We all know what it’s like to be a slave to the desk. Even getting outside for some fresh air can seem unrealistic at times! Whether it be work or study, spending up to 8 hours a day sitting down can do some serious damage to your body, and if you’re not careful, can lead to various chronic conditions.
The good news is that there are a multitude of ways that you can easily incorporate movement throughout your workday to avoid the risks associated with a sedentary lifestyle.
1. Take the stairs
If you are lucky enough to have stairs nearby, take advantage! You can take the stairs instead of the elevator. You can walk them on your lunch break. You can even use them for a quick full body workout to give you a mega boost of energy and turn up your metabolism.
2. Take mini stretch breaks
Don’t discount stretching, it still counts as being active! Furthermore, it helps reduce stress and enables you to sit with more comfortably and with better posture. Take 5 minutes out of every hour you spend sitting and incorporate some stretches.
3. Walk it out
Sounds easy enough, right? Well, it is! Try to leave your desk, and leave it often. For every hour you sit, move for 5 mins. Maybe this means parking further away and walking to the office or walking to get lunch instead of driving.
4. Sit on an exercise ball, or get a standing desk
Sitting on a fitness ball works your core muscles, assists in better posture, and will keep you more alert. Talk about multi-tasking! An exercise ball encourages your pelvis to rock gently forward while sitting, increasing the lumbar curve and naturally shifting the shoulders back (similar to sitting on the edge of a chair seat). Better yet, consider investing in a standing desk.
5. Take a circuit break
This is for those who can get away with a quick and efficient workout when no one is looking. Doing something, even if for just a few minutes, is better than doing nothing at all.
This might not be something you saw coming but this is one of the most important. You don’t need to sit on the floor in lotus pose to reap the benefits of a 5-minute meditation practice. Instead, try to take a few moments to close your eyes and take some deep breaths. A simple breathing practice is to repeat to yourself “LET” on a deep inhale and then “GO” on a deep exhale.