So it’s good to know what you can do for that. Here are some creative ways to incorporate more activity into your work, whether you work from home or in the office.
The importance of moving your body at work
It is estimated that sedentary jobs, which are primarily desk jobs, have increased by 83% since 1950. This means that people are exercising less.
Worse still, sitting longer can lead to health problems, even if you’re doing sports outside the office.
There is a term called non-exercise activity therm genesis (NEAT). This refers to the amount of heat (energy) that is unconsciously consumed by activities in daily life, not by exercise that is done consciously, mainly in sports.
Household chores such as cleaning and vacuuming
- daily walking
- bicycle commute
- going up and down stairs
- walking around
As you can see NEAT blends well with a wide variety of everyday activities. You can easily scale it up or down depending on your daily physical activity.
For example, for commuting, you can choose to drive or bike. While driving a car is fairly low-intensity, biking is a great way to challenge your heart. Both are means of getting from point A to point B, but they have very different health effects.
Finding ways to maximize your activity and movement at work will increase your chances of reaching your fitness and weight goals. In addition, you can expect benefits from improved alertness, focus, energy, mood and appetite.
Here are some creative ways to incorporate NEAT into your workday.
Work out with Technique 5 minute break
Technique is a great way to increase your productivity and prevent procrastination. Work is done for 25 minutes focused, with a 5-minute break between each task, and a longer break several times a day to improve concentration.
Doing some activity during that five-minute break will naturally increase your NEAT, making it easier to incorporate activity into your workday. Combine this productivity technique with exercise and you’ll get double the benefits.
It can be anything from getting up and walking around, to doing a quick yoga session next to your desk. As long as it’s moving, you can do whatever you want.
If you need something to remind you when it’s time to take a break, there are some very useful apps. You can also set a timer on your Smartphone to ring every 25 minutes.
Reply to emails on your Smartphone. Do while moving
If you use the email app on your Smartphone, you can send and reply to emails even when you are away from home. Now you can get work done even when you’re away from your desk.
Whether you’re using Outlook, Gmail, or whatever host you normally use, log into your work email account from your phone and get going.
Set aside time to respond to emails at the beginning of the day so that you can focus on that alone. Not only does this make sense for your efficiency and health, but it works even if you’re into the habit of multitasking.
Take a walk in and out of the office, or do sit-ups while holding your phone. It may take some getting used to, but it’s definitely worth a try if you want to increase your activity volume.
Exercise during your lunch break
Depending on how long your break is, exercising during your lunch break is an easy way to stay active at work. Plus, it helps you avoid working during breaks and develop healthy habits.
- It’s best to exercise before eating, but make sure you have enough time to eat.
- If you have an hour break, you can jog or walk for 20 minutes, or do some gym-style workouts.
There are also great apps for on-demand and live fitness classes that you can take advantage of.
But don’t forget to cool down and have lunch after your workout. Achieving your exercise goals is meaningless if you don’t feed your body properly. And you need those nutrients to keep working optimally.
Take a walk for small meetings
Small meetings and one-on-one interactions don’t have to be confined to a room or computer. Ask your co-workers or boss if you can walk or move around during the meeting.
Of course, depending on your team’s preferences, your colleagues may also want to increase their activity. It’s also a good excuse to go outside and get some sun when the weather is nice. If the weather is bad, you can still walk indoors or use the gym.
In addition, if you need to keep a record of what you talked about, you can use the voice transcription app Otter (English support)* to turn the conversation into text-based notes at any time.
Work out at your desk with exercise equipment
On days when you are pressed for deadlines and you absolutely need to work at a desk, it is a good idea to choose exercise equipment for desk work. Every movement of your body leads to your activity goal, even if you’re sitting. Should not be taken lightly.
A small exercise bike is also a good idea. Put only the pedal part of the bicycle under the desk. There are also activities that can be integrated with office work, such as a mini stepper.
On the other hand, if you don’t want to spend money on exercising at your desk, there are tutorial apps for various exercises you can do at your desk. Great suggestions, step by step.
Stretch your back as if you were hanging from the top of your head with a string.
Stretch your spine. When you’re stooped, your stomach muscles will shrink. Imagine that you are hanging from the ceiling with a thread on your head. You will find that your back muscles naturally grow and your abdominal muscles grow. Take another breath and let your belly in. Don’t let your stomach sag too much as you exhale.
Keep your posture without putting your back on the backrest
If you put your back against the backrest, the sitting bones, which are vertical, will tilt backwards, and your abdominal muscles will loosen. Make a conscious effort to sit and work without your back against the backrest.
If you find it difficult to maintain the correct posture for a long time, the cushion will support correct sitting. Maintain good posture with office chair cushions. It also relieves stiff shoulders and back pain.
Exercises to relieve lack of exercise
If you train the deep part of the trunk with the correct sitting, approach other muscles to eliminate the lack of exercise. Only at home can you take bold poses that you can’t do at the office. In particular, we will guide you through simple exercises that you can do while sitting.
Lean your upper body forward while sitting, and when you feel a load on your thighs, lift your buttocks off the chair. Hold for 5 seconds, and then slowly stand up.
When you stand up completely, stretch your hands forward and do the same movement as ② in reverse, then slowly sit down on a chair. Repeat this.
There are local muscles in the muscle types, and there are muscle groups that include local muscles around the abdomen. However, it seems that it is quite a hurdle to be conscious of these muscles one by one.
But you don’t have to think big. The reason you sit down so quickly, the difficulty of climbing stairs, and the fact that you easily become sluggish in the office are all because your core muscles aren’t working properly. If so, do the opposite.
For example, when doing desk work, keep your upper body straight without relaxing your stomach. This alone is a great body weight workout. It should be a lesson in how to use local muscles and trunk muscles that modern people have forgotten.
At first, you may feel a little uncomfortable or uncomfortable. But instead of holding your breath and correcting your posture, when you realize you’re hunched over, lift your upper body a little and stretch your back. That level of consciousness is enough.
The biggest advantage of while training is that you can do it whenever and wherever you want. However, if you repeat doing it for a moment and then stop immediately, the expected effect will be thin, and it’s a bit of a waste of motivation. So let’s set a time rule.
Once you start, I want you to continue for at least 30 seconds, or even better, about 1 minute. If it’s on the train, I’d like to do my best for one station.
One of the biggest benefits of core training is improving your posture, restoring the natural S-curve of your spine. Therefore, it is necessary not only to be conscious of the target muscles of muscle training, but also to always keep the correct posture and move. Otherwise, it’s just a wrong workout.
The correct posture is the image that the top of the head is pulled by a string. It is even better if the left and right shoulder blades are addicted and brought to the center.