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You don’t necessarily have to work 9-5 like Dolly Parton said to have a comfortable and successful career. However, roughly 80% of Americans work a desk job with similar hours. You might love what you do, but sitting at a desk or being mostly sedentary at work for at least eight hours a day could be doing more harm than you realize.
For example, if you don’t have an ergonomic work chair, poor posture can contribute to chronic pain, which is an issue for over 20% of Americans.
The human body wasn’t designed to sit still for eight hours and stare at a computer screen.
So, what can you do to stay productive at your desk job and maintain your health? How can you combat the effects of a sedentary work lifestyle?
Thankfully, it’s easier than you might think. With a few habitual changes and a desire to take charge of your health, you can reduce the negative health effects of working a desk job.
Not sure how to get started? We’ve got you covered.
Take Plenty of Breaks
One of the easiest ways to sneak physical activity into your workday is to take more frequent breaks – and make the most of them. Multiple studies have shown the health benefits of taking breaks at work, including
- Increased productivity and focus
- Reduced stress
- Reduced risk of bodily injuries, aches, and pains
- Improved mental health
While it can be tempting to stay at your desk to check emails or scroll through social media on your breaks, try to do something physical, instead. That could include stretching at your desk, practicing mindfulness, or standing up and walking around the office or outside. Spending time outside can boost the benefits of your breaks even more. Nature is a natural mood booster and can give you more energy. If you’re consistently hitting the mid-day slump, step outside of the office for a few minutes and walk around the building.
Even standing up once an hour can make a big difference in your health. Sitting for extended periods can lead to a host of problems, including deep vein thrombosis (DVT) and spider veins. Make an effort to move your body as much as possible throughout the day. Every little bit helps.
Make Your Health a Priority at Work
Physical activity throughout the day is important. However, it’s not the only aspect of your health that deserves attention.
When you spend most of your day behind a desk, your well-being needs to be a priority. Consider your eye health, for example. Staring at a computer screen for several hours each day can lead to digital eye strain and cause symptoms like
- Fatigue
- Discomfort
- Dry eye
- Blurry vision
- Headaches
You can help to improve your eye health by taking breaks from your screen as often as possible or wearing glasses designed to block out the blue light from your screen.
You’ll also take care of your health from the inside out by monitoring what you eat and drink each day. Staying hydrated is essential for energy and focus, but it’s easy to “forget” to drink water when you’re busy with work. Coming up with little “hacks” to drink more water can make a big difference. Try setting daily goals, keeping a water bottle with you, or even setting reminders or alarms on your phone to drink!
As far as your nutrition throughout the day, it can help to plan ahead. It might be tempting to get a bag of chips or a candy bar from the vending machine as an afternoon snack. However, processed foods or items loaded with sugar can make you feel sluggish. Keep your desk drawer stocked with healthy snacks like trail mix, beef jerky, or dried fruit for a quick pick-me-up that will curb hunger pangs for the rest of the workday.
Take Care of Yourself Outside of Work
Even if you give 8-10 hours of your day to your job, you still have plenty of time at home to rest, relax, and prioritize your health.
You can combat the effects of a sedentary desk job in your free time by exercising every day. That doesn’t mean you need to hit the gym for hours. A walk around your neighborhood each morning or evening will go a long way in helping to manage your weight, reducing your risk of certain illnesses, and improving your strength and stamina.
Find physical activities that help you de-stress and get your mind off of work. Consider joining a community softball team, or taking a dance class. Exercising can be a lot of fun when you find something you really enjoy.
In and out of the office, consider connecting with some co-workers to prioritize your health together. Some offices have weight-loss competitions, others sign up for local 5ks or charity walks to encourage physical activity. If your workplace doesn’t already do those things, take the initiative to start on your own with a few of your friends and co-workers.
Leading a healthy lifestyle requires striking a strong work-life balance. That includes taking care of your mental and physical health. Working a desk job might make it difficult to be as active as you want, but it’s not impossible. Utilize the ideas here to stay healthy while working a desk job, and enjoy the benefits of more energy, focus, and productivity along the way.