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4 Ways to Stay Fit When You Sit All Day
It’s 7:00 am, and when your alarm buzzes, you wake up excited to start your day. You’ve recently started living healthier, and it feels good! Your momentum is strong, and you want this feeling to last forever. But then it happens …reality sets in. First comes your commute, sitting for what feels like hours in parking-lot-like traffic. From there, it’s off to your office job. You’re perched all day in front of your computer screen, in lengthy meetings that should’ve been emails, and then again on your way home. All that sitting drains your energy and makes you wonder if you can keep up your active lifestyle. And you’re not alone. According to the American Journal of Epidemiology, the average American sits 7.7 hours per day, and for some, the number is as high as 15.
So how can you stay healthy and active when your home away from home is a swivel chair? Don’t worry, we’ve got four easy tips that can help you add a little “fit” to your 9 to 5.
WHY ALL THE WORRYING ABOUT SITTING?
Sitting for extended periods of time doesn’t just suck your energy and sabotage your posture, it’s also bad for your health. In fact, the scientific community has even coined the phrase “Sitting Disease” when referring to the ill effects of an overly sedentary lifestyle. Sitting disease is no joke. According to James Levine, MD, PhD, “Today, our bodies are breaking down from obesity, high blood pressure, diabetes, cancer, depression and the cascade of health ills and everyday malaise that come from what scientists have named sitting disease.”
Martha Grogran, a cardiologist at the Mayo Clinic, paints just as vivid of a picture: “For people who sit most of the day, their risk of heart attack is about the same as smoking.”
THAT’S THE BAD NEWS… NOW FOR THE GOOD
Making a few small, conscious changes to your daily routine will go a long way in helping you live a more active office life. Here are four tips to get you started:
1. GO THE DISTANCE
When you pull into work each day, do you always go for same parking spot? You know, the one that’s as close to the building as possible? If so, it’s time to switch things up. You can get more steps in by purposely parking further away. And while you’re at it, why not take the stairs instead of the elevator (assuming you’re not on floor 15, of course!)? Then, throughout your day, set a reminder on your watch, phone, or fitness tracker that encourages you to get up and move. Most fitness trackers have this feature built into them.
When they sense that you’ve been sedentary for too long – or haven’t completed a set number of steps in the hour – they’ll vibrate. Lastly, take the long route when going to the restroom, water cooler, or coffee station. You can also divide these “tasks” so that you’re making separate trips for each one, rather than doing all three in one shot.
2. BE A LUNCHTIME LEADER
When you’ve got a stack of projects to finish and your boss is circling your cubicle like a vulture, it can be tempting to work through your lunch. You want to prove you’re a dedicated employee, right? Unfortunately, running on overdrive only hurts your productivity, and it sure doesn’t help you stay fit.
Instead, step away from your desk and take that lunch break you deserve. Not only will it clear your mind, it will give you more of those steps we’ve been talking about. Rather than just sitting again in the communal lunch room, go for a walk or jog around the block to get some fresh air. If your colleagues want to join you, why not start a lunchtime exercise group? Depending on how long your break is, you can also find a nearby gym and squeeze in a 30-minute workout. No gym in site? Check out local business hotels. Many offer affordable non-guest rates for use of their gym and pool facilities.
3. STASH SOME HEALTHY SNACKS
Ever notice how offices are a natural breeding ground for cake, donuts, and other sweet treats? One day it’s a celebration for Frank in Finance who’s put in 35 years of service and is finally retiring (good for Frank!). Naturally, cake is in order. The next day, Sheila’s about to go on mat leave, and the Social Committee has ordered in 100 cupcakes for the occasion. And of course, there’s the office vending machine – always within eyesight and fully stocked with your favorite guilty pleasures.
So, what does snacking have to do with how active you are at work? Since your fitness level is tied to how many calories you expend versus how many you consume, you’ll want to be extra careful of what you eat throughout your day. You don’t want to sit for eight hours straight and go crazy with junk food. An easy way to avoid being sucked in by sweets is to have a desk drawer filled with healthy snacks – things like almonds or protein bars that can be grabbed at a moment’s notice. Even if you choose to sample the celebratory cake, do some healthy snacking first so you don’t over-indulge.
4. TAKE A STAND
If a big part of the problem is sitting all day, then why not stand? After all, standing is a lot like walking. It helps increase blood flow, improves posture, and burns more calories. For these reasons, many corporations are now offering their employees adjustable sit-stand desks. As their name implies, you can either sit or stand at them while you work, all by adjusting their height.
Erogotron, a developer of sit-stand workstations and the company behind JustStand.org, is part of the movement to rethink traditional workspaces. Their research shows that three out of four full-time employees of large companies wish they didn’t spend most of their working hours sitting, and 60% of those surveyed felt they would be more productive if they had the option to work on their feet. They also cite a Stanford University study that showed “Workers who used sit-stand desks were 78% more likely to report a pain-free day than those who used regular workstations.”
While your company may not already have sit-stand desks, you can advocate for them or simply find small ways to stand more yourself. Standing while on the phone or giving presentations is a start… and every little bit helps!
CONCLUSION
Don’t let your fitness goals take a hit because of your cubicle-centred lifestyle. With the tips above, you can love your results and your 9 to 5!
