Having a job where you mostly remain by your desk can be a very tiring task. Whether its hectic or humdrum, the idea of constantly sitting on a chair for about eight hours may cause detrimental conditions for your body. It is then essential that you have health on your mind if you have a desk job. There are two main causes for which this can be harmful for your body, snacking and lack of sitting. Many of us eat or snack when we’re bored or idle, and sadly, most easy snacks are unhealthy and high in calories. The second way in which this is harmful, is because sedentary lifestyles cause a 22-49% increase in early death and it is linked to many diseases such as type 2 diabetes and heart diseases. Instead of risking all that, we’ve compiled 6 different ways in which you can keep healthy, while having a desk job.
Plan and Bring a Healthy Snack
We often think of snacking as a negative verb since most snacks are deemed as unhealthy. Preparing your own snack can help you adjust your caloric intake and keep you healthy inside out. Some snacks include carrots and hummus, a chickpea salad, a handful of nuts and seeds, a small pack of fruits and veggies, air-popped popcorn and many more. Selecting the right snack just depends on its macros and calories.
To top up on healthy fruits and veggies you could also consider one of the many greens supplement on the market, such as Organifi Green Juice (check the in-depth review here), to get your recommended daily intake – just remember it’s not a substitute for a healthy diet!
Get an Adjustable Standing Desk
You may be standing for hours, which keeps you far away from a sedentary lifestyle. These desks can be adjusted to your height and if you get tired you can lower it and turn it into a standard desk. When you get an adjustable standing desk, you are quite literally forced to exercise. Standing desks can also keep you more alert. Many people get very lethargic when constantly sitting or lying down even though they’re not exerting any energy. That is due to the lack of movement in your body which signals to the brain that it’s time to sleep.
Move Around Every Once in a While
If you work at an office, it may be quite difficult to bring in an adjustable standing desk, as not all companies will agree. The solution to that is to make a reminder on your phone, every hour for instance, to get up and just pace around the office.
Exercise Before Work and Take the Stairs
Having a standard 9-4 desk job can be extremely exhausting so getting that afternoon workout can become dreadful. Instead of skipping on the workout altogether, try incorporating some sort of workout in the morning. It doesn’t have to be at the gym, simply following an at-home exercise video will get your blood pumping.
Drinking water serves two purposes. The first of which is that water will keep you away from hunger, as it fills up your body, and helps you snack less. The second purpose is that an increase of water will force you to get up and go to the bathroom. Although the walk to the bathroom may be quite short, it still keeps your body moving and helps you stay alert.
Wake Up Early
In order to do any of the above, you need to be getting approximately 7-8 hours of sleep. Try sleeping a little earlier and getting up before you have to go to work by 3 or 4 hours. Just walking around your house or going downstairs gets your blood flowing and allows for more oxygen to enter your body.
As hectic as desk jobs can be, there are many workarounds. Doing at least 3 or all of these tips will decrease your chances of heart failure, obesity, or type 2 diabetes. It is important to note though that just doing 1 or some of them on and off will not be enough to keep you in the safe zone. Do them constantly and diligently, and most importantly, stay healthy.