Tired of working long hours and being lazy? Well, time to get our lives back, people! Maintaining an active lifestyle at work can seem daunting, but don’t panic. We have some tips to keep you active throughout the day. From morning workouts to challenging stretches and shout-outs, we’ve got you covered. So get ready to tackle the 9-to-5 grind with these tips on how to stay motivated at work.

Maintaining an active lifestyle at work isn’t just a matter of convenience or personal preference, it’s also important to your overall health. Many studies have highlighted the negative effects of prolonged sitting and a sedentary lifestyle on our health. A study published in the British Journal of Sports Medicine found that prolonged sitting increases the risk of cardiovascular disease, obesity, diabetes and certain types of cancer. Prolonged sitting can also lead to musculoskeletal problems such as back pain and stiffness.

On the other hand, it turns out that incorporating exercise into your workday has many benefits. According to a study published in the Journal of Occupational and Environmental Medicine, workers who exercise at work can improve concentration, increase productivity and reduce stress levels. Taking regular breaks can improve your mood and improve your cognitive abilities.

How to stay active at work?

For those of you who have desk jobs that require you to sit at a desk and be active all day, here are some suggestions.

Good posture and a comfortable chair:

One of the last things you think about when you start exercising is your posture. But this office work is one of the most important. Office chairs are not designed with the needs of most workers in mind.

Therefore, you should avoid lying on your office chair. Maintain an upright posture. Squatting often strains the back. When people lean over, their back muscles have to work harder to support their body and prevent them from falling forward. Therefore, ergonomic chairs are best for offices. First, in addition to eliminating back pain problems, they support your posture and reduce neck problems. Supports the natural curve of the spine. Reclining office chairs allow you to sit at an angle greater than 90 degrees.

Hydrate, hydrate, hydrate: Did you know that drinking water can affect body and brain function? Water keeps your memory sharp, your thinking sharp and your motivation intact. Therefore, individual job performance is an important driver. More than half of our brain is water, so it basically helps us function better. Dehydration can lead to fatigue, headaches and insomnia. Therefore, drinking water regularly improves concentration and helps control anxiety and stress. In short, hydrate yourself, stay in a good mood and focus on work.

Standing a lot: Research shows that office workers need to stand for at least two hours to avoid a sedentary lifestyle. Finally, arrive at four o’clock to avoid sitting for long periods of time. Researchers believe that standing and walking are more tolerable for workers than actual exercise. It is important to get moderate or vigorous activity two to four days a day. A University of Iowa study found that those who stood for 60 minutes burned 87 more calories than those who sat longer. Sitting at a table is a great way to practice this. In general, it helps relieve back pain, reduce weight, and lower cholesterol and blood sugar levels.

Be active during meals: Walking during meals is good for your mental health and well-being. Go to the store and buy food without ordering food. Be sure to check in on time. A 15-30 minute walk can help a lot.Walking 10,000 steps per day is important for an active, healthy life. Doing so will achieve at least part of your goals.

Walking is not mandatory, you can exercise or go to the office gym. There are many options for bikes, so ride one! It is sure to keep you awake throughout the day. Start by walking for 10 minutes and then increase the distance. Remember, small habits help everyone in the long run!

Go to office or ride a bike: If you can go to office or ride a bike without a car, no problem.

People often avoid cycling or walking to reach the office on time, but most people value or underestimate their time.

Cycling not only helps you lose weight but also saves you the hassle of going to the gym. Additionally, it can reduce the risk of cardiovascular disease.

Make some small changes in your daily routine: There is still a long way to go. All you have to do is be intentional and proactive. The easiest is a pedometer and do 100 steps a day, then 500 steps.

Instead of emailing a colleague, go somewhere. Use the stairs instead of the elevator. The car is parked a bit far from the entrance, so you have to walk. Go ahead and create your own printable.

Here are some ideas to change your lifestyle and stay active. Despite the long hours, we are sure they have some good things to offer. So get off your desk chair and find a friend to sit on the other side of the table.

Standing or Walking: Meetings usually last an hour or more, but if it’s one-on-one, why not speed things up? Strong meat helps burn calories and improve efficiency. Try planning a 15-minute standing session this can be done at the same time as your workout. This leads to more creativity and flow of ideas.

Sitting often puts stress on the body, while standing is good for your back, neck and shoulders. Research shows that attending meetings can increase your productivity by 34%. Why not shorten it and use that time to do more important things?

You may need a high chair or conference chair for your colleagues to sit or partially stand. Don’t forget to keep a whiteboard to write down the best ideas!

Reference https://www.greensoul.online/blogs/blog/10-tips-that-would-help-you-stay-active-in-office-all-day?srsltid=AfmBOoq-SsSvA4KokFa0cztG2sPTxaXUq1CekP7vwZjSVv9QdE12nTdG

https://www.heart.org/en/healthy-living/fitness/getting-active/how-to-be-more-active-at-work#:~:text=When%20you%20take%20a%20break,at%20least%20once%20an%20hour.

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