Experts frequently advocate walking a minimum of 10,000 steps every day to maintain excellent health. However, this might seem like a difficult task for individuals working in sedentary desk jobs.
A rising collection of evidence demonstrates the importance of combating inactivity. Sitting for long periods of time has been linked to an increased risk of obesity, heart disease, diabetes, and cancer. Inactivity is even classified by the World Health Organization as the fourth leading cause of adult death worldwide.
But it's not all gloom and doom; there are a variety of strategies to become more engaged at work. Here are a few suggestions on easy ways to stay active at work to get you started.
Make Use of a Standing Desk
The terms "stand up desk," "standing desk," and "adjustable desk" are all used to describe the same object. You'll notice an improvement in overall circulation and posture if you work at the desk while standing, which will help to reduce the effects of sitting. It may take some time to get used to standing for a few hours, but if you manage to get to half a day, it is definitely beneficial. Just ensure you have a standing desk that can be changed to a standard desk height if you become tired of it.
The FlexiSpot Adjustable standing desk can be a great addition. It helps you burn calories and reduces the risk of cancer, heart diseases, and diabetes. Standing on your feet more has also been linked to better mood and productivity.
Keep A Timer
Be a modest app or Chrome Browser plugin like Break Timer to remind you to get active during the day. When the timer beeps, take a stroll around the workplace or stretch to strengthen your back muscles.
Consider Getting a Foldable Treadmill Desk
A foldable treadmill desk can be a great deal since you can bring it out during lunch hours and then store it back easily. If you have your own office, this is the perfect product to stay active at work. The Folding Treadmill 10 is a great deal since it offers many features that can make working out fun but is still compact enough to use at the office.
The LED display on the Folding Treadmill 10 maintains a track record of your performance, so you can get a comprehensive picture of the exercise. Calories burned, speed, distance traveled, time, steps taken, and heart rate is all used to measure your progress. There's also a phone holder where you may place your phone to speak to customers, attend meetings, or simply talk to your pals. The treadmill can link to a phone through Bluetooth, allowing you to listen to music while working out.
Rubber is used in the running belt to absorb stress and relieve strain on the legs, ankles, and back, making it simpler to exercise for longer periods of time without causing harm to your body. The belt offers a 40" x 16.5" running area to ensure you have more than enough room. The non-slip surface is ideal for people of all sizes and fitness levels, ensuring a steady, enjoyable exercise. All sorts of people will be able to jog and stroll on it without any problem.
Because it features a low-noise engine incorporated into the design, the treadmill is ideal for use in the workplace. The operation is very quiet and runs well. It has the same loudness as a regular discussion, so it won't irritate your coworkers even if you're jogging at top speeds. The 2.5 HP motor assures excellent performance while walking, jogging, or sprinting from your desk.
There are 12 different running settings that might help you burn a lot of calories. You'll be able to pick the optimal strategy for your fitness goals with these predefined heart rate and training sets. A built-in security key ensures that you can immediately turn it off in the event of an emergency.
The greatest part is that the Folding Treadmill 10 is designed to minimize space, making it ideal for office use. You also don't have to pull out the whole toolset to put it together. To fold the treadmill, just turn the knob and stow it anyplace in your workplace.
If you can convince your manager to acquire this, then they know how to keep their employees in shape! We're absolutely interested in giving it a go!
Getting a tiny exercise bike that goes beneath your desk is a terrific way to physically get some exercise at your job. Keep pedaling and working those legs; your calves and circulation will reward you.
The Sit2Go Fitness Chair by FlexiSpot can be the best way to work out while you work. It is a great alternative to the office chair because it offers a really great sitting experience. It has a breathable mesh at the back so that you don't feel too hot. It also provides comfort and stability because the back support can be great as you work.
The chair has a firm seat cushion that allows you to work at the sedentary station without putting pressure on the spine. The seat is also adjustable with a quick one-touch lever that can make it easier to adjust for height.
With an exercise bike at your feet, you will be able to excel at your fitness journey without any excuses. It operates without any noise, so it won't bother your colleagues either. Plus, it increases productivity since it keeps the mind active and alert at all times. The streamlined and compact design makes it easy to fit in any workplace station, and you can work out whenever you like without having to take out extra time every day outside of work to do so.
Meetings On the Go
We've all been in meetings that lasted an hour but could have been completed in 15 minutes. Organize a standing meeting; research suggests that this may help you be more productive by ensuring that things don't drag on excessively and getting you off your chair.
A walking meeting may be a terrific method to get tasks completed while getting some exercise for small teams or one-on-ones. A change of environment and pace may also assist in relieving tensions and stimulate greater creativity and open-ended dialogue.
Join The Coffee Run as A Volunteer
Go out and get it yourself rather than having someone else grab your coffee, tea, or smoothie for you. Even better, instead of constantly settling for the nearest choice, make it a goal to try a different spot every day for a week. A fast and simple approach to relax, socialize and get some extra physical exercise is to go for a walk with other coworkers.
Stretching at Your Workstation
No one will bat an eye if you perform some light stretches at your desk a few occasions a day. Staying active at work may be as easy as shoulder lifts, neck stretches, or calf raises.
At Least a Portion of the Route to Work Should Be Walked or Cycled
If you can cycle or walk (and even jog) to work, it's a great way to get extra exercise into your day, and you'll arrive feeling refreshed and energized with a clearer head.
Of course, not everybody lives near enough for it to be a viable choice, but you may still include some physical activity into your vacation. Take the subway part of the way and then ride the rest, or get off the tram a few stations early and walk, or park a kilometer or two away. Experiment with a few different options to determine what works best for you.
Dress Comfortably and Wear Comfy Shoes
According to studies, wearing comfortable clothing and shoes to the office increases your likelihood of being more active. It's understandable; wearing high heel shoes or a tight suit makes walking the stairs appear a lot less enticing.
Even if your workplace requires you to dress in more traditional attire, there are likely methods to make your outfit more comfortable - whether it's investing in a fantastic pair of flats, opting for a chunkier heel that's better to walk in, or choosing a new suit from a more moveable and breathable fabric.
Instead of Calling or Emailing, Go in Person
Take advantage of any chance to just get up from the chair. Pretend you're in the 1990s, and instead of emailing or engaging in online communication with a coworker across the room, go over to their workstation and have a face-to-face conversation. The steps stack up, and you also get the added advantage of social contact.
Keep Track of Your Progress
Once you can keep count of how much you're moving, it's a lot simpler to stay active. There's a reason why everyone is wearing Fitbit activity trackers! Put one of these on the wrist to count the steps you are taking in a typical day, then make it a goal to increase that amount every day. Tracking your activities may be a great method to keep yourself motivated and focused on your objectives.