We are well aware that sitting at a desk for hours a day is not good for us.
All of our best intentions to take a good posture are to hang on the computer. We sit in chairs with wheels and stop by the toilet or get up just to have a cup of tea. My eyes hurt when I stare at the screen.
Unfortunately, not all of us can quit our office jobs and work outside in nature (which may be great).
So how can you counteract some of the damage caused by desk bounds?
My Juniper health professionals share their top tips.
Stretch at the desk
“It takes 30 seconds to stretch every 30 seconds,” advises the My Juniper team. “Such movements reactivate your blood pump and your muscles, especially if you do it regularly all day long.
“When you touch your toes, stretch your arms, or do sit-ups, you’ll do something strange to your body.”
Alternating between sitting and standing
If your workplace offers a standing desk, get that offer.
If not, have a stand-up meeting (bonus: you may actually stick to the 30 minute limit when you’re not sitting) or try standing up every time you make a call.
“Alternating sitting and standing allows you to improve your posture and circulation while you are standing, reducing the effects of sitting,” says experts.
“When standing, the body burns slightly more active calories than when sitting. In parallel, if you are already standing, you are more likely to walk around.”
Try resistance band training
“You can do a simple resistance band workout from the comfort of your chair to increase your fitness level while you’re at your desk,” says My Juniper.
“First, use a resistance band to place the resistance band just above your knees and put your foot in and out to complete the band’s abduction.
Otherwise, you can consider resistance band arm pulses. In this case, place the band around the forearm and raise the arm to a 90 degree angle.
“Once the position is decided, slowly pull the arms apart from each other and aim for about 20 repetitions while feeling resistance.”
Drink a lot of water
You know it, we know it, so let’s actually make it happen: it’s important to drink plenty of water, and you probably need to drink more.
Experts say: ‘It is very important to drink enough water while sitting for most of the day.
“It not only prevents you from becoming dehydrated, but also helps maintain blood pressure and your overall body temperature.
“It is recommended to drink about 2 liters of water a day.
“But let’s say you’re having a hard time remembering to drink water. In that case, it’s a good idea to buy a water bottle that can hold more than 1 liter of water at a time. You can also set a timer that sounds every moment throughout the day to remind you.
Use time other than work
“One of the best things to do if you’re working at your desk all day is to get the most out of your non-work time,” says My Juniper. “If you have a transportation-related commute, consider switching to the office on foot or by bicycle.
“If you can’t do this, or if you’re working from home, walk 30 minutes before work, and once you’ve improved your overall level of exercise, try walking again.
“It’s great to be a member of the gym and go to the gym on a regular basis, but not everyone’s schedule allows them the luxury to do so.
“Still, these small changes will have enough impact on you to feel healthier.”
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