Arrow Physical Therapy & Rehabilitation reminds patients: just because you’re at work doesn’t mean you can’t also work out
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 five days a week 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 and requires little movement to get a lot done. 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.
Over time, being seated for most of the day can lead to a number of negative effects like neck and back pain, headaches, listlessness, weight gain and general loss of muscle tone. In essence, the desk jobs that so many Americans work day-in day-out could be one of the greatest risks for our health because of so little physical activity.
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 in the office.
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 protective 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 furthest spot in the parking lot, get up as much as possible throughout the day and communicate with coworkers in person rather than through e-mail/phone
- If possible, bike to work instead of driving or taking public transportation
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. Call 732-494-0895 to learn more or to schedule an appointment at any of our four locations in Woodbridge, Union, Somerville or Edison, NJ.