Fitness Tips for a Desk Job

College students

In pursuit of a healthier and happier life, we’ve invested some time in improving our work day. Sitting at a desk from 9-5, Monday through Friday, can do a number on your neck, shoulders, lumbar, and posture in general. Sitting prevents you from burning calories all day long and has been linked to obesity and high cholesterol. No, we’re not recommending you quit your day job. Instead, try some of these tips and tricks for a healthier work day.


The first thing we suggest is a standing desk, we go more in depth in our last blog post, but standing helps increase blood flow and energy level, and even helps combat weight gain. The improved blood flow feeding your muscles will give you more energy and in turn, could result in a more productive day.


Now that you’re standing at your desk, why don’t we add in a few stretches? Stretching your legs and back every hour or so can prevent cramping and stiffness. This too, increases circulation to various parts of your body giving you the 2:00 pm boost you need without the caffeine. Need a friendly reminder to get moving or exercise ideas? Try the app, MOVE. You pick how frequently you need to move your body and it sends you a notification AND tells you what exercise to do and for how long. You just have to do the moving!


Meeting with a co-worker? Take a few laps around the company campus instead of just moving from one chair to another. Give your eyes a break from the computer, stretch your legs, catch some rays, and get the creative juices flowing with an easy 5 minute stroll. Feeling crazy? Take a few laps a few times a day.


Lots of it! Drinking water flushes out toxins in your body, boosts your immune system, improves skin complexion, promotes weight loss and relieves fatigue. You know what else it does? It makes you move your legs and walk to the bathroom! A total kill-two birds-with-one-stone situation.


If you’re working at a desk, that likely means that your focus is usually a consistent 20 inches from your face. As it turns out, sitting too close to the screen is bad for your eyes, just like Mom always insisted. Set a timer on your phone or computer. Every 20 minutes, take 20 seconds to look at something 20 or more feet away. This helps relieve your eyes from the constant strain of up-close viewing.

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