You Can Still Be Active With a 9-5!
It’s becoming more well known that staying physically active throughout the workday isn’t just better for your health.
It can also boost productivity, job satisfaction, and psychological well-being, too. Even if you work at a desk, there are plenty of simple things you can do to get moving more often.
Would you be embarrassed if you got caught doing jumping jacks in your office? We hope not—and we think many successful companies would likely applaud the effort!
To find out more about how you can stay active while working a desk job, contact us today.
Why is it important to stay active?
According to PT in Motion News, 80 percent of Americans aren’t meeting physical activity guidelines set forth by the US Department of Health and Human Services. Finding the time or the motivation to exercise is difficult for many people.
Maintaining a high level of physical activity can possibly lengthen your life as well as improve the overall quality.
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.
Stay active throughout the work day with these 5 tips
- Drink more water! Drinking more water throughout the day can improve mental clarity and support healthy joints and connective tissues. Plus, if you keep a glass or stainless steel bottle of water on hand, you’ll find yourself having to get up more often simply to refill the bottle or relieve yourself.
- Schedule breaks to get moving. Getting into the flow at work is a great feeling—but you don’t want to look up from your desk and see that one, two, three or more hours have gone by since you’ve gotten up from your desk! So, set a timer on your watch or phone to go off once per hour (or at least be more mindful of the clock) and use these breaks to stand up, go for a short walk, or do some simple stretches and exercises.
- Set up an ergonomic work space. Is there a way for you to install an adjustable sit to stand desk in your office? You may not even have to replace the whole desk—these days it’s easy to find high quality and affordable portable options online or in retail stores. You can also consult with a physical therapist to ensure the ergonomic set-up is ideal, so you can minimize any strain on your neck, back, shoulders, hands, and hips during the time you do spend sitting.
- Get work done on the move. Instead of sending an email or text to your colleague down the hall, why not walk down and deliver the message in person? You can also take business calls while walking outside.
- Don’t forget to walk. Sit down and enjoy your meal, but when you’re done eating use the remaining time to go for a walk around the building or even climb a few flights of stairs. We know it’s tempting to just work through lunch. But if you take even just five minutes to get up and move mid-day, you’ll be staving off health risks associated with excessive sitting and you may very well find yourself with way more energy.
What can a physical therapist do?
There’s a good reason why the phrase “sitting is the new smoking” was coined.
Excessive sedentary behavior and sitting for too long (e.g., 7 or more hours per day) has been scientifically linked to an increased risk to potentially life-altering conditions like heart disease, obesity, and chronic back pain.
This is why we’d love for you to come meet with a physical therapist at our clinic. We can help you stay more active at work by:
- Teaching you specific exercises and stretches that are individually tailored to your body’s needs
- Address underlying health conditions, like degenerative disc disease or sciatica, which can make both moving and sitting difficult
- Help you optimize your ergonomic environment
- Recommend specialized tools, like kinesio tape and customized orthotics, to improve your posture and enhance our other healing modalities
Get started today
A physical therapist can evaluate your current physical condition and assess your fitness level. Want more assistance in staying active during the workday? We can help!
A physical therapist can also teach you the proper techniques for warming up before your chosen activity and the best post-workout stretches for an effective cool down.
No matter what your current level of physical activity may be, physical therapy can help you increase your fitness level, reduce your chance of injury, and eliminate pain from sore muscles.