How to Stay Fit and Healthy Working in Sedentary Jobs

People who work in sedentary jobs, often sitting for hours on end at a desk, not only have to put up with hectic, stressful deadlines, but also end up worrying about how their jobs affect their health. Their sedentary jobs are literally increasing the risk of them developing serious diseases such as cancer, hypertension, diabetes, obesity and more. In fact 70,000 deaths a year are caused by sitting or lying down too long according to a study published in the Journal of Epidemiology and Community Health. Read on for How to Stay Fit and Healthy Working in Sedentary Jobs.

Drop the Pain of Weight

In a recent year, there were 30.8 million days absences from work within the UK caused by musculoskeletal problems including back pain, neck and upper limb problems according to the Office for National Statistics. You can avoid such problems by simply exercising at work and at home. Exercising at work does not mean lifting kettlebells at work or bench presses on your cubicle desk.

Do exercise moves at work…and start a movement!

Instead, it involves taking a few minutes or seconds to do things like calf-raises, squats, tricep dips, push ups and more in the office. If these exercises are drawing too much attention, (actually, employers, take heed: why should it matter, if it’s organised and safe, everyone should be doing some form of exercise at work!) you can do discreet exercises like always taking the stairs, glute squeezes, toe tapping, shoulder shrugs and more. Standing up and walking around every thirty minutes or less will also get your blood flowing and keep you awake at your job. You can ask your supervisor to adopt a workplace design that keeps workers comfortable and healthy. This may involve adding office standing desks in the workplace, and making it possible for workers to carry their own lunch.

Regulate your diet, but don’t miss meals

Keep the weight at bay by eating healthy food. You can ensure this by bringing your own lunch to the office. This allows you to plan what you eat every day and is less expensive compared to eating out at restaurants for example. Going to the restaurant also exposes you to a host of compelling temptations on the menu. You should fill half of your plate with vegetables and fruits or salads, and the other half with either poultry, eggs, beans, starchy foods or bread, according to the British Dietetic Association.They also recommend five portions of fruits and vegetables every day. One portion is about a handful. Some people try to lose weight by missing breakfast or lunch. However, you should eat two to three balanced meals a day with a few healthy snacks in-between if you happen to feel peckish.

Enhance your cognitive fitness with water

You should never allow yourself to be too busy to grab a glass of water at work. Regular hydration lubricates your joints and eyes, helps with digestion, and also helps with the elimination of toxins from your body. It also balances concentrations of salt and sugar in your body, which helps you avoid developing certain serious diseases. Even mild dehydration can impair concentration, increase irritability, cause headaches and lead to poor decision making according to various studies.

You should certainly have a comprehensive dieting and exercise plan to stay fit as you work in your sedentary role. It will take some effort but the benefits will far outweigh the decision, energy and time invested. Are you stuck in a rut at a desk job, how are you coping with it? Feel free to share your thoughts below. You can also follow us on Facebook, Twitter & Instagram! (Why not check out these articles on eliminating disease, yoga, and staying on track with your goals? Remember, Keep YOUR Fittest version of you ON!

Jennifer Dawson

Jennifer Dawson is an experienced freelance writer who specializes in food and nutrition. Working in fitness marketing previously gave her a good feel for the industry and since going freelance she has been able to explore her preferred topic areas such as diet types, nutrition and food. Outside of work, Jen enjoys traveling, swimming and spending time with her young family.

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