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How to Improve Your Sedentary Work Experience

13 May 2021

So, you want to do something about your health now instead of waiting until the last minute to try and fix the problem. That is a good mindset that could do a lot of things to help you be the best version of yourself.

With all the hours that you are working, it is most likely you have been sitting for a long time. This paves the way to an inactive and sedentary lifestyle. We all know that constant sitting can be bad for our health and it can be the gateway to numerous diseases. 

Let us tackle the different things that you can try to introduce more activity to your daily routine. Working should not be limited to just sitting down but it should promote a more active and fun experience by incorporating daily movement.

Things You Can Do to Somehow Fix a Sedentary Lifestyle

Although technological advancements make our lives simpler, they have also led to many of us adopting a more sedentary lifestyle. Moving less and sitting more has been attributed to a variety of health problems, and it is thought to be a significant contributor to the obesity epidemic.

People who sit for extended periods have a higher risk of heart and circulatory disease, as well as diabetes, according to research. Follow these few pointers to help you stay active during the day.

1. If possible, stand instead of sitting.

Try it for a few minutes while you are watching TV, in meetings, at your desk, or on the internet. Height adjustable desks are being introduced into offices by an increasing number of businesses. According to studies, these desks will make employees feel less stressed and be more productive, which will be beneficial to you. You can take a look at FlexiSpot’s website and even check out their Adjustable Standing Desk Pro Series.

According to statistics, people can move every 90 minutes to maintain their energy levels. The most important thing you can do to keep your mind fresh and efficient is to manage your resources. Get up and walk around your garden, take the stairs, exercise during your lunch break, or cook during your lunch break.

2. When you are normally sedentary, schedule some productive time.

Instead of heating a ready meal in the evenings, try learning a new recipe and cook your meals. There is a wide range of resources you can utilize to make that scrumptious and healthy meal for you. Now is the chance where you can prepare a nutritious meal from scratch. Also, why not consider taking a fitness class online. You can watch online dance classes, free workout videos, or even join live streams of Zumba classes. Use your time to do household chores or even go for a walk in your neighborhood (just remember to wear a mask and maintain your distance), preparing a nutritious meal from scratch. You might also include different activities to keep you moving. 

3. Try to take frequent breaks from staring at a computer screen.

Take frequent breaks. To get the blood flowing and circulating, take micro-breaks to stand, stretch, and walk around. Set an alarm on your machine to remind you to take a break and stretch. Alternately, try some standing yoga poses. Squats, lunges, wall push-ups, and planks are all good ways to get your blood pumping if your workroom allows it. If you're watching TV, get up every ad break. At work, take breaks from your computer screen at regular intervals – maybe you should get some water, go for a walk around the block, or message a colleague? If you have trouble remembering to take breaks, try putting a reminder on your phone or sticking post-it notes on your computer screen at eye level.

4. Change Your Workstation to Adapt to Your Needs

Consider having a standing desk, a treadmill desk, or a seat on a fitness ball (which promotes "active sitting," in which you engage your core). Check out various selections of standing desks and other ergonomic equipment on FlexiSpot's website.

You can also do some of your regular computer work standing up if you have a workstation that can be adjusted to different heights.

5. Have seated exercises in your routine. 

While sitting at your desk, perform exercises such as interlocking fingers, turning your palms out, and stretching your arms. Rotate the shoulders, spine, and ankles as well.

Negative Effects that Can Be Derived from Living a Sedentary Lifestyle

Sedentary behavior is rapidly becoming a major public health concern. Despite being related to a variety of chronic health problems, sedentary lifestyles tend to be becoming more common in many countries.

Long periods of sitting have been related to health issues such as obesity and metabolic syndrome, a group of disorders characterized by high blood pressure, high blood sugar, excess body fat around the hips, and high cholesterol levels.

In addition to that, you can experience these other conditions that can be felt in the body. Here are the other things you will possibly experience:

● You burn fewer calories and increase the chances of gaining weight.

● Since you are not using your muscles as much, you can lose muscle strength and stamina.

● The bones may get weaker and lose any mineral material.

● Your metabolism could be harmed, and your body could have a harder time breaking down fats and sugars.

● It is possible that the immune system is not functioning properly and that your blood supply is not as good as it should be.


If you have been inactive for a long time, you might need to ease into it. You should gradually increase the amount of exercise you do. The more you can do, the better. However, try not to be discouraged and do your best. It is still preferable to get some exercise over zero. Eventually, the aim could be to get the amount of exercise that is recommended for your age and health.

There are a variety of ways to exercise; it is necessary to layout which ones are right for you. You should also strive to incorporate more exercise into your life in subtle ways, such as at work or home.