You Can Still Have an Active Lifestyle with a Desk Job

Tips for Staying Active Even with a Sedentary Job

We see many patients who want to excel in their careers and provide for their families – but it’s hard to do that when dealing with pain, or if you are unsure how to begin exercising. The truth is that many people eventually realize that it is the sedentary nature of their work that directly affects their health and job performance.

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.

It is important for everyone to get at least a little bit of exercise each day. If you’re sitting for most of your working day, it’s essential to find a way to move more frequently. Not only will regular movement help mitigate the risks associated with excessive sedentary behavior (such as back pain, obesity, and even heart disease), but research suggests that it can also increase productivity, mental focus, and job satisfaction.

Here are five tips to get you moving throughout the day.

1. Take advantage of your surroundings. Come up with ways to move more on and around your work area. Can you park farther away from the building? Allocate 10 minutes of your lunch break to a brisk walk around the campus or neighborhood? Take the stairs instead of the elevator? Walk down the hall to chat with a colleague instead of sending an email or text?
2. Remember to stay hydrated. Staying well-hydrated on the job 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 restroom.
3. Address any pain you may be experiencing. It’s hard to stay focused and comfortable at work if you’re in pain. Sitting for longer than seven to eight hours a day is associated with health problems, and increasing your physical activity can seem like a huge obstacle. By consulting with a physical therapist, you can get underlying issues diagnosed and managed with non-invasive, evidence-based techniques that work with your body’s natural healing power. A doctor of physical therapy can also give you guidance on ergonomic improvements around your office and help you maximize your posture, core strength, and other elements of health so you can function better on and off the clock.
4. Track your steps with a pedometer. Research shows that wearing a simple pedometer helps increase the number of steps you take per day. This kind of objective data can be inspiring and get you to move more frequently than you might otherwise. Consider getting some colleagues to join a “pedometer club” and create some friendly competition.
5. Take short workout breaks during the day. At least once per hour, pause what you’re doing and take a few minutes to run through some simple exercises or stretches, whether in the privacy of your office or out in the open. Ask a physical therapist to provide you with an individualized program tailored to your specific needs and job duties.

An active lifestyle can also help you achieve better sleep at night

Not getting enough sleep can be detrimental to your health, and about a third of the population in the United States struggles with getting to sleep and/or staying asleep.

An important aspect of an active lifestyle is that it can help you achieve better sleep, and in turn be more alert when you are awake. Exercise naturally tires out your body so when you lay your head down at night, you know you’re getting better quality sleep.