5 Ways To Stay Active And Healthy While Working At Your Desk

If you work a 9-to-5 job in an office, like millions of Americans do, you have most likely felt the aches, pains and stiffness associated with sitting at a desk for hours on end. While it may be supervising to some, the posture and level of inactivity that office workers experience on a daily basis have pose significant risks to our long-term health. Studies have shown that sitting all day leads to an increased risk of obesity, heart disease, and cancer.

That being said, there are plenty of ways to combat these adverse effects that wont require you to rush off to the gym on your lunch break. Today we will discuss a few stretches, exercises, and tips that will keep you loose and limber throughout the day:

Seated “Hug” Stretch for Your Neck & Upper Back

Most office workers will at some point in time complain of upper back and neck pain. This issue is usually due to strain and tension caused by improper posture. One of the best stretches for desk workers is the seated “hug” stretch. To do the stretch, all you need to do is sit nice and upright in your seat, and wrap your arms around yourself like you are giving yourself a hug. You will want to hold the stretch for 30-45 seconds. The stretch provides a tremendous release in the upper back and neck and when done regularly, can help prevent strain in those areas as well.

Knee to Chest Stretch for Lower Back

An average of 3 million Americans will suffer from lower back pain each year, with many of them experiencing symptoms due to the nature of office work. An easy stretch you can do in your chair to help ease lower back pain is to simply bend over at the waist until your chest touches your knees, and hold the position for 30-45 seconds. This stretch helps keep your lower back loose and free of pain.

Desk Squats

When it comes to maintaining good health at work, you will want to supplement your stretches with exercise as well. Squats are great for your gym routine, but they can also be performed at your desk as well. To perform the exercise, start by standing in front of your chair, and then simulate and repeat sitting in your chair and standing back up (using the chair as a guide) 5 to 10 times. Make sure your knees do not go over your toes while performing the squat, to ensure that the pressure stays off your knees and on your quads and glutes.

Bench Dips

Dips help strengthen and tone your triceps, and can easily be done at your desk. Facing away, place your hands on the edge of your desk and lower your self until your elbows are at a 45-degree angle and then lift yourself back up again. Repeat the motion 5 to 10 times. If your desk is not sturdy enough to support the exercise, try using the side of a couch in the office lounge or table in the kitchen.

Set a Schedule

Now that you have a few stretches and exercises to do at work, you want to make sure you are doing them regularly enough to achieve maximum effect. The general rule of thumb for a 9-to-5 worker is for every hour of work, plan for 10 minutes of activity. Based on what is most convenient for you, can set a schedule to ensure you hit your targets every hour. For example, you can set aside five minutes near the 30-minute mark for stretches, and five minutes for exercise closer to the hour.