Sitting at a desk for hours can take its toll on both body and mind. Even though a desk job isn't hazardous, it puts one out in the cold for several issues: poor posture, weight gain, and even chronic diseases. The good news? There are plenty of ways to fit in some movement, even on jobs requiring you to sit for long stretches. Let's dive into some very easy strategies to help keep you moving and energized throughout the day.

Make Small Changes

You really aren't required to change your entire routine to stay active at work. First, begin with making small, achievable changes that will help create movement. For example, rather than sending your coworker an email, get up and walk over to their desk. Need to call someone? Stand up – or, better yet, pace around the room – while you're talking.

All these little things add up and make for a larger sum of daily activity. And speaking of small changes, how about taking a quick break to refresh your mind? You can click here to place a bet during your downtime — just a little something to keep things exciting.

Set a Timer for Movement Breaks

While working on something, it's super easy to sit for hours continuously. Now, setting up a reminder for taking small breaks does the magic. Use your phone, your desktop, or even an actual timer that reminds you every half hour to get up and stretch. You can do some simple stretches, walk around your office, do a few squats, or a few calf raises in that time.

Stretch It Out

The stretching process is very important to avoid muscle stiffness, which may occur from sitting for long periods. Take a minute or two and stretch different parts of the body throughout the day. Because of sedentary work, the neck and shoulder muscles, including your back and legs, are normally tense. Stretching exercises are also used to loosen these areas and make them more flexible. You could even set a daily goal to do a complete full-body stretch during one of your breaks.

Make It a Team Exercise

Sometimes, convincing your peers to jump aboard makes things a little more fun and motivating. You can organize a walking club at lunch or even small daily stretch sessions. You might even create little challenges for who gets the most steps in one day or who does the plank the longest. By making the movement a shared goal, a sense of camaraderie forms, and everyone stays engaged in their pursuit of healthy living.

Quick List of desk-friendly movements:

• Chair squats: With your hands not supporting you, get up and sit down repeatedly to involve those leg muscles.
• Toe taps: Remain seated, but quickly tap your toes on the floor to get the blood running.
• Seated torso twist: Sit upright, rest your hands behind your chair, and gently twist to stretch your back.

Hydrate and Move

Keeping hydrated is important for overall health, but this tactic will also help you find excuses to move. Drinking a lot of water throughout the day will cause you to rise and walk because you need to refill a water bottle or take a bathroom break. It's easy and quite simple to add to your routine.

Leverage Technology

There are numerous applications and resources that may assist you in continuing to move around the workplace. Utilizing a fitness tracker to track daily steps, reminders to move around, or following guided desk exercise routines can be quite helpful in letting your life flow more smoothly. These tools will provide you with subtle cues to keep you on track and help you develop better habits.

Bottom Line

Incorporating movement into a desk-based job does not have to be complex. Small changes and becoming more aware of your activity level can reduce the negative effects of sitting. Remember, it is all about consistency. Try incorporating movements throughout your day through short walks, desk exercises, or stretching. Your body and mind will thank you for it.