Working often involves sitting for long hours, which can be detrimental to our health. However, staying fit at the office is entirely possible with a few simple adjustments and habits .
Use our guide to learn about the risks of a sedentary lifestyle and tips to stay fit at the office .
What is a sedentary lifestyle?
Sedentary lifestyle corresponds to a long period of physical inactivity , often in a prolonged sitting position .
At the office, this translates into many sedentary hours in front of a computer. To stay fit at work, you need to reduce this sedentary behavior by adopting the right equipment and good habits.
The risks of a sedentary lifestyle in the office
Physical risks
A sedentary lifestyle can cause lower back pain, decreased muscle mass, and circulatory problems .
Prolonged static positions also impact posture and increase the risk of chronic diseases such as diabetes or cardiovascular diseases.
To avoid these risks, you need to keep moving around the office.
Impact on mental health and professional performance
A sedentary lifestyle affects not only the body, but also the mind.
At work, this can manifest as decreased concentration, a feeling of mental fatigue and, in the long term, depression .
To counter the effects of a sedentary lifestyle on physical and mental health and to stay fit at the office, it is important to take active breaks and vary your positions.
Our 9 tips for staying fit at the office
Use active furniture
Active furniture helps to combat the harmful effects of a sedentary lifestyle while continuing to work, because it encourages light and constant physical activity.
For this purpose, you can use a ball chair, a sit-stand desk, a treadmill or a pedal exerciser.
A treadmill can be used in conjunction with a sit-stand desk, allowing users to walk gently while working, while an anti-fatigue mat provides optimal support when standing, reducing fatigue and muscle strain.
A sit-stand desk offers the possibility to adjust your position throughout the day, alternating between standing and sitting.
Finally, an exercise ball seat , like the Bloon Active Seat , is an excellent alternative for improving your posture and strengthening your muscles while seated. The Bloon exercise ball seat promotes micro-movements, helps you adopt good posture naturally, and reduces pressure on the spine.
Organize active meetings
Transform some meetings into active sessions, standing or walking around the workspace.
Active meetings are an excellent way to change posture while promoting blood circulation. They also help boost creativity and engagement.
Doing sports and stretching at the office
Incorporating muscle strengthening exercises or stretching into your daily work routine is an effective way to stay active.
You can absolutely exercise discreetly at the office with a few simple exercises, such as squats, push-ups or back and neck stretches, which can be done directly from your office chair.
Get moving during your lunch break
Use your lunch break to walk, do some exercise, or simply get some fresh air.
Even a short walk can revitalize you and improve your mood.
Use the 2-minute rule
The 2-minute rule is simple: take an active 2-minute break every two hours to move, stretch, or walk.
In this way, you break up long periods of inactivity and move around the office regularly.
Working standing up
Vary your working positions by alternating between sitting and standing.
Working while standing can help improve posture and prevent back pain. For example, use a height-adjustable desk or set up a dedicated space for working while standing.
If you have a traditional office, you can perform some of your tasks standing or walking around, such as making a phone call or communicating with your colleagues.
Being well organized
An effective organization of your workspace and tasks helps to limit stress , stay focused and motivated.
Use to-do lists or digital tools to prioritize your goals.
Drink plenty of water
It is recommended to drink at least 1.5 to 2 liters of water per day depending on your body type.
Staying hydrated helps maintain your energy and concentration throughout the day. Keep a water bottle or reusable water bottle handy so you can drink regularly.
Eat a balanced diet
A healthy and balanced diet is essential to staying in shape at the office.
Opt for nutrient-rich meals with fruits, vegetables, and lean proteins. Conversely, avoid overly sugary or fatty foods, as well as snacking between meals.
Staying fit and preserving your health can be done even at the office, in order to combat the harmful effects of a sedentary lifestyle, stress and fatigue.
Far from being insurmountable, maintaining good physical and mental health at work becomes possible, even natural, by integrating a few tips into your professional routine, such as active breaks and meetings, active and ergonomic furniture, as well as a good lifestyle.
