Studies warn us time and again that a sedentary lifestyle negatively affects our health and life expectancy. It's right up there with smoking in the list of risk factors. But if you spend most of your day at the desk, what are you meant to do? Here are a few tips to help you lose weight and stay healthy at the office.
1. Take a five-minute break from your desk every 45 minutes
While that may sound too often, the more time you spend staring at the computer screen, the more often your eyes, legs and back need a break. An article in the British Journal of Sports Medicine suggests that sitting still for prolonged periods of time could be harmful, regardless of how much exercise we take outside of work. But getting moving doesn't have to be a hefty challenge. You might try drinking more water (remember you need 6-8 glasses of the stuff every day) so you can take regular loo breaks or putting your printer in another room so you have to walk to get to it. You could even get up and speak to your colleague instead or sending an e-mail. You won't be losing time either - those who take regular breaks are said to work more effectively since their minds are refreshed and so their alertness is improved. You may just find that while on the way back to your desk, your most potent problem-solving kicks in.
2. Sit up straight
Your aunt might have always told you to pay attention to your posture and though you rolled your eyes and slouched in rebellion, she was right. The NHS considers back pain the second most common cause of long-term sickness in the UK with repetitive injury strain leading to back pain. So, what to do? Straighten your back and make sure your lower back is supported. Make sure you're not looking up or down at the screen and that your elbows on the desk are comfortably at a 90 degree angle with your body. You could even sit on a stability ball while at your desk. If you're not sure how you should be sitting, arrange a workplace assessment for the office.
3. Eat
Breakfast may be the most important meal of the day but not only are many office workers skipping their muesli but many neglect lunch too. Irregular eating can impair your productivity and wreck havoc on your waistline in the long run. If you don't eat lunch and one of two healthy snacks, you're far more likely to choose junk food options when you feel hungry, bored, tired or stressed throughout the day. Try making eating a team-building exercise by organising pot-luck lunches for the office and swapping recipes with your colleagues.
4. Exercise outside office hours
According to the NHS we should all be exercising at moderate intensity for at least 30 minutes 5 days a week. You could try hitting the gym or going for a run in the morning before work or organising weekly games with colleagues after work.
5. Go outside
It's become the norm for city workers to avoid taking their lunch breaks. While it may not be feasible for you to go swanning off to lunch for an hour or so, getting up and going outside is vital. Physical movement aside (we've already established how much your body needs to move), you need vitamin D, best acquired through gentle exposure to the sun. So slather on the sunscreen and head out for a few minutes.
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