-
Long hours at the desk can affect your heart health, posture, metabolism, and muscle strength. Sitting for long periods increases the risk of cardiovascular disease, type 2 diabetes, obesity, and even dementia. As per a report by Health.com, experts believe that including short activity breaks helps in reducing damage from sedentary habits. One should at least aim for at least 150 minutes of moderate intensity exercise a week. Even small changes like walking after having lunch can make a difference. Here are seven experts’ recommendations for staying active and healthy for a desk job.
-
Take regular movement breaks: Walk for at least five minutes every 30 minutes and set a timer for standing or stretching. By doing it this way, muscle activity and healthy blood flow will be maintained. (Photo source: Canva)
-
Office gear of good quality: Make sure to invest in office gear like a standing desk, desk treadmill, or ergonomic chairs. (Photo source: Canva)
-
Do simple exercises on the desk: Try doing desk exercises like rolling your shoulder, neck stretches, wall push-ups, and squats. These activities can be done near your workstation. (Photo source: Canva)
-
Engage in micro activities: Attend calls while standing, use quick bodyweight exercises for breaking long sitting hours, or plan and generate ideas while walking. (Photo source: Canva)
-
Adjust the workstation posture: To prevent long-term back and neck issues, fix your chair and desk at a correct height and distance from the screen. (Photo source: Canva)
-
Try to add movement to your everyday routine: Take an active break during lunch, choose stairs instead of elevators. Opt walking for a short distance in place of driving. (Photo source: Canva)
-
Include daily exercise: Try to incorporate activities like cycling, walking, strength, and weight training in a week. (Photo source: Canva)
