These days, it seems as though very few people are exercising as much as they’d like. In fact, a startling 50% of adults don’t get the 30 minutes of moderate physical activity that’s recommended. Everyone’s busy, everyone makes excuses, and at the top of that list is something we all must do on a daily basis: work.

Like it or not, the majority of our waking hours are spent on the job, and for most people that means at the office. Unfortunately, while it may be convenient, the office environment is designed for efficiency. One downside of this is that most work tasks require little movement to do. 

As a result, it’s easy to fall into a trap of working, communicating, eating and doing just about everything else from the comforts of your desk, while sitting. Physical therapists can help you learn ways to fight back against this lack of movement with a work-based exercise program. 

Why should you exercise at work?

Exercising at work is something you should seriously consider. Over time, being seated for most of the day can lead to a number of negative effects. Some of these effects include: 

In essence, the desk jobs that so many Americans do day in, day out could be one of the greatest risks to their health because they involve so little physical activity.

How can you exercise while at work?

If you’re concerned, the choice is in your hands: Don’t be defenseless against the dangers of a desk job. Exercise is simply the act of keeping your body busy using your muscles and bones, and this means it can be done anywhere, even while you’re at work.

Working out at work can not only help you increase your flexibility and strength, but can also improve your concentration and make you a more productive worker. Here are some tips you can use at your desk and beyond to squeeze in some stretching, strengthening and aerobic exercises and keep active throughout the day:

Always keep good posture while sitting, with feet flat on the floor, knees bent at a 90-degree angle, back straight and eyes level with the screen.

Stretch your entire body out, starting with the neck and working down to the shoulders, wrists and ankles at the start of and throughout the day.

Find a vacant room and do some jumping jacks, shadowboxing, running in place or lunges when you have a few free minutes to spare.

If you can balance properly, consider trading your desk chair for a firmly inflated fitness ball, which will help improve balance and core strength.

Store small fitness gear like resistance bands or small hand weights in your desk and bust out a few curls or other exercises when free.

Take the stairs (two at a time) over the elevator, park in the farthest spot in the parking lot, get up as much as possible throughout the day and communicate with co-workers in person rather than through email/phone.

If possible, bike to work instead of driving or taking public transportation.

Arrow Physical Therapy & Rehabilitation can help you develop an at-work exercise routine

Keep in mind that any amount of exercise helps, and the health benefits are cumulative. These are just a few of the many ways you can work out at work, and at Arrow Physical Therapy & Rehabilitation, we can provide you with more information on this topic during a free screening. Our therapy specialists can even help you develop an at-work exercise plan that fits your needs.

Contact our team today for more information about our physical therapy services or to schedule your free screening. 

Categories: Exercise


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