Have you ever gotten caught doing jumping jacks in your office? If so, were you embarrassed? We hope not—and we think many successful companies would likely applaud the effort you’re making to stay in shape and stay active!
It’s becoming a widely accepted fact that staying physically active throughout the workday isn’t just better for your health — it can also boost productivity, job satisfaction, mental and emotional health as well! Even if you work at a desk sitting down all day, there are plenty of simple things you can do to get moving more often.
Our physical therapy team would like to provide you with the following five ways you can stay active at work during the day. We know for a fact that these work — we’ve tried them ourselves!
5 ways to stay active at work
- Make your desk setup more ergonomic. Standing desks are all the rage right now. 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.
- Make sure you’re drinking enough 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.
- Walk around when you can. 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, or just getting up and doing stretches in the area around your desk if you have the space.
- Set timers to get up and move every half hour. 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. That only promotes pain and inflammation! 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.
- Take advantage of your lunch break. 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. However, we find if you take just five minutes to get up and move during the day, you’ll be battling off health risks associated with excessive sitting and you may very well find yourself with way more energy.
Physical therapists can help you with your fitness goals
There’s a good reason why the phrase “sitting is the new smoking” has come to be such a popular phrase. Excessive sedentary behavior and sitting for too long (e.g., 7 or more hours per day) have been scientifically linked to an increased risk of 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:
- Address underlying health conditions, like degenerative disc disease or sciatica, which can make both moving and sitting difficult
- Teaching you specific exercises and stretches that are individually tailored to your body’s needs
- Help you optimize your work environment to be more ergonomic
- Recommend specialized tools, like kinesio tape and customized orthotics, to improve your posture and enhance our other healing modalities
If you’re experiencing chronic pain, the reason may also lie in the ways you sit at work. Many of the impairments you and your physical therapist work to correct—including weakness, poor posture, and limited range of motion—may have been caused or worsened by things you’re unknowingly doing, such as slouching at your desk or using poor body mechanics, breathing improperly, or having an ineffective ergonomic set-up at work. A physical therapist can educate you about ways to move in more energy-efficient and safe ways to enhance the overall effects of your care and reduce the risk of re-injury.
Schedule a consultation today
If you’re like the millions who have been working from home for the past year or so then you know first hand how hard it can be to get enough physical activity in for the day. Following these tips can benefit you no matter what your job is or where you’re working. Call Richmond Physical Therapy today to set up an appointment and have any pain conditions you may be living with properly assessed!
