Staying Fit with an Office Job
Do you have an office job? Then it is almost inevitable that you spend most of the day sitting. During a working day, you unknowingly sit at your desk for more than 8 hours straight. Neck and back pain are therefore the most common complaints among office workers. Research shows that sitting for more than 4 hours without interruption is already detrimental. The World Health Organization (WHO) recommends sitting for a maximum of 30 minutes to an hour without interruption. Below you will find useful tips to make your office job healthier and more active.
1. Get a gym ball
Replace your office chair with a fitness ball. This way you don't stay in the same position all the time. The biggest advantage of the gym ball is that your body constantly has to correct itself to stay in balance, which trains the core muscles. The ball has no backrest, which can be tiring at first. Therefore, start with 30 minutes and choose a ball that suits your height:
- Body height up to 155 cm: diameter 45 cm
- 155-165 cm: diameter 55 cm
- 166-178 cm: diameter 65 cm
- 179-190 cm: diameter 75 cm
- From 190 cm: diameter 85 cm
2. Use an under-desk bike
Can't sit without a backrest? Then place an under-desk bike under your desk. Cycling for half an hour a few times a day is already sufficient. This stimulates blood circulation, improves concentration, and reduces stress.
3. Stretch your legs
During your workday, look for opportunities to move more often. For example, get a drink more often or walk to your colleague if you want to ask something, instead of calling or emailing. Take the stairs instead of the elevator. Consider a sit-stand desk so you can also work standing. Build this up gradually and plan fixed moments to stand.
4. Cycle or walk to work
Is your work easily accessible by car and bicycle? Leave the car at home sometimes and take the bike. If you work less than a 20-minute walk away, leave the bike aside too and go on foot.
5. Get some fresh air
Use your break to take a walk outside with colleagues instead of sitting at the lunch table. Exercise combined with fresh air improves blood circulation and has a positive effect on your concentration and reaction time. Also try to hold meetings outside while walking, if possible.
6. Wear a sports watch
Do you need extra motivation? Then wear a sports watch with a pedometer. For example, set a goal to reach 10,000 steps daily. This will encourage you to get out of your chair more often. Does your watch indicate that you are sitting still for too long? Then take a short walk. Not enough steps taken after work? Take an extra evening walk.
7. Exercise at home
After a long workday, you might not feel like going to the gym. Exercising at home saves time and you can start immediately. Look online or in our blogs for inspiration for fun home workouts.
8. Prepare your food
Do you work in a place with an unhealthy canteen or do you quickly grab a ready-made sandwich? Avoid that by preparing your food in advance. This way you are less likely to take unhealthy snacks. Also, plan fixed eating times to prevent snacking.
Fun fact: healthy employees are 12% more productive. So your employer will understand if you occasionally stretch your legs!
