body, mobility, and cardiovascular conditions. In short, sitting still all day at the office is not good for you. That’s why we’re giving you 5 tips to help incorporate movement into your day at the office.
#1 Stand while you work
Yes, you read that right: standing while working. Now, standing while you work at a desk may seem inconvenient, but have you heard of a standing desk? Standing desks are becoming the norm in many modern offices, and by standing for extended periods, your body uses more energy. Did you know standing for long spans takes 20% more energy than sitting?
However, as beneficial as standing desks can be, one disadvantage is the danger of leaning if you stand for too long. This, of course, is not great for your posture; therefore, it’s best to alternate between standing and sitting when you can at work. A hybrid desk is perfect for this purpose as it can be raised and lowered with the press of a button.
#2 Use a stability ball instead of an office chair
Stability balls are increasingly being used in offices instead of regular chairs. The advantage of the ball lies in its mobility. Because the ball moves and allows you to sit more freely, you naturally tend to move more. It’s impossible to slouch on a ball, which promotes an active sitting posture. This means you engage more muscles when sitting correctly on a stability ball.
#3 Stand up occasionally
Walking and getting out from under your desk occasionally is essential at work. This can include going to a colleague’s desk or making a cup of coffee. Remember that you should not sit still for more than 2 hours. Anything that requires you to sit for 2 hours or more should be followed by you getting up and doing something different for 10 minutes. A sports watch or smartwatch can make it even easier, as it alerts you when you’ve been sitting for too long.
#4 Take the stairs
No matter how tempting it is to take the escalator or elevator, don’t do it! If you’re on a high floor, start by walking the first few floors and then challenge yourself to add another floor periodically.
#5 Stand or walk during meetings or phone calls
When answering the phone at the office, stand up to keep yourself moving. During a meeting with a small group, you could take a walk. If it’s a larger group, try having a standing meeting; it can be more practical and help the meeting to be more concise.
Incorporating these tips will introduce more movement into your office day and counteract the negative effects of prolonged sitting.