By Amy Kang
While a sedentary desk job poses health risks, you can still take care of your body. Performing small changes throughout your day, such as stretching and exercising, can help protect your health.
About 4 out of 5 jobs in the U.S. are primarily sedentary, according to Wellhub. From these numbers, chances are you sit a lot at your workplace. This inaction increases your chances of developing severe health problems like hypertension and heart problems.
Luckily, you can still take care of your body even if you work a desk job. Engaging in exercises and creating an ergonomically correct space can help improve workplace wellness.
What Happens to Your Body When You Work a Desk Job?
Desk jobs may look harmless. Here is what happens to you when you have a desk job:
Pain and Discomfort
Your desk job pain can result in you having a bad posture over time. As a result, you’ll experience a lot of strain on your muscles and joints, leading to issues such as:
- Neck pain
- Lower back pain
- Shoulder pain
- Carpal tunnel syndrome
The pain happens because your muscles are often locked in the same position for a long time. Over time, these muscles become overused, weak, and easily injured.
Negatively Impacts Your Fitness Goals
If you’ve been working out but stopped to focus on your desk job, your fitness may be affected. Here is what may happen after sitting all day:
- Poor circulation weakens your glute strength and core
- Tight hips can cause your running stride and squat depth to suffer
- Rounded shoulders may affect the efficiency of your bench press and pushups
Your office work routine is slowly sabotaging your fitness journey. Noticing these patterns early gives you time to correct them before you develop chronic injuries.
How to Stay Healthy While Working a Desk Job?
Small changes to your office work routine can make a big difference. Here are healthy work habits you should adopt:
Drink Water
As you’re busy working at your desk, drink water regularly. Dehydration puts you at risk of experiencing headaches, which can reduce productivity. Ensure to take about 9 to 13 cups of fluids, as per the Nutrition Source (depending on gender, body size, and activity level).
Try Some Desk Exercises
Physical activity can help you improve workplace wellness. Luckily, you don’t have to leave your desk to work out. Here are some desk exercises you can try out:
- Leg lifts
- Desk squats
- Neck stretches
- Seated marches
Desk exercises can help boost your flexibility. As a result, you won’t have to suffer the harmful effects of sitting for too long.
Plan Nutritious Meals
Eat nutritious meals during the day. They’ll help you stay focused and productive. Choose to eat balanced meals that contain fruits, vegetables, and whole grains.
Take Hourly Breaks
Your body isn’t meant to stay stationary for many hours. Set a timer that reminds you to take a quick break.
During your break, take a short walk, stretch, or do some jumping jacks. It gets your blood flowing. These micro-movements keep you healthy.
Take the Stairs
If you sit all day, skip the elevator and use the stairs when you can. It is an easy way to exercise and stay fit. Every step you take can help you burn some calories.
Schedule a Post-Work Workout
After a day focusing on your desk job, schedule a workout session. You can enroll at the gym or start jogging in the park.
If you prefer something more intimate, work out using a home exercise video. Your workouts should be consistent for proper effectiveness.
What Is Ergonomic Advice for Desk Job Workers?
An ergonomic office setup enhances your physical health. Since you’re comfortable and able to focus, you will notice a boost in your productivity. Here is how you can set up an ergonomic workstation:
Proper Chair Adjustments
When you correctly adjust your chair, you can reduce strain. As you set the chair height, ensure your feet can stay flat on the ground and your knees at a 90-degree angle. Also, your seat depth should be adjusted so that it can support your thighs without pressure.
Your ergonomic chair should also have good lumbar support. This support can help maintain the natural curve of your lower back, promoting good posture.
Monitor Height and Positioning
Place your monitor at eye level and about arm’s length away. This position helps you avoid eye fatigue and neck strain. Also, ensure you invest in adjustable keyboard trays and stands for proper ergonomic alignment.
This ergonomic office setup stops you from leaning forward and keeps your neck aligned. Proper placement of your desktop allows you to be comfortable.
Mouse Positioning
Place your mouse close, ensuring your elbows are at a 90-degree angle and wrists neutral. You can get a wrist rest for extra support.
Frequently Asked Questions
What Is the 20/8-2 Rule for Standing Desks?
To ensure a good balance, Alan Hedge, a professor of ergonomics, recommends the 20/8-2 rule. The rule recommends that for every half hour, you should sit for 20 minutes and stand for 8 minutes. Additionally, you have to walk around for about 2 minutes.
How Much Exercise for a Desk Job?
If you have a desk job, you’ll be content knowing that scientists have found the amount of exercise needed to help you stay fit. Getting about 30-40 minutes of moderate to vigorous exercise can help make up for sitting behind your desk job for ten hours.
A sedentary lifestyle can increase the risk of early death. Fortunately, you can reduce this risk by working out regularly.
How to Avoid Hunching at the Desk?
As you’re working at your desk, you need to avoid hunching. If you hunch, you may develop poor posture over time.
To check for hunching, stand with your back against a wall — your head should be no more than two finger-widths from the wall. You can raise your desk to ensure you’re sitting at a more neutral position.
Maintain Proper Health While at Your Desk Job
A desk job can negatively impact your health if you aren’t proactive. If you spend hours sitting, you have to develop strategies to keep your body healthy. From working out to investing in proper workstation ergonomics, you have to develop habits that keep you safe.
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