Staying in Shape at your Desk

Long working hours, tight deadlines, and ever-increasing demands often require us to put a lot of time in front of the computer, making us feel to be chained at our desk all day. Without realizing, working at our desk for 8 hours or more a day can take a huge toll on your health. In fact, the human body is designed to be active, so after sitting behind our desk for extended periods of time we might find ourselves exhausted. By the time you get home and have dinner, all you want to do is relax. So what can we do? Introduce small changes in your daily office life; don’t stay behind your desk, use your legs and move around.

You might already be familiar with the majority of the below advises, but repetition is the mother of learning and the father of action.

Start the day with a healthy breakfast. A wholesome breakfast before you start your office day will provide you with the energy and nutrients that will increase your concentration and productivity.

Skip the lift and take the stairs. Is your office at the top floor of an office building consider taking the stairs halfway and for the other half take the lift.

Take hourly breaks. Get up from your desk. Go for a quick walk to make a coffee, get your papers from copy machine, a glass of water from the water-cooler, or having a chat with a colleague at his or her desk. Just stretch your legs.

Making a call? Since we all talk on our mobile phones, make it a practice to get up from your seat and go for a walk when you are on the phone.

Utilize your lunch break. Do not continue working during your lunch break, this has never made anyone more productive. Go outside, take a stroll around the block. Get some fresh air.

Meet face-to-face with colleagues. Do not always use your phone or email to ask or discuss something with a colleague sitting just around the corner in the same office. Stand up from your seat and pass by your colleagues’ desk.

Maintain good posture. Sitting at your desk all day can cause postural strain in neck, back and shoulders. Make sure you have an ergonomic arrangement, sitting up straight, and align your head properly with your screen. Try to minimize the use of your mobile phone for answering emails.

Stretch and move at your desk. Improve blood and nutrient supply to your muscles and tissues to help prevent fatigue and discomfort by doing some stretches and light body exercises (shoulder shrugs, arm circles).

Do something active before you get home. After a long day in the office the last thing on your mind is probably to go to the gym. The benefits of going to the gym or being active 3 to 5 times a week, even if it is just for 30 minutes, go well beyond weight loss.

Get adequate sleep. After a long day in the office, a workout in the gym, and some time for relaxing at home, it’s time to sleep. Sleep is the time where your brain re-charges. If you don’t get enough sleep and can’t think clearly during the day, it is a sign that your brain hasn’t been able to fully re-charge during the night.