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Best fitness and health tips for working professionals

19 Nov,2022 01:09 PM, by: Ashif Shamim
4 minute read Total views: 512
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Experts now warn that sitting is the new smoking as we learn how detrimental to your health a sedentary lifestyle can be! Even though it seems excessive, it is a warning that we should listen and alter the way we work. Maintaining good health and being mindful of your well-being will benefit you in the long run in your work and your life, both as a job seeker and as a professional.

Multiple studies have shown that the typical office worker's sedentary lifestyle is injurious to health. The main issue appears to be spending a lot of time sitting in a chair, often without a break.

For instance, according to a 2010 study, men who reported spending more than 23 hours a week inactive had a 64 percent higher chance of dying from heart disease than men who reported spending less than 11 hours a week sedentary. However, office employment is typically sedentary in nature. What can you do to lessen it and thereby enhance your health? Check out these recommendations from health professionals to keep your fitness intact.

Why office fitness is important for your health?

Avoid being a couch potato at your desk!

We must alter because our nation is at risk of becoming known as the "nation of couch potatoes." According to the World Health Organization, obesity is no longer the leading cause of death in the modern world; physical inactivity has surpassed it. And the frightening thing is that it's incredibly simple to see how it may take place without our knowledge.

MOVE whenever you can

Whenever possible, we must all move, and we must support ALL TIME movement! Additionally, this holds true in day-to-day life. You might believe that your morning HIIT session has satisfied your need for movement for the day, but you should reconsider.

High-intensity exercise is fantastic for your health and may be easily integrated into your schedule, but you must also remember to move around at your desk. According to research, there is now a new group of people who are "actively sedentary" in today's society. These people spend the entire day sitting down, but they squeeze in an hour of exercise in the hopes that it will make up for their desk jobs. However, a weekly workout of one hour won't make up for ten hours of inactivity.

The drawbacks of working at a desk all-day

The prevalence of sedentary lifestyles has a negative impact on productivity and health. Because our bodies are designed to move and be in constant motion, failing to do so creates a risk for the following health complications:

Ø  The risk of fatty acids obstructing your heart increases as your blood flow slows and your muscles burn less fat.

Ø  When inactive, the pancreas generates more insulin, which may cause diabetes. Your level of physical activity has an impact on how well your body handles sugar.

 

Ø  Since inactivity prevents your body's antioxidants from getting a boost from movement, it is thought that sedentary people are more likely to develop certain malignancies. These antioxidants are known to target free radicals that may cause cancer.

 

Ø  Digestive issues

 

Ø  Hip and back issues

 

Ø  Bad posture

 

Ø  Leg problems such as varicose veins and weak bones.

 

Ø  Increased levels of stress

 

Ø  Reduction in energy and productivity

 

The mental advantages of an Active Lifestyle

There is a great deal of truth in the saying "There is no emotion without motion." Ever try to fake a smile till it actually breaks out? According to studies, altering your physiology (such as your posture, breathing, or facial expression) will cause your brain to change instantly if you wish to alter your state of mind.

This is applicable to our day jobs: Move around and alter your state of mind. If you find yourself in a slump, stretch out well at your workstation and straighten up. Alternately, get up from your desk and move around so that you can come back feeling reenergized and prepared to tackle the assignment. It also lowers stress levels, preventing you from bringing your work frustrations home.

A few ways to stay active at a desk job

Use a stand-up desk

They go by many names, but they all perform the same function: stand-up desks, standing desks, and adjustable desks. They let you stand at your desk and work.

Sit on an exercise ball

Your core (your abs and back muscles) will be worked out while sitting on an exercise ball, which will help you keep good posture.

Set a timer

Grab a stealthy app or Google Chrome plugin, like Break Timer, to make sure you are prodded to move more throughout the day. Take a quick stretch or go outside for a walk around the office after the timer goes off to loosen up your back muscles.

Consider using a treadmill desk

If you can convince your boss to buy this, they certainly know how to keep their staff members in good physical and mental health! If you believe that working while standing would be a fantastic way to stay active, try taking short walks while using your computer.

Walking meetings

Try engaging in employment activities that let you move around. Take your meetings outside instead of holding them in stuffy boardrooms!

It can assist to keep your body moving whether you're talking on the phone while taking a walk around the block or working out in the gym. Not to mention that you'll be tracking your essential daily steps!

Stretching a little bit at your workplace

Nobody will bat an eye if you stretch a little bit at your desk a few times a day. Exercises as easy as leg rises, neck stretches, and shoulder raises can help you stay active while working or engage in these best desk exercises to go full aerobics!

Final Thoughts

Our workouts and health objectives may be interfered with by life, but we must be aware of the stress we are placing on our bodies and carefully set out time during the day to change things up. The distinction will finally be apparent.

Don't forget to exercise at your desk and throughout the workweek; avoid becoming a couch potato.

Disclaimer: The opinions expressed in this article are those of the author's. They do not purport to reflect the opinions or views of The Critical Script or its editor.

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