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OrthoRehab - Edina Physical Therapists

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Our bodies crave activity, as movement and exercise help to keep our bodies strong. Physical therapy is a movement-based therapy technique, so of course we are going to want you to move in order to become a healthier version of yourself. However, we can’t always move at all times of the day. If you’re like millions of people across the US, you work an office job and are pretty sedentary for eight hours or more a day.

You may not be able to be as active as you’d like to be at the office, but that doesn’t mean you have to be completely immobile for a third of your day. There are plenty of things you can do to be more active throughout the day at your desk job. In today’s blog, we spotlight five ways to add movement to your day if you work a desk job.

Staying Active At a Desk Job

You don’t need to install a treadmill at your desk in order to stay active at the office. There are plenty of small ways you can incorporate exercise and movement into your routine at the office. Here are some of our favorite tips:

  • Sit To Stand Workstation – Consider altering your workstation so that you can alternate between sitting and standing when you’re working at your desk. When we’re seated for an extended period of time, certain areas of our body are exposed to prolonged stress and strain. This can speed up the natural degenerative process, especially in areas like our lower back and neck. Sometimes staying healthy is less about moving more and simply about breaking up extended periods of static stress on our bodies. Stand up at more regular intervals throughout the day if you’re stuck at a desk.
  • Take That Call While Walking – If you have to make a few phone calls that don’t require you to be at a computer, stand up and walk around while you’re on the call. Two 15-minute phone calls can effectively be 30 minutes of walking if you strive to take the call on the move. If there’s any work that can be done while you’re moving, take advantage of this time and be active.
  • Stability Ball – You can also swap out your office chair for an inflatable stability ball. Although it may not seem like a major change, you will have to engage your core muscles in order to stay balanced on the ball. Your body will be working much harder when you’re seated on a stability ball than on an office chair, which is great for people that can’t always get to the gym for a standard workout. Also, a stability ball will naturally force you to maintain a healthier spinal alignment, which can limit excessive stress on your neck or lower back.
  • Walk During Breaks Or Lunch – We understand that your breaks or your lunch time might be your “me time” at the office, but that doesn’t mean it needs to be stationary time. Walk around the building and get some fresh air during your breaks, or go for a walk during your lunch hour. If you get in the habit of walking during your breaks or for a bit of your lunch, all that time will add up and you’ll be much healthier for it in the long run. If you aren’t keen on walking during your breaks, try to walk more on your way to and from the office. Walk to work, park farther away from the office or take the stairs to get to your floor so that you can get some more steps each in day.
  • Pack A Gym Bag – Finally, get in the habit of packing a gym bag or keeping some gym clothes in your vehicle so that you don’t have to make an extra pit stop if you’re hoping to workout after work. You’re much more likely to follow through with your exercise routine if you make it easier on yourself to get to the gym. This is especially true if your office building has an on-site workout area because it will only take a few minutes to jump into an exercise routine after work.

And of course, if you’d like some personalized advice for moving more throughout the day or treating a physical condition that is holding you back, connect with the team of physical therapists at OrthoRehab Specialists. Give our team a call today at (952) 933-0330.

Dr. Andy Masis, PT
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