5 Fitness Tips for Office Workers to Avoid Health Problems

Fitness Tips for Office Workers

Get the best fitness tips for office workers if they feel their day job is creating health problems. People who sit at their office desk for a longer time are more of the risk of getting health problems because of less physical activity. According to the Pennsylvania Medical Society, Physician members theory, sitting in one constant position for a longer period and lack of physical exercises and work-related stress can cause an adverse impact on individuals overall health. Many doctors advise that the work environment should provide health and fitness center to the employees so that they can develop health regimes and health goal along with their regular office job.

Though working takes most of your time in a day and most of you feel that work is important than anything else and you forget the fact that it will cause a huge impact on your health, including physical and mental health. Also, many experts believe that sitting in one position for an extended period is not good for the human body as it not designed in that way. Dr. James Levine, a co-director of the ASUOI (Arizona State University Obesity Initiative) Mayo Clinic, says that there are around 24 different persistent diseases and health conditions related with excessive sitting.

Lack of physical activity can slow down your metabolism and decreases your energy levels, and the food that you consume will not convert it into energy, and it leads to obesity. Also, it can cause chronic diseases, including diabetes, heart disease, arthritis and more. Here you can find five simple fitness tips for office workers that can help you avoid work-related health problems.

1. Stand up and Move Around

When you are working continuously and sitting for a longer period, then takes few minutes out and stand up and walk around it is one of the most practical fitness tips for office workers. Sitting in one position all day long can cause serious conditions, including hemorrhoids to severe health issues such as heart attack. To decrease this stress, you should take a break and stand up for some time and walk around, make sure to do it time to time.

At lunch break, take a walk around the building with your co-workers or take the long way to the Xerox machine, or park your car far in the parking lot. Do whatever you can, to walk and distress yourself from hectic work. According to the research conducted by the health experts shows that just standing even if you do not walk around can have several health benefits. If you are sitting for 20 minutes continually, then try to get the right balance and stand for at least eight minutes and move around for minimum 2 minutes. Sit less, stand up and walk around, it can help you avoid major health problems.

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2. Manage Stress

Many people are creating severe health problem due to sitting at workplace continuously with a very less physical activity. Also, medical experts are finding more about the severe effects of psychological stress on individuals. There are many health issues that the workers are facing, including skin rashes to stomach pains due to stress at the workplace. The employees feel stressed out because of the tension build up at work due to heavy workloads or personal conflicts.

Stress happens when you identify that burden placed on you such as work, relationships or school, which goes beyond your ability to manage. The studies also say that some stress levels can be beneficial sometimes as it increases the energy and drive that can help you get through the situations like work deadlines. But, a lot of stress can cause severe health consequences, affects the immune system, neuroendocrine and cardiovascular and central nervous system and take causes severe emotional stress.

3. Go on Vacation

To avoid work press, you need to take a compulsory vacation. It is one of the practical fitness tips for office workers. Every individual must take a break from their office work now and then. Everyday sitting on the chair at the workplace may cause severe health conditions in some individuals, to avoid such conditions you need to go on a vacation. Take a few days off from work and go on a holiday with your family. It is a kind of fitness tips as it helps you rejuvenate physically and mentally.

Reward yourself with a short vacation; try to schedule minimum two small vacations per year. Not only has it helped you get relief from work, but also helps you bond with your family, and improves your mood. Work should not take a toll on your health so you should make sure that you will have balance the work and physical activity to maintain good health and to take care of your family and work correctly.

4. Bring Lunch from Home

Yes, it is the best fitness tips ever, bring your lunch from home it is one the best way to keep your health in check and also allows you to take a lunch break at work. Restaurant foods always come in big portions and filled with high calories. So, home lunch always the better choice as you can eat healthy food and also save a lot of money.

Also, stay away from sodas and sweets, especially when you are working. Though they keep you alert and awake while working, they cause other health problems and side effects. Now and then you can drink coffee or green tea but avoid sugary drinks.

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5. Check Your Screen Height

It is one of the important things to consider. Make sure that the computer screen should be in level with your sitting position. The monitor should level with your eyes. If your monitor not placed correctly, it can cause shoulder pain, neck pain or it can strain your eyes.

Make sure to position the top of your monitor level with your eyes. The ideal viewing height should be about 2 to 3 inches below the top of the screen. To get that level, you should either raise your chair or lower your monitor. In case, your computer screen is too low, then you will move your head forward to see the monitor, and it can cause neck pain. If it is too high, you move your head back, and it can cause shoulder and neck pain and also cause eye problem and headaches. So, you should also consider this fact to manage the work stress at your workplace.

In Conclusion

Learn to practice these fitness tips for office workers to maintain an active lifestyle. In the recent period, technology has increased tremendously, and it has fundamentally changed the way that the individual used to spend their working hours. Previously people use to spend many hours standing on their feet at a workplace like they use to bend, walk twist and move. But, now most people spend several hours sitting at their workspace with less movement and less physical activity. That is why many people are facing several health issues.

The modern day office work can be done by sitting at one place, people are doing business through phone calls, emails, and faxes, and sometimes they make video conferences sitting on their chair. But, people keep forgetting that there is an innate problem with this lifestyle. The human body needs constant movement, if you give a chance, it will be successful move into fully projected range of motion, but now due the lethargic lifestyle of the individual is creating several problems.