People + Process = Performance

Tips for Staying Active When Working At Your Computer All Day Long

Just because you’re stuck behind your computer all day long doesn’t mean you have to stay put and inactive.  In order to ward off the stress, muscles tightness and extra pounds that can come on with looking at your computer screen all day.  Too many hours spent sitting is not necessarily good for ones health.  Recent studies have shown that prolonged sitting can lead to increased risk for diabetes, obesity, cancer and cardiovascular disease.  There are simple ways to build in exercise and other healthy habits into your day.  Here are a few tips to stay active and healthy in the office:

Walk:  Walk as much as possible through the work day.  Take the steps instead of the elevator.  Park far away from your office door.  Take a walk during your breaks.

Move at your desk:  Simple exercises and movements can be done while sitting.  Examples include seated toe or heel raises, seated leg extension, seated hip flexion.  In standing, one can incorporate heel raises and wall push-ups (use your cubicle wall).  Don’t forget to take advantage of long phone calls by standing at your desk.  There’s no need to sit and listen—stand and listen.  Work on your balance—stand on one leg and see how long you can hold it.  Then, switch legs.   (Exception:  If you are multi-tasking and using your computer at the same time—then by all means keep sitting.  Bending over to use the computer is not advisable!)

Stretch:  Stretching is a great way to increase circulation and decrease fatigue in your muscles.  A few stretches throughout the day will leave your body feeling more relaxed and refreshed.  Try doing some stretches for your hands, forearms, shoulders, back, neck and legs.  WebMD and Mayo Clinic offer videos and pictures of stretches.

Smart Choices:  Beware of how much you munch and snack throughout the day.  The candy jar at your desk may be appreciated by your co-workers but it doesn’t do your and their waistline any good.  Bring in healthy snacks such as fruit and veggies.  Skip the regular soda and drink water instead.  If plain water doesn’t appeal to you try adding a slice or lemon or lime.  A little citrus perks up the flavor and enhances the taste.

Wash Those Hands!:  Don’t forget the best way to prevent illness to yourself and others is to frequently wash your hands.  Good hygiene is important for everyone in the office to practice.  In addition, cover your mouth and nose when coughing or sneezing.

Staying comfortable and well behind the desk all day long is possible.  By doing the above tips you’ll not only feel better at work but you’ll perform better as well.  Don’t forget good office ergonomics—how your desk fits you plays a large role in this as well.

References:

American Cancer Society (July 23, 2010). “More time spent sitting linked to higher risk of death; Risk found to be independent of physical activity level.” ScienceDaily. Retrieved December 15, 2010, <http://www.sciencedaily.com/releases/2010/07/100722102039.htm&gt;.

Hamilton MT, Hamilton DG, Zderic TW. “Role of low energy expenditure and sitting in obesity, metabolic syndrome, type 2 diabetes, and cardiovascular disease”. Diabetes 2007;56:2655–67

Husemann B, Von Mach CY, Borsotto D, Zepf KI, Scharnbacher J. 2009. Comparisons of musculoskeletal complaints and data entry between a sitting and a sit-stand workstation paradigm. Human Factors: The Journal of Human Factors and Ergonomics Society, Volume 51, Number 3, June 2009. pp. 310-320(11)

Katzmarzyk PT, Church TS, Craig CL, et al. “Sitting time and mortality from all causes, cardiovascular disease, and cancer”. Med Sci Sports Exerc.  2009;41:998–1005