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Effective Ways You Should Know to Stay Active at Work

11 May 2021

Staying active every day can be difficult for those who work in a sedentary setting. Having your steps in or your heart rate up is the last thing on your mind when you're distracted and concentrating on the work piling up on your desk.

Millions of people work jobs that require them to sit at desks or around conference tables for an extended period. Sitting for a long time has been linked to a variety of health risks, so how can we remain involved at work, especially that we are now stuck in the four corners of our house? 

Join me in talking about and discovering the reality of what a desk job can do to our bodies and its effect on our work performance.

Working from Home? More Like Working in Doom!

Working from home is unquestionably the most enviable of office settings. It will usually give you more flexibility in your life and encourage you to spend more time with your family. You still get to avoid the commute! However, not having a place to work outside of the home can be harmful to our well-being.

Inactivity is one of the most significant drawbacks of working from home. When we have a busy workload, our instinct is to sit for as long as possible before the job is completed. Before you know it, hours have passed and you haven't gotten out of your chair.

Excessive sitting will disrupt your metabolism, raise your blood pressure, blood sugar, and cholesterol levels, and cause you to gain weight around your waist – and that's just the beginning! The muscles in your back, spine, hip flexors, hamstrings, and calves may all be affected by sitting in one position for long periods.

Did you know that long periods of sitting have been linked to a variety of health issues? These include obesity, heart disease, and possibly cancer, according to studies. When you sit for an extended time, the body's mechanisms for breaking down fats and sugars become slowed. These are only a few of the many reasons why having some exercise at work is beneficial during the day.

What You Can Do to Change Things Up

● Get more exercise in your working day to stop feeling tired at work, pain, and discomfort from sitting at a desk all day, and poor posture that can have long-term consequences.


● Take many 5-minute breaks throughout the day to run up and down the stairs (or even just walk). This will also assist in the reinvigoration of the mind.

● A little stretching in the middle of the day will avoid a lot of workplace aches and injuries. By doing this, you can target areas of the body to reduce pain and discomfort. 

● Moving more can seem like a no-brainer when attempting to reduce sedentary behavior, but when working on a time-consuming project, it's all too easy for hours to pass without any indication of movement.

● Leaving your desk at least once an hour for a minute or so, whether to make a cup of tea or simply walk up and down the stairs a few times, will help you stretch, relax, and refresh for the next round of concentration.

● Set an alarm to remind you to take a quick activity break.

● There are several regular routines that you might never consider, but they may be preventing you from taking additional measures. Take a few minutes to consider your workday and what motivates you to get up and travel.

● Keeping your workspace organized will help you stay more involved. The advantages of a standing desk have been highlighted by some researchers. You should ensure that your desk is set up ergonomically for maximum comfort and efficiency.

● Staying active is not just about moving or creating an exercise routine. You need to consider your overall lifestyle. 

● You must drink plenty of water. Staying hydrated is essential for almost every bodily function. Keeping track of your water consumption can be challenging, so keeping a water bottle at your desk with a hydration tracker is a visual way to stay on track. 

● Also, you should use your time spent at home to prepare healthy meals. Remember to buy healthy foods. Know that it all starts in the supermarket when it comes to avoiding unhealthy treats at home. Since you can opt not to buy them in the first place, you have more control over your lunch and snacks.

Why Staying Active at Work Is Crucial

All of us work 8 to 10 hours a day at our computers, with some of us spending up to 19 hours! On top of that, we take care of household responsibilities as well. You also need time to eat dinner, fix your family member's needs, keep things at home in order, and then if the time permits, you can unwind slumped on the sofa. 

Basically, a lot is going on and if you do not take care of your body, you can just get exhausted and even worn down. Regular movement is beneficial for your sanity! After all, you are human, too! 

On the other hand, take note that having sedentary lifestyles are very normal, but they are harming health and productivity. Our bodies are designed to move and be healthy regularly; it's time to get moving at your desk, as too much sitting can lead to a plethora of health problems.

So, what happens if you start doing more exercise and getting up from your desk at regular intervals? Not only will your body change, but so will your attitude and energy. When workers can incorporate physical exercise into their workday, productivity is known to skyrocket.

Physical exercise in the workplace has many health benefits, as well as a reduction in work absence and an increase in cognitive skills, mood, and productivity. Given all of the benefits of being less sedentary, the employer might be willing to change the working climate to allow for more activity.


To summarize, for these health benefits, many workplaces are starting to offer standing desks. You can check out FlexiSpot's website for a wide range of options for you to choose from. But bear in mind that simply standing is not the best way to increase the exercise. 

Walking consumes far more calories than running, and it strengthens different muscles and keeps you from sitting for eight or more hours a day. Get a balanced combination of sitting, standing, and exercise if you are physically able to stay active every day and reduce the risk of chronic illnesses.

Get the word out that it's time to pass! Despite our desk work, we must all keep going. Life can get in the way of our workouts and fitness goals, so be aware of what you're putting your body through and schedule a time to spice things up during your workday. You'll notice a difference!