5 Ways To Stay Active At Your Desk Job
It’s time to get moving!
We encounter a lot of hardworking patients at our physical therapy clinic who want to advance in their jobs and provide for their families, but it’s difficult to do so when you’re suffering from an injury.
Unfortunately, many people soon learn that their job’s sedentary nature has a direct influence on their health and productivity.
Throughout the day, everyone needs to move a lot. However, if you spend the majority of your workday sitting, it’s critical to find a means to move about more frequently.
Not only will regular movement help mitigate the risks associated with excessive sedentary behavior (like back pain, obesity, and even heart disease), but research suggests it can also increase your productivity, mental focus, and job satisfaction.
Need some tips to stay moving? Check out these helpful ideas from our physical therapist staff at Performance Physical Therapy in.
Request an appointment if you’re living with a pain condition that makes it difficult for you to stay active! Our therapists are here to help you feel your best so you can continue living a healthy lifestyle.
How can I remain active at my desk job?
We all know how it feels to sit at a computer or a desk for hours on end. You get focused on what you’re doing, trying to hit your deadlines by the end of the work day. You eat a quick lunch (at your desk) and then before you know it, it’s 5 pm.
You haven’t gotten up once to stretch your legs, have you?
The good news is there are plenty of ways to get physical activity in when you’re working at your job. Here are five helpful tips!
- Wear a pedometer. No, these aren’t just for people trying to lose weight. Research shows that wearing a simple pedometer (you can find super inexpensive options online and in sports retail stores) helps increase the number of steps you take per day.
It provides you with an objective to hit, which for many people, makes things interesting during their daily routine. This kind of objective data can be inspiring and get you to move more frequently than you may otherwise.
You may even consider getting some colleagues to join the “pedometer club” and create a little friendly competition to see who can get the most steps in throughout a typical workday or week! - Come up with ways to move more on and around your work area. Take the stairs instead of the elevator. Can you park farther away from the building? Allocate 10 minutes of your lunch break to a brisk walk around the campus or neighborhood? Walk down the hall to chat with your colleague or employee instead of sending an email or text? Try to use the building you work on to your advantage.
- Stay hydrated! Drinking enough liquids at work offers multiple benefits: it helps your tissues and joints stay healthy, it improves focus, it eases headaches, and yes—it will make you need to get up more frequently to use the bathroom!
- Do mini “workouts” throughout the day. These can be done in the privacy of your own office or even out in the open (hey—maybe you’ll inspire your co-workers!).
At least once per hour, pause what you’re doing and take a few minutes to run through some simple exercises or stretches. Ask a physical therapist to provide you with an individualized program that can address your specific needs and be tailored to your job duties. - Don’t let chronic pain hold you back. It’s hard to stay focused and comfortable at work if you’re in pain. And while we know that sitting for longer than 7 to 8 hours per day is associated with health problems, sometimes the idea of increasing your physical activity can seem like a huge obstacle.
By consulting with a physical therapist, you can get underlying health problems diagnosed and managed. Our therapists use non-invasive, evidence-based techniques that work with your body’s natural healing power—it’s not just about masking the pain! Physical therapists can also prescribe expert guidance on ergonomic improvements around your office and can help you maximize your posture, core strength, and other elements of health so you can function better while on and off the clock.
Why is staying active so important?
Maintaining a high level of physical activity may help you live longer while also improving the quality of your life.
According to PT in Motion News, 80 percent of Americans do not satisfy the US Department of Health and Human Services’ physical activity requirements. For many people, finding the time or inclination to exercise is a challenge.
The truth, however, is that getting active can vastly improve your health, your comfort, mobility, and overall quality of life. That’s why it’s so important to stay active, even when you have a desk job.
The benefits of seeing a physical therapist
A physical therapist can test your fitness level and evaluate your present physical condition.
Physical therapy can help you improve your fitness, lower your risk of injury, and alleviate pain from sore muscles regardless of your current level of physical activity.
A physical therapist may also teach you correct warm-up techniques before your chosen activity and the finest post-workout stretches for a healthy cool-down.
Call us for an appointment!
If you would like more tips on how to stay healthy and active during the workday, don’t hesitate to call Performance Physical Therapy (302-599-0029)! Our therapists are highly skilled professionals who would be happy to help you find ways to sneak more physical activity into your daily routine.
What are you waiting for? Pick up the phone and schedule your consultation today!