Health on the Clock
Not having enough time left in the day to meet a daily step count can be discouraging, and for many with a desk job, this feeling is far too familiar. In fact, Americans spend approximately 55% of their monitored waking time being sedentary, which translates to 7.7 hours often spent sitting at a desk. These numbers may make it feel impossible to stay active during an office job, but workplace wellness starts with making the most of every opportunity – no matter how small.
Seize the Moment
Studies show that bursts of higher-intensity activity for 10 minutes or less throughout the day boost your mood, impact weight loss, and improve cardiovascular health. Even five free minutes can be the perfect time to incorporate some cardio and strength training into your day. Try exercises such as:
- Marching in place
- Jumping jacks
- Chair leg lifts
- Chair squats
- Oblique twists
- Desk push ups
Stretch It Out
Just like physical activity, proper posture and circulation play a vital role in staying fit at your job. Office stretches can improve both, as well as reduce muscle tension and relieve stress.
There are two main types of stretching: static and dynamic. Static involves stretching a joint as far as it can go, without pain, and holding for 30-90 seconds. Dynamic involves active movements that prepare your muscles for future activity. Examples include:
Static
- Overhead stretch
- Chest stretch
- Hamstring stretch
Dynamic
- Squats
- Shoulder rolls
- Torso twist
Remember, if it hurts, stop. Make sure to relax and breathe deeply to avoid injury.
Equipment for Workplace Wellness
Another way to create an active work life is with wellness equipment – like a standing desk or an under-desk treadmill.
Standing desks encourage more physical activity and shift weight from your lower back to your legs, supporting better posture and spinal alignment. Standing also boosts circulation, reducing blood flow issues from prolonged sitting, and lowers the risk of heart disease and diabetes.
Under-desk treadmills allow you to work and exercise at the same time. In no time, 30-45 minutes of cardio add up instead of having been lost to sitting. For added benefits, head outdoors on your lunch break – walking outside burns more calories and supports your immune system.
Blink Into Focus
Sitting in front of a screen for eight hours a day can also impact eye health. While blue light glasses are often touted as a protective measure, research actually shows that blue light from digital devices may not be the cause of most work-related eye issues.
Sensitivity to light, blurry vision, or dry, watery, burning, itchy eyes can be caused by computer vision syndrome (CVS). While not a serious condition, CVS can be uncomfortable, and merely using blue light glasses will not prevent it. Instead, experts recommend:
- Sitting at arm’s length from screens
- Monitoring blinking frequency
- Using artificial tears
- Every 20 minutes, looking at something 20 feet away for 20 seconds (“20-20-20 rule”)
- Taking frequent screen breaks
Meet the Author
Abby Callahan, BA
Abby Callahan is a graduate of the University of Tennessee at Chattanooga (UTC) where she earned a Bachelor of Arts in English with a minor in Spanish and the distinction of Cum Laude. She also graduated Magna Cum Laude from Chattanooga State Community College, earning honors through the Global Scholars Honors Program. Prior to joining CMC Media & Marketing Group, Abby successfully fulfilled roles in marketing and event planning, as well as strategic communications and storytelling for initiatives in environmental stewardship and sustainability, tribal relations and cultural resources, safety and procedures, and employee wellness support. Today, Abby leads ideation, conceptualization, and development of numerous health, wellness, and lifestyle articles published in print and online for HealthScope, CityScope, and Choose Chattanooga magazines – premier publications serving S.E. Tennessee and North Georgia.
