Introduction :
Now a days staying fit while working a desk job becomes the biggest challenge in everyone lives. So be happy because here we are to guide you with some tips while performing a job at a desk. Some tips to help you: to stay fit while working at a desk.
1. Posture Awareness and Ergonomics:
Keep your computer screen at eye level and your Keyboard and mouse are within easy reach.To relieve tension regular stretch your necks, shoulder, back and legs.Make sure and choose a chair that provides you the good support and allows for adjustable height to encourage good posture.
2. Take regular breaks or embrace hourly breaks:
Our body is not designed to be sit for hours on end. Set a timer on your watch or phone to get up after every 30 minutes and move around and also take five-minute break to get your blood flowing, walk around the office.
3. Use a Fitness App or Tracker:
Wear a fitness tracker watch or download app on your phone to monitor your daily steps and activities, you should also set reminders for movements. Tracking your progress can be a great monitor to move throughout the day, or even find quick workout videos.
4. Take the stairs:
if you are working in a building that has multiple floors you should use stairs instead of elevator. It is a great way to get your heart rate up and works your legs so that they can move in a better way.
5. Desk exercise:
Desk exercise includes seated leg raises; chair squats and calf raise. If you work in an office, such desk exercise can improve your mental well- being and also improves your body flexibility.
Wrist and finger stretch: to prevent strain from typing or using the mouse stretch your wrist and fingers time to time. If possible, consider using a desk converter to alternate between sitting and standing. This reduces the pressure on your lower back and promotes better posture.
Stretching Yoga: Short yoga sessions can help with release tension from long periods of sitting.
6. Walk and Talk:
try to turn those traditional meetings in to walking and talking meetingsTurn those traditional meetings into walking meetings.
Discussing work matters while strolling around outside space is a refreshing change of pace that benefits your body and mind. Plus, fresh air can spark creativity!
7. Make Hydration :
Your HeroStaying hydrated is very important for overall health and helps you feel more alert. Keep a good quality water bottle at your desk and decide an aim to drink 8 glasses of water daily to keep your body functioning in a better way.
8. Eat healthy and maintain your diet:
To support your energy level maintaining a healthy diet is very important for overall all well-being. Healthy snacks like fruits, nuts and yogurt must be include in your diet.
Here are some balanced approaches:
1. Healthy fats: include source of healthy food like nuts, seeds, avocados and olive oil. These are very good to maintain your heart health.
2. Whole grains: whole grain helps you to feel full and provides energy. Whole grain like brown rice, whole wheat.
3. Instead of processed snacks or sugary snacks eat healthier options like: Greek yogurt with berriesFresh fruits like apples, bananas Unsalted nuts and seedsRice cake with avocados and nuts butter.
4. You can also add dairy free alternatives like soy milk for calcium and vitamin D.
5. Avoid vending machine snacks because they are high in sugar and unhealthy fats.
6. Include herbal tea or water with a small slice of lemon for refreshing Option
7. control eating portion sizes by using small plates and bowls for meals. And take breaks to eat to stay away from over eating.
8. Don’t skip breakfast-as it helps in maintaining energy throughout the day. A balanced breakfast may include eggs, oatmeal, fruits and vegetables, and real fruits juice.
What are common problems that an employee may suffer while performing the desk job?
Sitting for long time can lead to lower back pain, eye strain, shoulder and neck strain
How can an employee become active during the desk job?
Use a standing desk if possible. and take the short breaks to walk around.
How can an employee stay motivated while performing the desk job?
Seek out opportunities and connect with colleagues for professional growth and development.
1. Additional tips for healthy diet for an employee performing desk job is that focus on your meal during designated break times to prevent from over eating and one should pay attention to your hunger to avoid unnecessary snacking or overeating.
2. Make your job fun instead of burden: Find different ways to make your workouts enjoyable, or working out with a friend.
3. Be Consistent: As Regular activity, even in small amounts, can make a big difference.
