5 Key Ways to Move More If You Have a Sedentary Job

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The following article is a guest post.

Over 70% of the American workforce does a predominant amount of their work while sitting. Even in the entrepreneurial age, being seated for long periods of time while working is the norm.

Many individuals find that they sit all day long and they hate it. Are you one of those people? Do you struggle to remain as active and healthy as you can, despite the fact that you have felt practically chained to your workspace during the day?

Finding a balance that improves integral aspects of your health and physical fitness is of enormous importance. Especially when you may find that the lack of physical activity, over the course of months or years, can start to lead to unsavory changes in weight and overall health.

5 precise ways to be purposefully less sedentary at work:

1. Walking meetings.

You may get strange looks the first time you suggest this. Some colleagues may bristle at the idea because the suggestion may seem to transition into a more casual interaction than they’re used to.

While some meetings need the aid of a projector, notes, and pens, walking meetings are perfect for 2-3 people who can have an open discussion. Or for a brainstorming session without the necessary structure or hindrance that may occur in traditional meetings.

These won’t always be possible logistically. But continue to suggest, at least once a week, a couple of team members have meetings away from the typical conference room model.

2. Drink More Water.

This is a bit of a trick that works in two different ways. Everyone needs a specific amount of water per day and maintaining hydration levels are imperative to overall health.

When you drink more water, you aren’t only ensuring your body is getting necessary hydration. You’re also boosting your level of activity by increasing trips to the bathroom and breaks taken to refill your water.

While drinking your daily dose of water out of a big bottle or jug may seem more convenient, don’t go too big as it cuts down on trips to the break room or kitchen.

3. Standing desk.

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The standing desk can seem so foreign and outside of the functional norm for some. Even if you can’t refashion your workstation to facilitate a standing desk, try standing when you’re talking on the phone.

It’s also an option to install a midlevel counter, which can easily double as a place that allows you to work while standing. When you are sitting, it’s essential to maintain proper posture and support your spine.

Back support for office chair is critical. There are numerous options to choose from which will protect your neck and back from the stress they naturally absorb.

4. Eat Elsewhere.

It’s hard to take your meals away from your desk; we get it. Especially when there is just so much to get done, and maybe you’re even working extra hours to make it all fit.

Even if you cut your meal short, getting up and walking to another location to eat is recommended.

This doesn’t just improve your physical state but your mental, cognitive awareness as well. Taking a moment to let your brain and body rest from the constant workflow is essential. Without doing that you minimize optimal cognitive functioning.

Also, practice mindful eating when you put your lunch (or dinner) into your mouth. It’s a way to slow down your brain and make better, less stressed food decisions at the job.

5. Take the stairs.

This is a classic tip that has been around for quite some time. Taking the stairs may seem cumbersome or exasperating, but it doesn’t take up that much time. And it does wonders for the heart rate and your overall metabolism.

It may seem like a cliche suggestion because it’s so often mentioned, but it’s suggested so much for precise reasons. It’s fast, effective, and feasible.

Stairs are everywhere – even if you work on the first floor of your office building. Don’t pass up the opportunity when you’re at the park, the airport or the mall to opt for the stairs.

Sitting at your desk for 8-10 hour shifts may be something mostly unavoidable. However, there are effective ways to incorporate tricks and hacks to increase how often you move.

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