Fight your daily, inactive desk habits
SITTING ALL DAY AT WORK?
HERE’S WHY YOU SHOULD TAKE NOTE.
At Functional Elements, our personal trainers (or ‘coaches’ as we call them), often go by the saying, “MOTION IS LOTION.”
In other words, our bodies were built to move … and when they consistently don’t, well, bad things can start to happen.
This often comes up with clients because we have so many that are business professionals. And we are tasked with plans to help combat the amount of inactivity in their daily schedules due to so much time spent at a desk and/or computer.
In fact, a recent, massive study I saw that tracked hundreds of thousands of individuals showed how sitting down, typing on computers, reading and writing, and talking on zoom calls, can wind up being a big detriment to one’s health.
POTENTIAL HEALTH RISKS OF INACTIVITY IN YOUR DAY JOB
This study, published January 19, 2024, by JAMA Network and performed by Wayne Gao, PhD, Mattia Sana PhD, and Hung Chen PhD, followed 481, 688 individuals in a span of just under 13 years.
Their findings showed that individuals who sit extensively during their workday have a 16% higher risk of all-cause mortality, and a 34% higher risk of cardiovascular disease mortality, compared to those who predominantly did not sit.
Pretty significant numbers, even after adjusting for sex, age, education, smoking, drinking, and body mass index.
HOW JUST 15-30 MINUTES OF FITNESS PER DAY CAN MAKE A DIFFERENCE
Now I’m not saying we can or should go out and all quit our desk jobs. But there is some good news.
The research in this study also showed that even just 15-30 minutes of daily physical activity can significantly reduce these risks. This is a positive finding for those who need to level the playing field between their occupation and health.
The issue? You actually have to get out and do the 15-30 minutes. And the quicker you start doing it in your life, the better.
DOES IT HAVE TO BE PERSONAL TRAINING OR AN INTENSE WORKOUT?
No.
It certainly could be, and I would say the more you put into your daily fitness efforts the more you are going to get out of it. But in general, and as a start, these 15-30 minutes do not have to be hard or complex. Go on a walk on your lunch break, get a standing desk, or take frequents exercise snacks to break up your day performing squats, pushups, planks, mobility drills, or a number of body weight movements. The key is to start with something you can handle and be consistent with it.
Here are a few simple moves to get you started.
THE NEXT STEP? IT’S YOURS.
So, even though you may be in a job that ties you to a desk or computer, there is hope. The lack of movement due to working takes a toll on those large muscle groups in the lower limbs and trunk. But stand up. Literally, stand up! And get creative and have fun with your exercise breaks. Your mind, body, and overall health will thank you.
The next step?
It’s yours. And if you need help with nutrition, fitness, and an overall strategy to get started or give yourself a kickstart, our 14-day 360° is a great place to start.
(Helping clients, it’s what we do!)
Remember …
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!
J. Antonio Muyco III, CSCS, PPSC, PPSC*KB, CFSC
