Unless you’re Lionel Messi – currently probably the best football
player in the world – chances are good that you spend a fair
portion of your day sitting at a desk. The average European works
about 40 hours a week, and many spend a large portion of that time
sitting at a desk. Unfortunately for desk-bound workers, research
has shown that these people are likely to suffer from weight gain,
decreased muscle tone, back pain and increased stress.
Despite our best intentions, it can be difficult to balance
exercise with the rest of your life. However, those employees in
desk jobs can find ways to incorporate healthy habits into their
daily routine that will help alleviate the negative impact of
sedentary work.*
1. Skip the coffee and take a walk
instead.
If you’re looking for an energy boost, walk straight past the
coffee machine and just keep on walking. Taking a 15- to 20-minute
walk will make you feel more alert, get your heart pumping and help
you relieve stress – without caffeine or sugar!
2. Avoid the snack machine.
Many businesses have vending machines that dispense any number of
tempting snacks such as crisps and chocolate. To beat the
temptation to indulge in these unhealthy items, try to keep some
healthy, tasty treats nearby. Good choices include fruit, chopped
vegetables, yoghurt, nuts or low-fat cheese.
3. Enjoy a healthy lunch.
Even if you manage to bypass the snack machine, there are still
other food-related pitfalls at the office. One culprit could be
canteen food or take-out lunches, which are often high in calories.
Special coffee drinks can also pack a punch – sometimes upwards of
400 calories per coffee! So whenever possible, try to bring a
healthy lunch from home; this helps you control portions and is
less expensive, too. If you must go out for lunch, choose a lighter
option from the menu, like a salad. Trade your morning café mocha
for a green tea, and be sure to drink plenty of water throughout
the day.
4. Pretend the lift is broken.
If you work in a multi-storey building, take the stairs as often as
you can. About 10 minutes of stair-climbing burns approximately 50
calories, so the next time you need to take a report upstairs to
the boss or go down to check on the fax machine, take the stairs
rather than the lift.
5. Get fit while you sit.
Stuck at your desk waiting for an important call? If you can't get
up, don’t – do a few exercises while you sit. Try push-ups: hold on
to the armrests of your chair, and push up until arms are fully
extended. Lower your body until you’re almost seated, then push up
again. Alternatively, do stretches at your desk. Place your hands
behind your lower back while sitting up straight. Move your right
ear toward your right shoulder and then slowly move your left ear
toward your left shoulder. Then, look down at your desk while
pulling in your stomach muscles and straighten your back. Then look
up at the ceiling. These and other stretches can help protect your
back during the work day.
6. Cycle or walk to work.
If it’s possible, leave your car at home and walk or cycle to the
office. You might be amazed how invigorating it is to start your
day in the fresh air, or how relaxing it is to decompress and think
over the day’s events as you stroll home in the sunshine. It saves
money on petrol and can provide you with a day’s recommended amount
of exercise.
These are just a few of the many ways you can keep your desk job
from negatively impacting your weight and health. But there are
many more… be creative (and use common sense) to find new ways to
stay moving and stay healthy!