Many of my clients work in an office space, and their default position is sitting at a desk in front of a computer. This can lead to lower back pain, leg cramps, and just plain anxiety to get up and move! The great news, is that although it can sometimes feel like we are glued to our chairs, there are ways to incorporate movement into your day without sacrificing your work load. Maybe there are ways that you know about, but simply need a reminder of each day. One technique to keep yourself aware, is to set dates on your calendar. That way you’ll get an alarm that says, 2pm- “Stretch!” You could also try placing a sticky note in front of you, “Drink Water!” or “Get up and do a lap around the office!”
Here are some ideas to get your thoughts spinning and your legs whirling:
6 healthy habits to build your core and get active at the office!
- Skip the chair, sit on a fitness ball!
Fitness balls take sitting to a whole new level. You have to stabilize yourself so you don’t fall over and also since there is no back for you to lean on, it forces you to work on posture while strengthening your back and core.
- Don’t wait for the elevator, take the stairs!
Although the elevator is convenient like most things we crave, sometimes it takes longer than it would if you took the stairs! Don’t wait another minute for the elevator when you can squeeze in some exercise by using the stairs.
- Hand deliver documents instead of emailing.
Instead of sending documents through the computer, get up and hand deliver it. This is a great idea for someone that sends tons of documents around the office. Imagine how many steps you would take throughout the day!
- Break out that Bluetooth and walk around while on calls.
Throughout the work day, if you add up all the minutes you were on the phone, you could probably do a short workout in that time. Walk around while you’re on business calls and kill two birds with one stone.
- Bring healthy snacks to get you out of that 3pm slump.
Pack a lunchbox the night before with all your favorite healthy snacks so you don’t get tempted by the vending machine. You will save a lot of empty calories and will be on your way to defeat that afternoon slump!
- Take the scenic route!
If you walk to work in the morning, take the long way! You will sneak in some cardio without even knowing it.