It’s an unfortunate fact that many people will find themselves sat down all day every day due to their job, whether that’s in an office or at home working remotely. The repercussions of this will make themselves known over time through increased health risks, aches and pains, and even weight gain.
While it’s not always possible to avoid a job that requires you to sit down all day, it is possible to change your routine for more movement. Here’s how.
- Make Sure Your Seat Setup is Ergonomic
Staying healthy while in a seat all day also means considering the equipment you’re using and the seat you’re on. Having the most ergonomic workstation as possible will help to prevent aches and pains, eye strain, bad posture, and leg problems.
Some ergonomic must-haves include:
- A chair that properly supports your back
- A footrest
- A screen level with your eyes
- Wrist supports
- Set a Schedule for Standing Up
Standing up and walking around regularly is key for good health, but it can be difficult when you’re busy working and distracted by the job. Setting a schedule can help you to decide regular times to get up and walk around. This could be deciding times to get up and get a drink, or you could even set alarm reminders every hour if that’s what it takes to remember.
- Practice Good Posture
Good posture whilst in a seat will help to prevent back and neck problems or even headaches. Good posture is essential for spine health and overall wellbeing. Be sure to sit up straight in your chair and have lumbar support, either on your chair or by using a cushion or rolled-up blanket.
- Try Stretching with Yoga
Yoga is a great way to stretch out your back, neck, and limbs after a day sat down. There are even specific poses that will target certain areas of the body, such as yoga for back pain. You can try to do yoga at the end of every day to stretch yourself out or even take a travel pink yoga mat or any other color to work with you to do a few poses on your lunch break if you have the space and privacy.
- Take a Walk on Your Breaks
It can be tempting to want to spend your breaks in your seat but make these a prime opportunity for wandering about and stretching your legs. Make a drink, walk outside for a few minutes, or even just do a lap around the office.
- Avoid Having Lunch at Your Desk
It’s easy to eat lunch at your desk when you’re so busy, or if that is where the computer is if you’re looking to browse on your break. However, using your lunch break for exercise can be key. If you aim to go out for lunch and walk somewhere for it, that’s the perfect excuse for exercise. Or, take the lunch you have packed outside to get some fresh air and stretch your legs. Even walking to eat in the cafeteria or another room is still better movement.
- Think Differently About How You Get to Work
If there’s any way you can get to work in a way that is going to increase movement, this will be beneficial. If you can avoid sitting in a car, can you bicycle to work instead? Or even walk to work if it’s within distance? If you take public transport, can you stand and move around a little instead of sitting in another seat?
These seven tips will really help you to get more movement in throughout the day.