Do You Have A Desk Job?

desk job

According to the American College of Sports Medicine, sitting for long periods of time is a health risk in itself.

“It is no longer enough to consider whether an individual engages in adequate amounts of weekly exercise. We also need to determine how much time a person spends in sedentary pursuits, like watching television or working on a computer. Health-and-fitness professionals must be concerned with these activities as well.”

If you are sedentary for most of the day, even 1 hour at the gym in the evening is not enough to combat the 8-10 hours you spend sitting at your desk. The ACSM guidelines for physical activity does not make up for a sedentary lifestyle.

What can you do? GET UP AND MOVE! Here are some ideas to help keep that blood flowing:

1) Set an alarm for every 20-30 minutes. When it goes off, go walk around the office, so a set of push-ups or some jumping jacks.

2) Bring resistance bands to work and keep them at your desk to engage in some exercise every hour.

3) Make a point to walk at lunch with coworkers

4) Move from sitting to standing at your desk every 20 minutes.

5) Drink lots of water – not only to stay hydrated, but also so you have to get up to go to the bathroom frequently.

**This does not mean you still can’t get your exercise in before or after work. ACSM recommends at least 150 minutes of moderate-intensity exercise per week (this should be in addition to all the examples I listed above to help keep you moving at work).

My motto is: “MOVEMENT IS LIFE”

Reference:

ACSM’s Journal of Medicine & Science in Sports & Exercise. July 2011.

One response to this post.

  1. This is great. The water trips are key too! Hydrate and move, it’s a double whammy.

    Nice post!

    Reply

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