It’s 7:00 am, and when your alarm buzzes, you wake up excited to start your day. You’ve recently started living healthier, and it feels good! Your momentum is strong, and you want this feeling to last forever. But then it happens …reality sets in. First comes your commute, sitting for what feels like hours in parking-lot-like traffic. From there, it’s off to your office job. You’re perched all day in front of your computer screen, in lengthy meetings that should’ve been emails, and then again on your way home. All that sitting drains your energy and makes you wonder if you can keep up your active lifestyle. And you’re not alone. According to the American Journal of Epidemiology, the average American sits 7.7 hours per day, and for some, the number is as high as 15.
So how can you stay healthy and active when your home away from home is a swivel chair? Don’t worry, we’ve got four easy tips that can help you add a little “fit” to your 9 to 5.
WHY ALL THE WORRYING ABOUT SITTING?Sitting for extended periods of time doesn’t just suck your energy and sabotage your posture, it’s also bad for your health. In fact, the scientific community has even coined the phrase “Sitting Disease” when referring to the ill effects of an overly sedentary lifestyle. Sitting disease is no joke. According to James Levine, MD, PhD, “Today, our bodies are breaking down from obesity, high blood pressure, diabetes, cancer, depression and the cascade of health ills and everyday malaise that come from what scientists have named sitting disease.”
Martha Grogran, a cardiologist at the Mayo Clinic, paints just as vivid of a picture: “For people who sit most of the day, their risk of heart attack is about the same as smoking.”
THAT’S THE BAD NEWS… NOW FOR THE GOOD
Making a few small, conscious changes to your daily routine will go a long way in helping you live a more active office life. Here are four tips to get you started:
1. GO THE DISTANCEWhen you pull into work each day, do you always go for same parking spot? You know, the one that’s as close to the building as possible? If so, it’s time to switch things up. You can get more steps in by purposely parking further away. And while you’re at it, why not take the stairs instead of the elevator (assuming you’re not on floor 15, of course!)? Then, throughout your day, set a reminder on your watch, phone, or fitness tracker that encourages you to get up and move. Most fitness trackers have this feature built into them.
When they sense that you’ve been sedentary for too long – or haven’t completed a set number of steps in the hour – they’ll vibrate. Lastly, take the long route when going to the restroom, water cooler, or coffee station. You can also divide these “tasks” so that you’re making separate trips for each one, rather than doing all three in one shot.
2. BE A LUNCHTIME LEADERWhen you’ve got a stack of projects to finish and your boss is circling your cubicle like a vulture, it can be tempting to work through your lunch. You want to prove you’re a dedicated employee, right? Unfortunately, running on overdrive only hurts your productivity, and it sure doesn’t help you stay fit.
Instead, step away from your desk and take that lunch break you deserve. Not only will it clear your mind, it will give you more of those steps we’ve been talking about. Rather than just sitting again in the communal lunch room, go for a walk or jog around the block to get some fresh air. If your colleagues want to join you, why not start a lunchtime exercise group? Depending on how long your break is, you can also find a nearby gym and squeeze in a 30-minute workout. No gym in site? Check out local business hotels. Many offer affordable non-guest rates for use of their gym and pool facilities.
3. STASH SOME HEALTHY SNACKSEver notice how offices are a natural breeding ground for cake, donuts, and other sweet treats? One day it’s a celebration for Frank in Finance who’s put in 35 years of service and is finally retiring (good for Frank!). Naturally, cake is in order. The next day, Sheila’s about to go on mat leave, and the Social Committee has ordered in 100 cupcakes for the occasion. And of course, there’s the office vending machine – always within eyesight and fully stocked with your favorite guilty pleasures.
So, what does snacking have to do with how active you are at work? Since your fitness level is tied to how many calories you expend versus how many you consume, you’ll want to be extra careful of what you eat throughout your day. You don’t want to sit for eight hours straight and go crazy with junk food. An easy way to avoid being sucked in by sweets is to have a desk drawer filled with healthy snacks – things like almonds or protein bars that can be grabbed at a moment’s notice. Even if you choose to sample the celebratory cake, do some healthy snacking first so you don’t over-indulge.
4. TAKE A STANDIf a big part of the problem is sitting all day, then why not stand? After all, standing is a lot like walking. It helps increase blood flow, improves posture, and burns more calories. For these reasons, many corporations are now offering their employees adjustable sit-stand desks. As their name implies, you can either sit or stand at them while you work, all by adjusting their height.
Erogotron, a developer of sit-stand workstations and the company behind JustStand.org, is part of the movement to rethink traditional workspaces. Their research shows that three out of four full-time employees of large companies wish they didn’t spend most of their working hours sitting, and 60% of those surveyed felt they would be more productive if they had the option to work on their feet. They also cite a Stanford University study that showed “Workers who used sit-stand desks were 78% more likely to report a pain-free day than those who used regular workstations.”
While your company may not already have sit-stand desks, you can advocate for them or simply find small ways to stand more yourself. Standing while on the phone or giving presentations is a start… and every little bit helps!
CONCLUSION
Don’t let your fitness goals take a hit because of your cubicle-centred lifestyle. With the tips above, you can love your results and your 9 to 5!