by Leo Wiles
14 March 2014
Following a sedentary lifestyle is more dangerous for your health than smoking, according to studies by the University of Hong Kong and the Department of Health. Unfortunately, for most people reading, writing all day (while sitting) is how we earn a crust.
Not only are people with sitting jobs 54 percent more likely to die of a heart attack, desk jockeys are also susceptible to a range of conditions, from myopia and carpal tunnel syndrome to bad posture and back problems. Feel like running off to a yoga class right about now? Yeah, me too.
So, here are some key ways I use to remain healthy while working in a sedentary job.
If you’re lucky enough to live on the coast of Australia, a morning walk on the beach or swim in an ocean pool can set you up for the day – but do whatever works for you. A gym visit, a dance class or just a brisk half-hour walk
Use a treadmill with a special platform for your laptop, or perhaps swap your kitchen chair for an ergonomic office chair or exercise ball.
Making calls from a standing position invigorates your voice and if you continue to stand while emailing chances are you’ll become a word warrior – delivering short replies and developing a healthy respect for the delete key.
Hang a painting or work from a room with a view that allows your eyes to regularly focus further away than your computer screen.
Try an online desktop timer like this one, which measures 25-minute stints. Or, you can download a simple pomodoro timer app, or set an hourly alarm on your phone. When the alarm goes off, stand up, walk around, stretch, do some breathing/relaxation exercises. You’ll find that taking a 2-10 minute break every hour makes a huge difference in how you feel physically and mentally – my version of this is to hang out the washing or some other household chore.
If you rely on caffeine or snacking to get you through that 4pm lull, turn to water to rehydrate you rather than coffee or sugar that can sap your energy in the long run.
Once an hour, stop inhale deeply for a count of five, then exhale fully for a count of five. Repeat until you’ve taken six deep breaths in a minute to oxidize your blood and prevent certain types of pains and headaches.
Unlike office workers, there are no excuses for not ‘packing’ a healthy lunch or skipping breakfast. So instead of unconsciously eating /grazing at your desk make the time to eat consciously.
A daily half hour of meditating or working with calming meditative music or binaural beats could really help to unleash your creativity.
What’s your trick for staying healthy while being sedentary / writing all day?
Photo by Sam Wermut on Unsplash
One of the upsides of commuting by phone and email from a home office is I can (and must) get active quite regularly. There’s washing to hang (etc etc) between interviews, take a break to feed the hermit crabs because I suddenly remember them, or (the classic) office rooster lets me know he’s being stalked by the neighbour’s cats so I have to go and scare a cat. And then there’s a small person to factor in once I’ve walked to get her from school…the things I do while on the phone often involve anything but sitting! (and It’s kinda nice how many people find it hilarious when they ask what the noise is and I explain I’m dealing with a rooster or kiddo while speaking with them – humanises the journo for them I think!)
Sounds like you can trade in your gym membership too Willow! Don’t you love people thinking that working from home is some kind of slack-off. When really it’s a case of being a supercharged organiser ensuring that you maximise those work windows, between saving roosters.