17 Mar Getting Going In Your Office
sorry that I have been a little bit behind with my blog posts. I have had some major construction going at the studio and the preparation for it as well as transitioning to a new merchant account really took up more time than anticipated.
Office Job = Sedentary Work Setting
I recently did a couple of “lunch & learns” at local firms and companies. The major topic throughout was the negative effect of office work, or working in a sitting environment on health and performance.
Newest research seems to indicate pretty clearly: Just having a six pack (good for you if you do) and being fit is not enough to offset the negative side effects of your office work. Rising blood pressure, worse lipid profiles, as well as a higher mortality rate seem to be at the end of a long office career.
What can you do?
In a perfect world you would be able to have a dynamic environment that allows you to work sitting, standing, walking etc. That is hardly the case for most of us. Quite the opposite, the classic cubicle or office does not even have standing desks and might not allow them either. But not all hope is lost. This is what you can do:
Use the stairs as much as you can.Work Environment
- Walk the hallway or stairwell if you are thinking through a problem instead of sitting hunched over in front of your computer screen.
- Take a 2-3 min break every hour and do some exercises (easy routine shown in the video in this blog post)
- For the workout do each exercise 10-15 times and repeat the whole set of exercises once an hour for the most beneficial effect.
- Transition to an adjustable desk or get a standing desk booster for your existing desk
- Take a nap to enhance your performance. Research shows that a 20-30 min nap can improve your performance by 20-25%. No caffeinated beverage can compete with that over the long haul without getting you addicted.
- Stretch your chest, neck and shoulders to get out of the hunched over position.
- After Work Environment
- The more you sit at work, the more you should try to make up for it after work and on the weekends.
- Go for long walks, inline skate, bicycle, hike etc.
- Work out regularly. Lift weights, do cardio, play tennis, golf, or run, etc.
- Go hike or do some work in your yard (not the sitting lawn mower ).
- Park your car intentionally on the far end of the parking deck.
- Get up during the commercial breaks of your favorite TV show and run up and down the stairs or on the spot.
You see the possibilities are endless. I hope this was helpful. Let me know if you need any assistance with your fitness and wellness!
Have an inspiring day,
Head Trainer at Shape Up Fitness & Wellness Consulting