How to Improve Your Health as a Sedentary Professional

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If you are reading this, it means that you are wondering how you can do better for your own well being and accomplish professional goals. The body of an office worker, such as yours, is not used to the rigors of physical labor throughout the day. However, it is possible to stay healthy in your environment if you don’t avoid some sacrifices.

The sedentary lifestyle of many professionals is a matter of concern to health experts. But even if we sit all day, working on our computers and phones, we can still make changes that improve our health. Need help getting started? Check out these suggestions below:

RELATED: Beat Your Seat: Tips for Surviving a Sedentary Workplace

feed yourself

One of the most important things you can do to your health is to make sure you eat regular meals and nourish yourself, but it’s easy to say, because many people eat in front of their computers and do other activities while eating. . Here are a few suggestions:

  • Avoid eating junk food during work.

  • Eat a balanced meal with protein and complex carbohydrates such as omelets or soup and whole grain bread to stay energized throughout the day.

walk around the office

  • Get up and walk for at least five minutes every hour.

  • Take the stairs instead of using the elevator, or if they are available, use a stair climbing machine during lunch breaks (try not to fall down).

  • Take a water bottle in which you have to stand up to fill the water. This will give you more opportunities to drink more water throughout the day and encourage walking, too, because it’s no less convenient than being able to fill your coffee mug without getting up from your desk!

adjust your workspace

Ask an ergonomics professional to evaluate your workspace. Just know that adjusting your workspace is an important first step in improving your health. There are many ways to do this, but here are some of the most common:

  • Adjust chair height and chair back: If you are sitting at a desk, try adjusting the height of the chair so that it supports the natural curve of your lower back. When you are sitting upright in the chair, your feet should be flat on the floor with your knees bent at 90 degrees. You may also want to look into ergonomic chairs, which can help align your spine while relaxing during or after work.

  • Adjust computer monitor: When using a computer screen for long periods of time (more than two hours), adjust its height so that it points slightly down toward eye level when standing upright – not looking too high or too low. It’s also important to rotate the screen vertically once every hour, if possible; It helps to reduce eye strain by moving from left to right as well as from top to bottom as well as focusing on one spot continuously, which worsens over time due to muscle fatigue due to overuse. can contribute to the currency.

  • Adjust desk: Try to accommodate items like drawers within reachable distance for easy access during breaks throughout the shift, as being able to move around often helps prevent stiffness throughout the day, with no movement between breaks. sitting while doing similar tasks over and over again (for example, writing emails).

practice deep breathing

Breathing is a natural process that keeps us alive and functioning, but many people do not breathe properly due to stress, anxiety or bad habits like smoking or chewing tobacco. If you don’t focus on it all the time, it’s also easy to forget how to breathe properly!

To start breathing exercises:

  • Inhale through your nose for a count of five seconds.

  • Pause for a count of two seconds.

  • Exhale through your mouth for a count of eight seconds.

RELATED: 5 Easy Ways to Exercise at the Office

meditation practice

Meditation is a great way to relax and relieve stress, improve your mental health, improve your physical health and relationships, and even improve your work. Here are some tips for meditating effectively:

  • Find a comfortable position to sit in to take a quick meditative break. You can sit in an upright chair with both feet on the floor or sit on a cross-legged cushion on the floor. Either way, make sure you’re comfortable enough to focus without adjusting yourself during the entire duration of the meditation.

  • Note what you are thinking during each session of mediation — you may have thoughts about work or other tasks that you need to complete later in the day; Just let these pass without judging them as good or bad. You’ll probably find that after several sessions of meditation (it’s best if it’s done daily), these thoughts no longer bother you, because they no longer hold as much importance in your life.

  • Take regular breaks in the day.

There are many ways to take a break during the day to get away from your desk. You can walk to the bathroom, or you can go to the kitchen, or you can walk to the printer. You can also take a short break to have coffee or water at your office coffee machine or water fountain. Even better, get some sunshine and vitamin D by getting some fresh air while walking around the block. If you’re able, check out a treadmill desk, or head to a wellness center for a quick treadmill break.

Use a reminder alarm to encourage stretching every hour or two

  • Use the reminder alarm on your smart device to encourage you to stretch every hour or two.

  • When the alarm goes off, stop whatever you’re doing and stretch. You can choose a different vibe each time.

  • Pay attention to the pain as it builds up during stretching. If the pain becomes severe, stop stretching immediately! Pain is a warning sign that something is wrong, so if you experience pain while exercising, take it seriously. Pain can be a symptom of an underlying condition or even a serious problem that requires medical attention. This is especially true if the pain gets worse over time or interferes with your daily life.

RELATED: 6 Benefits of Unwinding Yourself from Your Desk to Take a Break Outside

a sedentary lifestyle It can be harmful to your health, but small changes can make a big difference. Sitting for too long can lead to weight gain, back pain and tingling, and it can also damage circulation, stress levels, and muscle tone. experts It is also suspected that sitting for too long may increase the risk of cancer, heart disease, diabetes and other conditions.

If you’re a sedentary professional, avoiding the physical effects of a sedentary lifestyle isn’t as difficult as you might think. The key is to start small and build up to your regular overtime until it becomes second nature. If you want to be more active, start by taking a short walk around your office or throughout the day. You can also try to get up from your desk at least once an hour and do some stretches or deep breathing exercises to improve circulation and relieve stress. If you have a team in your workplace that supports the culture and addresses health challenges, register and join. Taking a few hours out of your busy schedule to exercise every day can seem like a hassle. However, if you are committed to your health, it is necessary to make some changes.