Have you ever come across the phrase “I have a sedentary job”? I am sure many times! Any desk/sitting job for long hours is labelled as sedentary job but in reality, there are no such jobs which can be titled as sedentary, instead we make ourselves sedentary by not having a look on the available ways which will help us to avoid being sedentary.
It is not an unknown fact that majority of the cardiovascular, hormonal and obesity related diseases are directly linked to sedentary lifestyle. In addition, it can also increase metabolic risks and lead to various other complications. On a lighter note, being sedentary is as good as smoking 10 cigarettes daily.
Hence, read on to find out some really easy ways to overcome sedentary lifestyle.
SAY NO TO ELEVATORS
Taking stairs instead of choosing elevators, whenever there is a possibility, will not only shape you up but also elevate your heart rate to a certain extent. Using steps on a regular basis can not only pull you away from being sedentary, but it also has many health benefits like decreasing the risk of cardiovascular diseases and aiding in weight loss. It also serves as an excellent strengthening exercise for leg muscles.
KEEP A CHECK ON WHAT YOU ARE EATING AND DRINKING
Mostly, physical activity is given prime importance while combatting sedentary lifestyle. But most of us ignore what we are “eating and drinking”. It is interesting to know the truth that we are 70% what we eat and only about 30% is attributed to exercise and physical activities.
People with sedentary lifestyle should make a point of what they are eating the whole day. Their lifestyle can easily add up calories with unaccountable food intake. So, it would be better to replace sipping up uncounted caffeinated and sugary drinks, processed foods and binge on alcohol and meat in the name of stressbusting. Instead, replacing them with healthy workplace snacks like nuts, seeds, fruits, roasted chana, sprouts and essential nutritional supplements are definitely the right thing to do. Initially, a small food diary will really help you in identifying all the wrong calorific intakes.
Are you feeling dizzy all day even after having a healthy meal? Huge possibility is that you are not adequately hydrated. Other reasons could be due to build-up of toxins in your body, which makes you feel dull and drowsy all day and without being aware you are becoming sedentary. Increasing water intake will help you in flushing out these toxins effectively. Make a habit of having a glass of water every 1 hour approximately. On a lighter note, add on to activity with extra bathroom trips.
PLAN MEETINGS OUTSIDE CONFERENCE ROOMS
To avoid being sedentary at workplace, one should also focus on all the available options which can be brought in to use. Meetings at workplace occupy our time where we sit for longer hours. Next time when there is a meeting at your workplace, schedule it away from the desks and plan for a walk-meeting rather than engaging yourself in conference rooms. This has 2 benefits, first, a change in environment can boost up new ideas and the other is, to some extent, it can burnup calories.
BE COMFORTABLE WHILE YOU SIT AT YOUR DESK
When your job demands long hours of sitting, you have to be particular about your seating, because the posture you sit has an ability to influence your activity at work. Wrong posture can make you feel dizzy and is linked to less physical activity which can make you sedentary. So, always choose a proper posture while you sit at your desk as a wrong posture can trigger various other medical complications.
SET A REMINDER
Set a reminder for every hour in your mobile phone. Every time it goes off, you can opt for any physical activity like walking a short distance, climbing stairs or neck and arm stretches which will hardly take 2 minutes of your time. Initially, it may feel tiresome, but once habituated, you can see a difference for yourself.
UTILIZE YOUR BREAK TIMES WISELY
Are you one among those who is completely on phones and sipping up sugary and caffeinated beverages during break times? Then you are choosing to be sedentary, as caffeine and sugar are established promoters of dizziness. Instead utilize your break times for going on a walk preferably outside of your office and avoid consuming beverages which are rich in sugar and caffeine. Instead, seek out for healthy options.
TAKE THE HELP OF GADGETS
If you have any known family history or condition, then keeping a track of yours and your loved ones at the workplace will help you in being notified whether you are still following sedentary lifestyle leading to conditions like diabetes, thyroid etc. There are many medical devices and tools available today like pedometers, fitness bands, smart watches, and fitness apps which will help you in tracking your steps, in maintaining fitness and these are portable and pocket friendly. So, choose any of these which suits your workplace.
GO FOR A STANDING DESK ATLEAST 30 MINUTES A DAY
A research conducted on lifestyle of people with various working styles stated that a person who stands most often, returns back faster to normal sugar levels after a meal, when compared to a person who sits for extended hours. Opt for a standing desk or treadmill desk which are proven to provide many health benefits like weight loss, lowering blood sugar levels and improving mental health. If your work environment limits you to choose this option, it is advised to stand at least 15 minutes per every hour during your work.
WALK WHILE YOU TALK
Make a habit of answering your phone calls while walking. These short walks cannot burn many calories but incorporating this habit in your office routine can make observable changes within a short span of time. To a minimal extent, it can also reduce the stress on your eyes, if you stare at computer screen for longer hours.
Our workplace needs can make us sit for long, but being sedentary and letting us vulnerable to respective health conditions is our choice. Use these tips and add some action to your life at workplace.