Are you stuck in your chair all day? Many of us know the pains of having a desk job and spending our days sitting in an uncomfortable office chair, only to go home with a sore body and a stiff neck. But being active at work doesn’t have to be a distant dream. Implementing a few simple exercises and ergonomic tips can vastly improve your workday experience while helping to relieve tension and prevent physical discomfort.
Table of Contents
- 1. Reinvigorate Your Desk-Job—Stay Active at Work
- 2. Desk-Side Fitness: Incorporating Exercise Through Intervals
- 3. Achieving Better Posture: Ergonomic Tips for Office Workers
- 4. Breathing Easier: Strengthening Core Muscles to Relieve Stress
- Q&A
1. Reinvigorate Your Desk-Job—Stay Active at Work
Are you feeling sluggish and stuck in your desk job? Every day can seem like a slog, especially if you don’t break up long hours of sitting. To stay productive and energized while at work, you will need to find ways to stay active. Here are a few tips to help reinvigorate your desk job and keep your energy levels up:
Take frequent breaks. Breaks don’t just mean stepping away from the computer monitor. Instead, take the time to stretch and move. Take a five- to ten-minute break each hour to walk, stretch, or stand and move around. This provides a much-needed change in scenery, and physically reminds your body to stay active.
Do standing work. Whenever you can, swap out your traditional chair for a standing desk or stool. This allows you to stand while working, which can significantly improve posture and minimizes the amount of sitting performed. Try using the standing desk option every few hours to keep your muscles activated throughout the day.
Incorporate small workouts. There are plenty of simple yet effective exercises you can do while at work— allowing you to stay active without even needing to leave the office. Examples include:
- Take the stairs instead of the elevator
- Do wall sits during a conference call
- Do standing exercises while waiting for documents to print
- Go for a walk with colleagues during the lunch break
Drink more water. Staying hydrated is important for physical activity. Bonus points for keeping a water bottle at your desk and refilling it periodically while working. This will not only keep you energized throughout the day, but will also help keep you hydrated and active.
These simple tips will help to reinvigorate your desk job and keep you motivated throughout the day. Stay active and remain energized to remain productive and efficient in your workspace.
2. Desk-Side Fitness: Incorporating Exercise Through Intervals
As we adjust to the reality of working from home, it can be hard to incorporate exercise into our daily routines. To make sure you’re still keeping active, try breaking up your work day with desk-side fitness intervals.
During these intervals, instead of checking emails, try engaging your major muscle groups. Here’s some desk-side exercises you can do:
- Chair Marching – Sit up straight and strong in your chair. With your hands resting on the armrests, start marching your legs while keeping your shoulders and upper body as still as possible.
- Abdominal Holds – Sit straight up in your chair. Hold your lower stomach muscles tight and hold them in for as long as you can. Repeat throughout the day.
- Shoulder Rolls – Sit up in a strong posture. Roll your shoulders up, back, and down 5-10 times. This should help release tension in your neck and shoulders.
Desk-side fitness can be just the thing you need to give your body and mind a break during your work day. Just 5-10 minutes of simple interval exercises can start your day off strong and leave you feeling energized throughout it.
3. Achieving Better Posture: Ergonomic Tips for Office Workers
When it comes to improving posture, making adjustments to how you work as an office worker matters. Whether you’re sitting or standing, it’s essential to keep your spine and head in a relaxed and upright position at all times. Here are ergonomic tips to help you achieve a better posture while on the job.
Sit Firmly: As you’re sitting, make sure that your feet are firmly and comfortably planted on the floor. Also, the back of your chair should be adjusted at least at the same height as the desk to keep your arms at a 90 degree angle so that your spine has a support behind it. An ergonomic chair is highly recommended.
Position Wise: When it comes to legs, hips and spine, each should have an equal support from the seat and from the back of the chair. A slight bend on the hips is okay to provide pressure on the lower back. Also, use armrests or cushions on your chair to provide elbow support.
Frequent Breaks: Sitting in the same position for a long period of time can increase stiffness and fatigue, and reduce circulation. To prevent this, it’s important to take frequent breaks and move around. Every 30 minutes, you should try to get up or change your position:
- Stretch or rotate your wrists, shoulders and neck.
- Stand up and do some light activity such as walking for 5 minutes.
- Do simple exercises to loosen the muscles and relax them.
Following these ergonomic tips can help relieve the stress and pressure on your spine, so that you can keep your posture in check and work efficiently.
4. Breathing Easier: Strengthening Core Muscles to Relieve Stress
1. The Benefits of Strengthening Core Muscles
Strengthening your core muscles is incredibly beneficial. When your core muscles are strengthened, it results in better posture, increased stability, and increased strength overall. Additionally, strengthening your core muscles can help reduce lower back pain, as well as reduce the risk of injury. This makes strengthening your core an important part of any fitness routine.
2. What are Core Exercises?
Core exercises are exercises that target the muscles in your abdomen, back, and pelvis, as well as creating abdominal stability. There are many exercises that involve core muscles, including planks, crunches, and leg lifts. These exercises are designed to increase your stability while also strengthening your abs, back, and pelvis.
3. How Can Core Strengthening Relieve Stress?
When we’re stressed, our breathing can become shallow and our bodies tense up. Strengthening your core muscles helps us to relax our bodies and be more aware of our breath. This deep breathing helps us to stay in the present moment and reduce stress levels. Additionally, having strong core muscles prevents back pain and increases our confidence in our physical abilities, leading to reduced stress.
4. Tips for Strengthening Your Core
– Make sure you’re comfortable with the exercise before attempting it.
– Don’t do too much too soon; start slow and build up gradually.
– If you’re in pain while doing the exercise, stop immediately.
– Take regular breaks to keep your muscle fatigue at a minimum.
– Stretch after each exercise to keep your muscles from getting stiff.
– Make sure to drink plenty of water to stay well-hydrated.
Q&A
Q: What are some of the most important steps to make my workspace ergonomic?
A: To make your workspace ergonomic, sit up straight with your feet flat on the ground and your legs uncrossed. Make sure your chair is properly adjusted so that your elbows are at a 90-degree angle when typing. If possible, use a standing desk to alternate between standing and sitting throughout the day. Additionally, try to keep your monitor at eye-level to reduce strain on your neck. Finally, take regular breaks and move around throughout the workday to give your body a chance to rest and recharge.
Q: What is the best way to exercise while at work?
A: To get the most out of exercising while at work, you can incorporate small movements like shoulder rolls, ankle pumps, or side bends into your day. You can also set scheduled reminders to take a break and take a walk every now and then. If you have permission to bring gym equipment to the office, you can do simple exercises like light weightlifting or wall sits during your breaks. On top of these exercises, you can also use stretching exercises to help with your posture and to release tension buildup from prolonged sitting.
By implementing small changes to your daily office routine, you can make a significant difference in your overall energy and comfort level. So don’t be afraid to stretch, stand, and give your body a break. With the right tips and tools, you can make your desk job an active office job!
