Stop me if you've heard this before: Exercising is good for you. Okay, it's not the most profound thing you've ever heard, and it's possible you already fit in at least 30 minutes of cardio a day—but that 30 minutes might not be enough to combat the damage you're doing to yourself while sitting all day in front of your computer. It's called sitting disease, and it's a real thing.
Read on for simple ways to stay active and healthy at the workplace without being too obnoxious to your coworkers. Heck, you might even start a movement at your company.
Cubicle calisthenics
Bringing 25-pound weights won't make you the most inconspicuous person at work (and also might get you pegged as a Ron Burgandy type). Try doing some exercises and stretches using your own body weight—you might still stand out, but hey, you're combatting sitting disease!
Watch this two-minute video or take a peek at this article for a demo on some simple stretches and exercises to do at your desk to get moving without breaking a sweat.
Want someone else to plan the moves for you? Sign up for Perfect Office Workout (either as an individual or corporation) for guided workouts that can all be done at your desk.
Walk the walk
Not all of us have sit-to-stand desks—maybe that'll be an OSHA requirement in 20 years. For now, you may have to get creative in how you get moving every hour or so. Here are some ideas.
• Walk to somebody's desk for a chat instead of e-mailing or calling them.
• If you're meeting one-on-one, go for a walking meeting—outside if the weather permits, or take laps around your office (this could get a little awkward if your office is small).
• Take the stairs instead of the elevator.
• Refill your water glass often, and take the long way back to your desk (two birds!).
• Try setting up reminders on your calendar or phone to make walking breaks a habit.
Do it right
Sitting is a reality of life. If you're going to sit, do it in a way that benefits you.
Using a stability ball as a chair helps build your core muscles and burns a few more calories than you would in your average office chair. Find out here how to choose the correct size stability ball.
If you're in a conventional chair, sitting at a 90-degree angle may look good, but it's a 135-degree thigh-body angle that's the best for you. Go ahead, rest your back against your chair. Your body will thank you.
Morgan Halaska is the assistant editor of Minnesota Meetings + Events magazine.
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