Stay Healthy While Behind the Desk

You can't break out the dumbbells or hop on a treadmill while working in a cubicle, and don't even think about doing lunges down the hallway- people will just assume you're nuts. So what can a busy office professional do to maintain good health without sacrificing productivity? Try implementing tiny adjustments to your daily work routine that together pay off in big ways.

Office work may seem safe but it can have a tremendous impact on your health over time. Some researchers believe that sitting for long periods of time puts your body into sleep mode, which has a negative effect on metabolic functions and can lead to weight gain over time. The American Cancer Society released a recent report that showed women who spend more than six hours a day sitting had a 37% higher risk of mortality compared to those who sat fewer than three hours a day. Men who sat more than six hours a day had an 18% higher chance of death. Don't become a statistic. Blending bits of physical activity into your work routine will also help keep your mind sharp as well as better conditioning your body. Follow these simple tips and help battle the extra bulge that comes with a desk job.

Break away from the desk

Find ways to maximize your time away the chair. Use printers that are farther away from your work station, forcing you to add a few more steps to your day. You can also try parking farther away from the door or using a Bluetooth earpiece or other wireless headset so you can walk around while on the phone. Be sure to get back on your feet every couple of hours for about 5-10 minutes. You can even set an alarm to remind you.

Light exercise

Keep exercise bands or light weights at your desk so you can fit in a quick workout during coffee or lunch breaks. You don't have to work up a sweat; even a little bit of activity will help boost your metabolism. Try toe raises, squats or arm dips while using your desk to stay balanced. Office workers can also focus on stretches or simple yoga moves that can be done while standing.

Ditch the desk chair

More office workers are investing in standing desks that scrap the chair entirely. Standing encourages movement, which burns more calories, boosts muscle activity and counters some of the ill effects of sitting down all day. Standing desks are available at a number of online stores or people can create these shelf-like work stations themselves. Try placing the standing desk at about elbow height, which is ergonomically sound. But don't expect to stand for seven or eight hours straight; rather, alternate between standing and sitting at a regular desk.

Try a Chair That Keeps You Moving

Give that cushy leather chair a rest and hop onto an exercise ball instead. Sitting on one of these spheres forces your body to engage its core muscles as go about your usual work routine. You can even buy specially designed chairs that incorporate exercise balls into their design. If you work from home and have several thousand dollars to spend, there's also the Walkstation, which is basically a low-speed treadmill with a desk attached. Some people have even built these machines themselves by modifying a regular treadmill.

About the Author: when Mike isn’t reviewing the latest and greatest corporate wellness programs for employees, he is fully immersed in the health and wellness blogosphere covering a wide range of topics!