Internet marketers, web designers, programmers and mostly anyone tied to their computer at a desk all day are taking up a very dangerous job; leaving your body sedentary for 8 hours and more is causing many of serious health problems.
According to the Harvard Business Review, “extended sitting slows the body’s metabolism affecting things like (good cholesterol) HDL levels in our bodies. Research shows that this lack of physical activity is directly tied to 6% of the impact for heart diseases, 7% for type 2 diabetes, and 10% for breast cancer, or colon cancer.”
So what can you do besides quitting your job and becoming a sherpa on Mount Everest? Well, we here at Boomtown have seen the mainstreaming of the standing desk, and even the exercise desk chair. We’ve come up with a few other creative to stay healthy and happy while still bringing home the bacon. The key is combing work with movement!
YOU’RE GETTING FAT WHILE BROWSING THE INTERNET
Here are the basics for staying healthy at work, beginner’s notes.
- Drink water. You know you should be doing this. Grab a jug and keep refilling it. BONUS: Trips to the bathroom give you a moment to think over that typo-ridden email you were about to send!
- Ditch the Red Bull and Snickers for almonds or fruit. The client may need that design done by COB, but healthier sugars will help you last longer.
- Meditate. Or for those that are scared of that word: breathe. Studies show that daily meditation significantly reduces cortisol, the stress hormone, in our blood.
- Commute to work in a different way. Try walking or biking if you can.
STAY HAPPY WHILE DEALING WITH CLIENT EMAILS
Stretches, workouts and teams while in the office.
- Listen to peppy music (with headphones) to stay positive
- Release some stress by doing lunges on your way to the bathroom or meeting
- Find an empty conference room or office and do some triceps dips on a chair, pushups (keep your hands together to work the triceps, apart to work the chest) or some simple floor stretches.
- Try desk pushups while reading some emails. Stand up, put your hands on your desk, walk backward, then do push-ups against the desk about 15 times.
- Take a break and go walk outside or make your next call while working outside. This gives you a chance to breathe, think and workout and you will feel refreshed when you return to your desk
- Do some dips right in your chair while on a conference call by placing both hands on your chair arms and slowly lift and lower yourself off the chair. Hold for a few seconds in the air and do 15 times.
- Download a pedometer app like this one by IBX and try and get as many steps in during the day as you can!
- There’s probably a bathroom on another floor; go to the farthest one you can and DO NOT take the elevator.
MAKE SOCIAL MEDIA MORE SOCIAL
- Instead of meetings at your desk or in the conference room, meet and go over ideas while walking outside or around the building. It will get your heart pumping change the scenery and maybe even help some new creative ideas to flow!
- Instead of sending that email to your coworker, go walk over to their desk!
- Ask your boss if you can organize a team building day or lunch break that involves physical activity, or organize an after-work sports league.
- Use your lunch wisely and leave your desk for awhile for a quick walk around.
- Anytime you are on the phone, try to stand up and stretch or walk and talk if you can. Get a bluetooth headset!
CHECK OUT THESE LINKS
- Check out Commuter Choice to find bike paths and walkways near you and consider riding or walking to work.
- The Washington University School of Medicine in St. Louis came up with the At Your Desk Exercise Manager desktop application that gives you daily reminders for simple desk exercises you can do. Download here.