There's no denying
that jobs used to include more physical activity. Sitting at desks and in front
of screens all day has no doubt contributed to a more lethargic lifestyle, but
it has hardly contributed to the growing obesity epidemic.
A common belief is that
waistlines have grown because many people sit at desks 40 hours a week. People
with desk jobs often develop unhealthy eating habits, which can lead to weight
gain and poor diet choices. Being stagnant at a desk can cause you to have
impulsive food cravings, which do not aid your health. Donuts, candy, chips, or
any other bad treats in the office kitchen or building are not the answer. You
can pack healthy snacks, which don't cripple your health, that will keep you
energized through the day.
The sugar that
people commonly eat can lead to crashing later in the day. Replace that
processed sugar with natural sugars in fresh fruits like apples, oranges, and
bananas because they keep well at your desk. Not to mention, a piece of fruit
has way less calories than a bag of chips, for instance, and gives you more
energy. You can also go for raw nuts, almond or cashew butter, or crunchy
veggies. Additionally, keep yourself hydrated with water as it increases
productivity and helps you stay alert at work.
Maybe you don't
have food cravings during the day and need to be stimulated via other methods.
One of the best and simplest methods is to always be mindful of proper posture
because bad posture can poorly affect the body. When it comes to sitting at a
desk the lower back can often become sore or stressed. You may feel a burning
sensation or tightness right above your gluteus muscles. Sitting up straight
like your mom told you is actually healthy. Make sure your shoulders are not
rounded forward, hold in your lower abdomen, and don't arch your back. Believe
it or not, this is harder than it seems and you will be constantly thinking
about it to improve the way you feel.
It is necessary to
incorporate movement into your job. You may need to work at work. Tasks can be
as minor as taking the stairs instead of the elevator, taking a walk on your
lunch break and eating while you work, or getting up to do a few beneficial
stretches. Sitting puts stress on the back, especially if you are slouching, so
it is crucial for back health to relieve the pressure by moving at your desk.
Lack of movement deprives the spinal discs the proper nutrients they need.
Discs get the nutrients via movement, so don't just sit there. Make a move or
two, or three, or four!
Take a break from
the chair and bounce on an exercise ball. Bouncing on an exercise ball can help
strengthen your core and stabilize the spinal muscles. If the exercise ball
isn't your cup of tea, find working positions that benefit you the most. Take
micro breaks every hour. By standing up to get a cup of water, go to the copy
machine, or go to the bathroom, you restore the natural curvature of the spine.
You may even need to rehab yourself at home after work. Try foam rolling, yoga,
or Pilates to relieve tension and keep you healthy at work.
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