You don't need extra hours to move more
Between securing our futures and keeping up with demanding schedules, it's easy to sacrifice mental, emotional, and physical health along the way. It's never too late to break out of a sedentary routine, exercise and physical activity don't have to take a huge chunk of your day. A few simple exercises, done right at your desk, can help keep you moving and healthy.
Because our jobs and personal lives keep our schedules packed, exercise is often the first thing to go. The lack of movement doesn't always show its effects visibly, but it still takes a toll on overall health, sitting at a desk for eight hours or more contributes to weight gain and lets muscles weaken over time, leaving the body more vulnerable to illness.
Simple cardio you can fit into a workday
Cardio exercise strengthens the heart and lungs and is one of the fastest, easiest ways to burn calories. While most cardio activities call to mind running, swimming, or biking, plenty of everyday office habits count too, taking the stairs instead of the elevator, standing up to stretch your legs, walking or jogging in place, or simply wandering around the office. These small breaks also give your eyes a rest from the screen and help your brain function more efficiently.
Keeping your legs and lower body active
Sitting for long hours affects the legs just as much as the spine and pelvis. A sedentary routine that keeps you off your feet can contribute to weight gain, heart disease, high blood pressure, diabetes, muscle atrophy, and other chronic conditions over time, and the lack of activity in the legs can eventually make muscles feel like they've “fallen asleep.” That's an extreme outcome, but it starts with the everyday habit of sitting for most of the day.
A few simple exercises at your desk can help. Leg raises take almost no effort and can be done while you respond to emails, work on a presentation, or take a phone call. Squats work well in a cubicle or while you wait by the printer or fax machine, combined with the cardio habits above, they go a long way for your legs and lower body overall.
Don't forget the upper body
Most of the physical strain of a desk job lands on the upper body, and the effects show up quickly, back pain, difficulty breathing, and more. Sitting all day weakens the spine, which leads to poor posture, and puts pressure on the chest, neck, and shoulders that can affect breathing and blood flow.
Balance out your lower-body movement by working the upper body too. Everyday office items can double as light weights for simple arm raises, or you can perform shoulder and arm circles to improve blood circulation and loosen tight muscles.
Take the first step
None of these exercises will replace a full workout, but they add up. A few extra minutes of movement throughout the day, built into a schedule that's already full, is a meaningful step toward a healthier lifestyle. Never make an excuse again, it's time to take that first step.