Follow These Steps If You Have A Sedentary Job

Do you have a sedentary occupation? The major problem with sedentary people is that, as the name suggests, they spend a lot of time sitting. That alone is a health risk in many different areas, whether or not you exercise regularly outside of work. If this is the case for you, we advise you to follow these steps to reduce your risks.

How does a sedentary job affect your health?

In the current labor market, more and more people do office work and spend many hours in front of the computer. Researchers have been studying the effects of this inactivity on people’s health for years.

Some consequences are very obvious, and we’ve known that for a long time:

• back and neck complaints
• muscle tension in the back
• muscle contractions

However, other consequences were not so clear until recently. This is probably because its long-term consequences happen.

We know that sitting too much is associated with an increased risk of some diseases. These include:

• obesity
• type 2 diabetes
• certain types of cancer
• heart and vascular disease
• a higher resistance to insulin
• lipid changes

Steps for a healthier working day

The authorities are so concerned about this reality that they have even published a special guide in the UK. This guide contains recommendations for people in sedentary jobs.

Some of the steps they recommend include the following:

• Spend at least two hours of your workday standing. If possible, you should increase this to a total of four hours.
• Employees occasionally need to get up from their desks and go for a short walk.
• Companies must provide desks that you can use while sitting or standing. That way you can change position and achieve two hours or more standing per day. This type of desk has been used for a while in Scandinavian countries.
• Take the stairs instead of the elevator if possible.
• Do stretches and twists to loosen your joints, as well as to prevent discomfort and future injury.

What else can you do during the day?

As we’ve mentioned, the negative effects of having a sedentary job are not resolved with exercise before or after work. However, many people also lead a sedentary lifestyle outside of their jobs. Today, lack of exercise is a dangerous reality, even in our spare time.

The key is to move during your workday and beyond. With a few small daily steps you can make your day more active:

• Walk as much as possible, even if it is to go to work and back home. If the distance is too great, you can try using public transport instead of the car.
• If you’re not walking to work, you can increase the distance you walk by getting out early or parking a little further away from your destination.

• It is crucial to find time to move. This can be at home, in a gym or outside. Even short fifteen-minute sessions can be helpful.
• When at home or in your spare time, try not to spend too much time sitting or moving.

Adjust your diet to your activity

Nutrition and exercise are two of the pillars of your health. If you can’t change your exercise much during the workday, you need to put more emphasis on your diet to compensate. However, the main goal should be to reduce your sedentary lifestyle.

You need to eat right and adjust your diet according to how much exercise you do on a daily basis. We’re not talking about “dieting” in the sense of limiting your calorie intake. However, your energy needs are different in a sedentary job than in a more active job.

The eating habits you should adopt are:

• Base your daily diet on fresh produce, especially fruits and vegetables. These are light and at the same time make you chew more, making you feel fuller.
• Your muscles still need protein, even when you’re not exercising. You should not omit these from your lunch or dinner. Make sure to add good protein such as:
  • Eggs
  • lean meat
  • fish
  • tofu
• Adjust your carbohydrates to your level of physical activity.

• Opt for fruit and natural yogurt for dessert and eat snacks between meals.
• Drink mostly water, avoid energy drinks, sugary drinks and fruit juices.

Small steps are important if you have a sedentary profession

To enjoy good health, exercise is just as important as diet, rest and emotional well-being. You may not be able to change the nature of your job, but you can make some small changes that minimize the negative effects of a sedentary job.