Working from Home? Proven Ways to Combat the Sedentary Lifestyle
Working from home has been growing for a while now with some companies even supporting it and allowing their employees to work remotely. This is especially important for people who don’t have the time or means to go to the office, like working moms who don’t have to sacrifice a career to raise children. In a way, it’s slowly turning into a backbone of modern business, although unfortunately, not without consequences.
Namely, one of the main problems of the modern business society also plagues the people working from home and that is the sedentary lifestyle. This event is a global problem present in all developed countries leading to decline in population health, specifically obesity and cardiovascular conditions. But there are proven ways to combat the sedentary lifestyle and here are some everyone can include in their lives.
- Get yourself a sit/stand desk
An adjustable desk is an ergonomic approach to the fact that you have to spend a lot of time at your workstation in one position. Ensure that the available height of the desk is appropriate for you, so you don’t slouch when standing and retain the correct body mechanics. Set a reminder to adjust it to standing height several times a day or simply do it when you feel uncomfortable sitting.
- Do walk-and-talks as often as you can
If you have to make a lot of phone calls, then the best way to do it is on the go. This so-called walk-and-talk approach to business is not only beneficial for boosting your physical activity, but also a creative process. Changing the scenery and going outside, for example, will help you clear your head and be more dedicated to the content of your conversation.
Furthermore, whenever you get a phone call, stand up and start walking even if it only takes you to the common area or balcony. Walk-and-talk will improve your blood flow and keep you more focused and productive since it will bring more oxygen to the brain.
- Stretch every couple of hours
Stretching is very important for our bodies since it keeps muscles flexible and builds motion in our joints. Since a sedentary lifestyle greatly affects the health of muscles, bones, and joints. Good stretching every few hours will help with the pain in your back, shoulders, and neck and prevent carpal tunnel syndrome. Use the furniture at work to stretch and pay attention to your breathing while doing so, thus you will relax the muscles and de-stress at the same time.
- Follow the recommended exercise routine
Based on WHO research, more than one-quarter of the world is inactive, while people living in low-income countries are the most physically active of all. Residents of the USA landed in 143rd place, the UK in 123rd and Australia in 97th, while Uganda is the most physically active country. This proves that developed countries have a serious problem with a sedentary lifestyle and have to do more to remedy the situation. Some countries, like Australia, have developed Physical Activity and Sedentary Behavior Guidelines with a goal to lower the overall rate of certain diseases like cancer, diabetes, stroke and heart attack.
For example, recommendations advise that an adult Australian take up a certain physical activity like clinical pilates in Canberra and pairing it up with brisk everyday walks or jogs. This should amount to at least 150 minutes of moderate physical activity on a weekly basis to have benefits to health and posture. And so, with at least 30 minutes of exercise routine five days a week, you will improve your health, stay fit and change your life for the better.
- Install apps to remind you to move
There are various apps that will help you stay active during the working hours and remind you to take breaks. Randomly RemindMe and Move are free for download and offer everything you need to combat the sedentary lifestyle, from workouts to drinking more water. Of course, there is a number of other apps and you should always install the one that serves your needs the best.
One of the proven ways to combat a sedentary lifestyle is to tackle the problem head-on. This is a problem you can’t postpone dealing with, especially when working from home and without colleagues to inspire you to move. So use one or more of these suggestions and in a matter of days, you will notice you are more relaxed at work and feeling ready to conquer any task.
Do you have tips to stay active and prevent yourself from becoming sedentary? Share them with us in the comment section below.
Guest Post by Mianna Korben.
Mianna Korben is a writer with a passion for anything that will help her improve her life, well-being and set her on a path to success. She is an avid reader, coffee drinker and fitness enthusiast. When she’s not wordsmithing, she also enjoys travel and staying active.