According to the Bureau of Labor Statistics, Americans spend 39% of their workday sitting on average. Pair that with the average commute time of 25 minutes each direction (according to the US Census Bureau), that can amount to over 4 hours a day of sitting for your job. Sitting for long periods of time can have negative implications on your health, including slowed cognitive function, poor circulation, muscle degeneration and high blood pressure.
However, setting up your work space to incorporate more movement can help alleviate many of these issues. Check out these tips for creating a more active workspace!
Invest in an adjustable stand up desk.
Numerous companies make adjustable stand up desks that allow you to shift the height of your computer and workspace throughout the day. You can go back and forth from standing and sitting with relative ease, giving your body a break from the hunched over seated position.
Stand up desks can vary in style to accommodate one or more screens, a keyboard and mouse. Many companies will even reimburse you for part or all of the cost of the desk, so talk to your employer to see if an adjustable stand up desk is an option for you. Check out this option.
Keep a lacrosse ball at your desk.
One of the easiest ways to alleviate muscle tension from holding one position for a long duration (i.e. sitting) is to use myofascial release tools, which help loosen up tight muscles and increase blood flow throughout the body. A lacrosse ball is a firm, tennis-sized ball that can be used to relieve tension in the forearms, back, glutes, hips, calves and feet. You can place the lacrosse ball underneath a tense muscle, and by using your body weight, you can manipulate the pressure that the lacrosse ball gives you to dig into tight muscles. They’re small enough to be easily stored in an office desk drawer and the perfect tool to keep you feeling mobile at your desk. Pick them up here.
Bring a mini band to work
Mini bands are great tools to use for activating muscle groups before strength based workouts, but mini bands can also be used on their own for workouts or for activating muscles that get tight and underused while sitting (i.e. your glutes, hips, and hamstrings). Mini bands come in a wide range of tensions, so you can invest in a couple to get varying levels of difficulty.
Mini bands can be used to activate large muscle groups throughout the body and are a great way to sneak in some movement during your lunch break. Grab this pack to give you different options.
Just by making a couple small changes, you can create a more invigorating, movement-based space at your desk. Try out these couple tools and tips, and see how much better and more energized you feel at work!
Lauren Weiss is a personal trainer and group fitness instructor based out of Long Beach, CA. She specializes in kettlebell training and unconventional workouts and has been working with both types of fitness for over a year. Lauren has her BOLT Kettlebell Sport Certification through the USA Kettlebell League and has expertise working with kettlebells, barbells, dumbbells and several unconventional fitness tools. Lauren received her BA in Journalism and uses her writing expertise to craft thought-provoking articles about trending fitness, health & wellness topics. Follow Lauren on her website, Facebook, and Instagram.
Main Photo Credit: SG SHOT/shutterstock.com; Second Photo Credit: Mike Focus/shutterstock.com; Third Photo Credit: Lucky Business/shutterstock.com