On Sunday evenings, you think that you’ll be able to fit in a few workouts throughout the week. At the very least, you’ll be sure to sneak in a 10-minute walk every day, right? But then life gets in the way, and it’s easy to spend 6, 7, 8 hours straight sitting in front of a computer without even noticing. It’s more common than you’d think – researchers found that adults commonly spend more than 9 hours sedentary every day.
But spending so much time sitting in front of a computer can be dangerous for your health – both physically and mentally. Here are a few reasons to sneak in a workout during the day, plus how to actually do it.
Still body, still brain
Ever feel stiff and sore after sitting at your computer all day? When you’re still for a long time, your blood stops circulating as well as it should. Making sure you get regular movement in during your day increases blood flow and circulation throughout your body, which increases productivity and combats brain fog.
Researchers at the Mayo Clinic College of Medicine found that sitting too long reduces your brain to a sleeping state, which slows important functions like problem-solving, creativity, memory retention and energy – all of which will slow you down at work.
Irreversible damage
A recent study by the American Heart Association found that “greater time spent in sedentary behavior is associated with all-cause and cardiovascular morbidity and mortality.”
Especially since many employees started working from home, physicians have been raising the alarms that prolonged periods sitting in front of the computer (especially if you’re sitting on the couch) can cause irreversible damage to your spinal cord, neck, back and wrist.
According to the American Chiropractic Association, 92 percent of chiropractors surveyed have seen an increase in these issues since work from home began in earnest. Not to mention other illnesses that are costing companies money. The CDC found that employee-related illness leads to a $225.8 billion loss in productivity each year – illnesses that can be prevented by regular exercise.
Change the way you think about exercise
We know, this is easier said than done. Workers have an ingrained notion that if they’re not at their desks at all times between 9-5 (or even longer) they’re not doing their jobs. But that’s causing some serious harm to our health and our job productivity. By taking 10 minutes to move, you’re regaining even more of that time in productivity.
This is where good leadership comes in. Studies have shown that employees will choose to exercise more when they feel supported by their employer. A 2008 study showed that employees who had access to a company gym or company-sponsored workout are actually more productive and happy during their regular work hours.
It’s a mindset shift – prioritizing your health above all will actually bringing better productivity and job performance at work.
So, we’ve got some tips to get you moving:
Set an alarm: 2 or 3 times a day, set an alarm with one reminder: MOVE! Tell yourself that no matter what you’re doing, you’ll stand up and take 5 or 10 minutes to move around. Do a few yoga poses, go on a walk, anything that gets you up. Just be smart about it – don’t set the alarm for the middle of your Zoom meeting.
Move in your seat: Movements like chair yoga are subtle, simple ways that you can make sure you’re relieving stress on your muscles and increasing blood flow throughout your body. Something as simple as stretching your arms above your head or doing seated twists can help.
Get your employer in on it: “Self-care” is not a bad word anymore – don’t be afraid to ask your employer if it’s ok to take half an hour during the day to get some exercise in. Nine times out of 10, they’ll understand and actually be completely fine with it. You may have to offer to make up that time earlier or later in the day, but with workplaces becoming more flexible every day as work from home becomes the norm, it’s likely that won’t be a problem.