Most Americans spend an average of 8 hours per day at their desk. Add a commute and time relaxing on the couch at the end of the day and we are left with a very sedentary lifestyle that can contribute to an increase in heart disease, metabolic syndrome and a slower metabolism/weight gain.
So what can you do to combat the effects of a sedentary lifestyle if you work at a desk every day?
- Get up from your desk once an hour and stretch
- Try using a stand up desk at least half the day (you can make one yourself by using a tall box or making a more elaborate one here). I personally find standing all day tough on my back, so I like to break up the day with half standing and half sitting
- Use part of your lunch break to take a walk
- Try a stability/balance ball chair or disc that builds a healthier back and core while you sit
- Track your steps per day with a FitBit or similar device. Your goal should be 10,000 steps a day
Whether you are sitting OR standing at your desk, it’s important that your desk is set up properly:
- Computer screen at eye level
- Arms at a 90 degree angle with your keyboard
- If you are sitting, your feet should be flat on the ground and at a 90 degree angle (if you are short like me, you can use a small shipping box or similar to put your feet up on)
Do you have a stand up desk at work? What do you do to incorporate movement during a work day? I’d love to hear from you!
Photos courtesy of Ambro and iamaprogrammer @ Digitalphotos.net