Desk Jobs: Staying Fit at Work

You’ve heard it before: it’s dangerous to spend all day sitting at work! Well you didn’t hear false. It is.  Sitting for extended periods of time contributes to a number of health risks such as increased metabolic syndrome, which is a combination of medical disorders that  increase your risk of developing cardiovascular disease and diabetes, it’s linked with rising rates of cancer (I know everything is these days), slower metabolism, and larger bottoms.

With all these risks it can seem like your office job is killing you, but don’t go quitting your office job yet! There are plenty of things you could be doing to fight those risks.

At no cost you can take frequent small breaks where you walk around the office or stretch. By getting up and moving you are fighting that sluggish metabolism! Try to take breaks every 45-60 minutes.

For a few dollars you can get an assorted range of resistance bands and spend some time doing various band exercises. Use your chair to add resistance to chest flies; secure the band underneath your foot and do some bicep curls; there are dozens of exercises you can do all at your desk, seated and standing, to get your muscles working. Take short breaks and get a light workout in.

For between $40-$150 you can invest in a desk cycle of which there are numerous brands, so do your research! These bad boys fit underneath your desk and allow you to get your heart rate up and burn calories while you type away at that keyboard. I recommend getting a model that has a plastic case, otherwise the $20 all metal version could cause some nasty burns (they use friction for resistance)! Also, you will want to make sure you don’t have a rolling chair otherwise you will need to hold onto your desk to stay steady, and then you won’t get any work done! Use the desk cycle for 30 minutes a day.

Try switching out your office chair for a balance/stability ball chair.  Though the verdict is out on whether these chairs are great for your posture, studies have shown that those with low back pain have found a decrease in discomfort using these chairs. You can also pop the ball out and bang out some great stability ball exercises and stretches right there in your workspace.

If you have the finances and/or the support of your boss, having a standing desk could be a great option. Studies show that standing burns 40% more calories than sitting. There are risks with standing all day, however, so the best option here is to split 50/50 between standing and sitting.

Finally, if you are one of those lucky few who can get the treadmill desk, you could spend your day walking and typing at the same time. By using the desk at a very casual walking speed (1-2 mph) you are integrating movement and gentle exercise into your daily routine that won’t get you sweating, but will gradually burn calories throughout the day, keeping your metabolism revved and those muscles from going stiff.

Of these options, I myself use the top three when I’m banging out the daily paperwork: frequent breaks, resistance bands, and the desk cycle. I’ll get up to make myself a cup of decaf, grab a bottle of sparkling water, or just to check on my coworkers.  I’ll break out the bands and work on high reps and stretches. And I try to get in 30-60 minutes of cycling. Combining multiple options keeps it interesting and helps fight the sitting risks on multiple fronts.

Doing one or multiple of these already and want something extra? If you work in an environment where you can go for a jog on your lunch break, I recommend packing a change of sweats and putting a mile or two on those sneakers! Get your cardio during the middle of your day and clear your head before getting back to the grind.