Sitting at your desk all day? Get up and get moving!

Six years post-pandemic, many have returned to the office, and for most, that means sitting at a desk for hours throughout the day. Melanie McNeal, physical and occupational therapy manager at Baylor College of Medicine, explains how to get your steps in while working a sedentary job and the health risks of sitting all day.

Getting your steps in begins with where you park your car. Park at a safe distance away from your building’s entrance and take the stairs, if you can, instead of the elevator.

“Taking the stairs, if possible, is great, unless you have an injury that prevents that,” McNeal said.

Set alarms or reminders throughout your workday to take “moving” breaks every hour. It’s easy to get lost in your work.

“If you’re at your desk, within 60 minutes, 20 minutes of those should be for standing. Of those 20 minutes, you want to be moving around or getting your blood flowing for probably about 5 to 10 minutes, which can stimulate your brain and help you focus,” McNeal said.

When you take a restroom break, use this as an opportunity to get your steps in. McNeal says to try going to the farthest restroom to get your blood flowing and your joints moving.

“Studies have shown that if you go for a walk after you eat, whether it be 10 or 15 minutes, it dramatically decreases your blood sugar levels. Eating and then going for a walk right after is recommended,” McNeal said.

She adds that if you’re sitting all day, everything slows down, including your blood flow and metabolism. You can increase your risk of deep vein thrombosis, also known as a blood clot. Because your knees are bent, the blood flow is restricted.

“Unless you have lumbar support in your chair, when you’re sitting for the majority of the day, you’re putting excessive pressure on your lumbar spine. Also, your hip flexors are in a shortened position. Both of these can lead to low back pain,” McNeal said.

Other ways to get moving and get your blood flowing while at your 9-to-5 job include:

• Using a standing desk (if you have one).
• Balancing on one leg.
• Standing and kicking one leg out to the side.
• Standing calf raises.
• Making arm circles.
• Touching the floor with your hands and working on your spinal mobility.

“Even small changes can make huge differences”, McNeal says.  “Motion is lotion for your joints and being active is the key to longevity.”

By Taylor Barnes