Numerous studies have
proven that the sedentary lifestyle of typical office workers is hazardous to
their health. The biggest problem seems to be sitting for long periods of time,
often without a break. One study conducted in 2010 indicated that "men who
reported more than 23 hours a week of sedentary activity had a 64 percent
greater risk of dying from heart disease than those who reported fewer than 11
hours a week of sedentary activity." And yet the nature of office work is essentially sedentary. What can you
do to make it less so, and thus improve your health? This article lists a
number of suggestions that can help.
- Eat breakfast. Studies have shown that workers who eat
breakfast have better concentration than those who only drink coffee in
the mornings. In addition, those who eat breakfast tend to eat less during
the day than those who do not, and thus more easily avoid gaining weight.
- Bike or walk to work. If you live close to work, this can
provide much of the exercise you need each week, and you arrive at work
feeling more energized and having been exposed to fresh air. If you take
public transportation to work, consider getting off one or two stops
earlier, and walking the rest of the way.
- Take frequent short breaks. Even if you take a longer break
for lunch or to go to the gym, sitting for long, uninterrupted periods of
time can still be hazardous. Studies have shown that taking micro-breaks
(getting up from your desk and moving around every 15 minutes or so) can
be more valuable than taking a longer break only once a day.
- Use the stairs. Why ride in a stuffy box when you could get a
little healthful exercise?
- Drink lots of water. Experts recommend you drink 4 to 6
glasses a day to keep yourself hydrated and healthy. If you have to get up
to refill your glass from the drinking fountain or the refrigerator,
that'll also provide an opportunity for another micro-break.
- Don't forget about fresh air. Offices can often be stuffy and
under-ventilated. If possible, open
a window near your desk. If not, be sure to take occasional breaks outside
the building, even if only for short periods of time.
- Bring a healthy lunch and snacks from home. Rather than eating
in the cafeteria, make a healthy lunch at home and sit outside when eating
it. Instead of eating sugary snacks from vending machines, bring fruit and
nuts and snack on them.
- Think ergonomically. Adjust your chair to fit your body and
sit with your feet flat on the floor. Position your computer monitor at
eye level and your keyboard at elbow level, so that your wrists are
straight when you type. Move your whole arm when you use the mouse, not
just your wrist.
- Stretch at your desk. You may not be able to jog or do
push-ups at your desk, but you can certainly stretch and release tension
from your arms, neck, shoulders, and fingers.
- Exercise before you go home. After a long day at work, many
people get home and just want to sit down on the couch and relax. If you
are a member of a gym or jog regularly, doing this directly after work
will improve the likelihood that you'll actually exercise.
About The Author:
Dr. Matt Ramirez graduated with a degree in Bachelor of Human Biology in 2004 and received his Doctor of Chiropractic Degree in 2006. He specializes in auto injury recovery and rehabilitation and has enhanced and improved thousands of lives as well as treated people of all ages over the years. He is also an expert in health and wellness, massage therapy, chiropractic care, and more... Dr. Matt is your trusted Chiropractic Salt Lake City. Visit his website at http://apollochiropractor.com
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