How to Cope with a Sedentary Job

sitting around at your desk - the blog

You might be familiar with the phrase “sitting around at your desk all day” but for a lot of people, that’s their work life. You will be surprised to know that a large portion of jobs in the market happens to be sedentary jobs included both managerial and auxiliary job positions. For some, it could be anywhere between two to three hours of desk time while for some it’s a whopping five to six hours. While the work is relatively comfortable and light, all this sitting stationary and for long periods of time is not at all healthy. A lot of individuals who work sedentary jobs complain about back pain or report difficulty in movement when they get up from their seat after a long day of work. Because most of the work is reliant on technology, having to sit on our desks can’t be avoidable. However, what you can do about it is to incorporate certain changes to your lifestyle which would make coping with a sedentary job much easier. You can start by making your office space more active and here are a few steps on how you can achieve that.

  1. Use every opportunity to walk

When you’re buried in work, having to get up and make yourself a copy or going to the printer to pick up a task sounds like a chore. You will be more than compelled to seek the services of the hired help to fetch either of those for you, but in order to achieve a more healthier work dynamic, you need to opt out of that. Try to get up every now and then and use the opportunity for a brief walk. If your phone happens to ring, pick it up and walk around while you answer. On average, phone calls in an office can last up to 6 minutes which is a perfect amount of time to let your legs stretch.

  1. Devise breaks

This is extremely important. Whether you work on a computer or just paperwork, you need to take frequent breaks from work as to not strain your eyes so much. You can set an alarm that goes off every 30 minutes, urging you to take a 5-minute break. While on that break, take a quick stroll around your office space or do in-place jogs. If you can manage to do some jumping jacks or push-ups, that would keep you active and contribute to your health as well.

  1. Lunchtime Walks

Don’t eat at your desk. If you get your lunch ordered in, try to walk half the way to receive it. If you bring your lunch from home, walk outside to a nearby park or someplace clean to eat it. Walking after lunch will help your digestion as well not to mention keep you active and give you the break you need. Try to use your lunch break time more effectively and use at least half of it for a little exercise or a stroll.

  1. Work while standing

To reduce your sitting time, you can request a standing desk and choose to work there for a while. If the option suits you, you could make it a more permanent aspect of your workplace and always chose to do desk work while standing.

Following any of these steps will help you cope with a sedentary lifestyle but it will also inspire your colleagues to follow suit. A more active office environment is a sound and healthy office environment as well and you will experience a boost in productivity and morale.

4 thoughts on “How to Cope with a Sedentary Job

  1. Shariji says:

    I like the idea of the standing desk and I believe all office managers should think of that for their employees.

    • Tito Rabat says:

      There is a lot of controversy around it. Most office spaces were build without this type of infrastructure in mind and renew/refurbish for all would be very expensive. Perhaps a viable solution could be to offer each employee the possibility of an upgrade, (not all of them will be taking it), so that not to waste precious income.

    • Tito Rabat says:

      Absolutely. It is understood that in any cases most employers allow workers to take breaks from their desk to walk and “stretch”. So it would be on their interest to keep at the desk , (but standing)… that they can stretch but keep on with the good work 🙂

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