12 Ways To Stay Healthy While Sitting In Your Cubicle
For those of us who spend most of our work week sitting at a desk it can sometimes feel like a struggle to maintain a healthy lifestyle while hunched over the keyboard. Studies have deemed sitting as “the new smoking” – gross, right? Think about it. We sit in traffic on the way to and from work, all day while at the office, sit again to eat dinner and then curl up on the couch to Keep Up With The Kardashians. That’s A LOT of sitting! Spending all of this time on your backside drives up blood pressure and increases weight gain among other potential health issues. So, what to do? Start with baby steps, literally. Small changes throughout your day can have the power to make a big difference. Practice the below 11 tips consistently throughout the work week and you’ll be amazed at how much better your body feels. Who’s ready to make a change?
1. Wake Up Earlier
Get moving before the rest of the world takes the first sip of their coffee. Working out before you sit on your bum all day will rev up your metabolism and increase your natural energy.
2. Before Bedtime
Ok, if you just read the above tip and your thinking to yourself “no chance,” then promise yourself this – you will be active before you get home. On the way home from the office stop at the gym. TIP: pack your gym bag the night before.
3. Take The Stairs
Unless you work on the 25th floor begin to incorporate taking the stairs into your daily routine. Set goals for yourself. If by week three you want to be able to make it all the way to your office on the 8th floor – get to stepping! Remember this isn’t a race. If you need to take it slow, no problem! Any time away from the escalator + elevators gets you a gold star.
4. Set Alarm
Every hour on the hour you should partake in some form of physical movement. Whether you only have 5 minutes to get in a stretch or you have the flexibility to exchange your heels for sneakers and walk around the block – do what you’re able to. It will aid in breaking up your day and will also give your body + brain a quick break from slamming on the keyboard. TIP: set an alarm on your phone as a reminder
Loosen up sista! Give your body the present of giving it a little stretch since it’s being cooped up all day at your desk. Stretching tips via SELF magazine can be found on my Pinterest board. TIP: don’t worry about what your co-workers think while they watch you work out the cricks in your neck.
6. Walk and Talk
You know those weekly conference calls that leave you fighting to keep your eyes open? Instead of drooling at your desk use this as the perfect opportunity to walk and talk. Throw in your headset and walk around the block until the call is over. You are tying in business + personal health and if you ask me it’s impeccable multitasking and grounds for a raise ;)
7. Lunch time
Frankly speaking, no one needs an entire hour to eat lunch. Be wise with the time you’re given. Take 30 minutes to eat and then walk down the street to drop off our dry cleaning or make a weekly date with your coworkers to take 30 minutes to walk.
8. Pack A Lunch
Get real familiar with Tupperware because it’s about to be your lifeline. Packing a healthy lunch + snacks is hands down a game changer. Take the time on Sundays to meal prep for the week ahead or pack yourself a lunch the night before. Already having a meal will help with the temptation to join in on the burger delivery. Even though the salad may not taste as good as that side of fries that your cube mate is munching on your body will thank you for the sacrifice later.
Instead of emailing your coworker who resides down the hallway get your butt up and walk over to their desk to ask them whatever question you may have. I know, what a pain right?
10. No, Thank You
Offices are notorious for having all sorts of unhealthy snacks + treats. Be able to care enough about your health to say a simple, “no thank you” to the birthday cake being passed around the office. Contrary to what your stomach may tell you, you do in fact have the self-control to look at the bagels in the conference room straight in the face and say, “Nope. Not today!”
11. Water is your BFF
Staying hydrated is a crucial part of maintaining a healthy lifestyle. Invest in a reusable water bottle that you can keep at your desk and refill that bad boy throughout the day. Drinking water has endless benefits one being that it will help you shy away from snacking on empty calories.
12. Check Your Posture
Are you slouching? That achy feeling in your back / neck are screaming: YES. It's inevitable that our bodies tend to slide further down the chair after sitting for hours on end. Suggestions? Exchange your chair for an exercise ball or if possible invest in a standing desk. Take the time throughout the day to double check if your chest is up and shoulders are back.
How do you incorporate a healthy routine into your 9-5? Comment below!
Get back to work,