Finding time to be active during your work week
Landing your dream job is one of the best feelings, you worked hard for it. But working a 9-5 (I mean 7-7...) doesn't do wonders to your physique. It's easy to fall into the habit of being stagnant at your desk, resulting in weight gain, posture issues, back problems and sometimes even more serious health issues.
Be Aware Of Your Physical State
How much are moving throughout the day? Are you sitting up straight? Does your lower back ache? Have you taken more than 1,000 steps?
Working a demanding job is hard on your stress level and it's easy to notice that, but how often do you notice how much your moving? Being aware of your body is the best way to ensure you're being physically active throughout the day. Whether you need to set a calendar reminder or wear a FitBit, do something to remind yourself to get moving.
The Dangers of Being Stagnant
Of course you want to stay in shape and feel good throughout the day and that's more than enough reason to get up and move every hour. But there are also very real and very scary repercussions to staying seated at your desk all day.
Lymphatic Stagnation happens when your lymphatic system isn't getting proper drainage due to your not moving enough. Symptoms of Lymphatic Stagnation include swelling of your fingers and toes, soreness and stiffness, tired feeling which over time can lead to more serious health issues.
Atherosclerosis is also the most common cause of cardiovascular disease and is commonly caused by inactivity and obesity in which a buildup of fatty plaques in your arteries thickens and stiffens inhibiting blood flow through your arteries to your organs and tissues.
Diabetes risk is greatly increased when a person is overweight and/or inactive because the more fatty tissue you have, the more resistant your cells become to insulin. The more active you are, the more your body uses up glucose as energy and makes your cells more sensitive to insulin.
High Blood Pressure is more common among inactive people due to having higher heart rates. The higher your heart rate, the harder your heart must work with each contraction and the stronger the force on your arteries.
Depression and Anxiety can develop from prolonged inactivity because movement greatly impacts your cardiovascular, metabolic and mental health. Change of scenery, movement of the body, producing endorphins, are all things that can help prevent a depressed or anxious state due to inactivity.*
Easy Ways To Get Moving
Being physically fit is more vital to your job than you realize. Find time to take care of yourself.
Most companies these days are aware of the importance of physical health and are willing to allow time for their employees to stay active. Whether your office building has a gym or you can go for a walk around the block, there are many ways to get moving.
Find a YouTube workout you can do right in your office
Set a step goal on your AppleWatch or FitBit
Take the stairs to a bathroom on a different floor
Try chair yoga
Schedule a lunchtime workout with your co-workers
OK, So Here's The Thing
There are days when you won't have a single second to get physically active at work because... you have to work. That's OK. the important thing is to be more aware of your body needs throughout the day. How often have you gone almost an entire day without drinking water? Then you realize you haven't and you need it immediately. Tomorrow at work make a conscious effort to stay in tune with your body throughout the day. Is your back getting a little stiff? Get up and stretch. Your legs feeling tingly? Get up and take a walk around your office and say hi to some people. You don't need to go to SoulCycle 5 days a week during your lunch hour and be outside walking so much that your emails are piling up, you just need to get your blood flowing so your body can function properly. This way you'll do your best at work and you won't be cranky, sore and tired the second you get home.
*The medical information in this post is from Mayo Clinic. I am not a doctor, please consult your PCP before making any major lifestyle changes that can effect your health.