More and more people have a sedentary job and are at a desk all day, but there have been a growing number of studies in recent years showing how detrimental this can be . You may not even think about it much because of how common it is, but leading such a lifestyle can be very detrimental to your health, including an increased risk of heart-related problems . There are different tips for eating and physical exercise if you have a sedentary job that will surely help you improve your lifestyle.
Advice on diet and physical exercise if you have a sedentary job
Your job may force you to lead a sedentary lifestyle, but despite the terrifying negative effects it can have, you can be healthier and have a healthier lifestyle in general. It takes some strategic planning and dedication, but with these diet and exercise tips, you can help make it easier if you have a sedentary job.
1. Watch what you are eating and drinking
First of all, one of the best things you can do for your health and well-being, especially if you have a sedentary job, is to change your diet . Make small changes, like bringing lunch instead of shopping, and swap things like soda or sugary coffee drinks for something like green tea or plain water .
Make a conscious decision not only to eat right, but also to keep track of what you eat . Watch your calories each day to make sure you’re not eating more than you can burn off in a day. This is important even if you’re not trying to lose weight, but just want to maintain your current weight .
2. Drink at least 2.5 liters of water a day
It is recommended that adults drink at least 2.5 liters on average , every day. Drinking water during the workday can combat fatigue , prevent dehydration headaches, and may prevent you from snacking when you’re not hungry.
3. Weekly aerobic exercise
Adults ages 18 to 64 should get at least two hours and 30 minutes of moderate-intensity aerobic activity or at least one hour and 15 minutes of vigorous-intensity aerobic activity each week, plus strength training twice a week, targeting each major muscle group.
Those who want additional health benefits should aim to get more cardiovascular exercise, doing five hours of moderate-intensity aerobic activity , two hours and 30 minutes of vigorous-intensity aerobic activity, or a combination of both each week .
4. Eat protein snacks
When you feel the need to snack on something, combine your fruit with a protein . That’s because protein takes longer to digest than carbs and sugar, so you won’t feel the blood sugar spike and feel less hungry . Peanut butter, nuts, seeds, or even a hard-boiled egg can help when you have a craving .
5. Record your steps
Using a step or activity tracker can help you get a realistic view of how much you move each day . Taking at least 10,000 steps a day is recommended, and even if you can’t move every hour, you can try to take as many steps as you can when you get the chance. For example, park further away from your work door, or walk around the office every hour or every few hours . You’ll be surprised how much it will add up and help you lead a healthier lifestyle at work.
6. Stand up from time to time
It has been shown that only nine extra calories can be burned per hour standing at work, compared to sitting. But before you get put off by that minuscule calorie burn, know that standing up improves your blood sugar levels , which is also good for weight loss and health management.
7. Exercises you can do every day
Some of the exercises you can do every day to meet your weekly activity goal include : brisk walking, biking, jogging, or running.
These exercises may seem overwhelming to a beginner, but they are equivalent to a minimum of 30 minutes of moderate-intensity aerobic activity or 15 minutes of vigorous-intensity aerobic activity. Doing it five days a week plus two days of strength training will ensure a considerable improvement in your health.
8. Try to take breaks in your work day
To reduce your risk of health problems like cancer, diabetes, and heart disease, plan short activity breaks into your work day. A minimum of 10 minutes of moderate to vigorous intensity aerobic exercise is enough to get your heart pumping and burn calories.
You should aim to take at least three 10-minute walk breaks throughout the day. Have a healthy lunch at your desk, then go for a brisk walk. Instead of using the phone or email to talk to your co-workers, walk to their desks .
9. Exercise in the morning
Even if you start work at 8 or 9 in the morning, work out early . It will put you in a better mood, and you will have energy for everything else you need to do in the day. Doing the exercises that we recommend at home or on the way to work is a great option .
You’ll also need to rest after a workout anyway, this so your muscles can recover and rebuild . So sitting at your desk will be your period of rest and recovery.
10. Stretch your body while sitting
If you’re sitting all day, there are a few things you should do to get your body moving from time to time in the chair.
- Stretching the tendons of the back and the buttocks.
- Lower back extensions: These are incredibly helpful when you’re sitting all the time. You should twist from the waist, keep your back neutral, and squeeze your glutes at the top for full extension. Strengthening those muscles is really helpful.
- Sit down and pull your chest up towards the ceiling. Actively contract your abdominal muscles so they don’t atrophy.
11. Don’t use vending machines
Instead of using the excuse that you were hungry, but had nothing but the vending machine, prepare earlier . Plan your snacks, and opt for healthy and fresh options . The vending machine is full of junk food and empty calories that will in no way contribute positively to your health.
12. Take the stairs
If stairs are an option, use them. Sure the elevator may be faster or more convenient, but if you choose physical activity, you’re choosing to burn a few extra calories throughout the day.
13. Stay away from sugar, alcohol and fats
The biggest things to stay away from if you’re sedentary are sugars, alcohol, and high-fat foods. It is important to have a super balanced diet.
14. Sleep as much as you can
Nutrition and exercise are two of the most important elements in staying healthy. The third is sleep . Turn off or put away your phone at least an hour before you want to go to sleep. This will help you relax . Also try dimming the lights at home, taking a hot bath or shower.
15. Forget sugary drinks
If there’s one dietary tip we can give you if you have a sedentary job , it’s to ditch soda, sweet tea, and energy drinks. Learn to love sparkling water, pure coffee or simply purified water. The calorie reduction is significant .
References
- Anas, B. (2016, November 17). 7 Ways to Lose Weight Even When You Sit at a Desk All Day. Retrieved June 17, 2020, from https://www.womenshealthmag.com/weight-loss/a19923167/weight-loss-desk-job/
- DeSimone, D. (nd). How Much Should I Exercise With a Sedentary Job? Retrieved June 17, 2020, from https://www.livestrong.com/article/517082-how-much-should-i-exercise-with-a-sedentary-job/
