Did you know that studies have shown that sitting for long periods of time can increase our risk for cardiovascular disease, type 2 diabetes, and some types of cancer, even if we exercise regularly? I had no idea, but this was the WW weekly topic for the week of June 28 – July 4, 2020.
As an administrative support person for over 20 years, as I’ve gone up the career ladder, my job has become more sedentary. So I have to be intentional about standing up and moving around during the day at work. Working in the corporate operations of a healthcare organization, I was deemed an essential worker and have rarely worked from home during the pandemic like many people. Still, it is a struggle to step away from my computer, stand up, and move around.
Here are a few ways that I take a stand and make sure I’m breaking up my sitting routine during the day:
Use a Sit-to-Stand Desk
Sit-to-Stand desks are gaining popularity, and fortunately there are many low cost options out there. Don’t be afraid to ask your employer to provide one, or look into purchasing one if you work for yourself. These desks raise and lower, either manually or electronically, so that you are able to stand or sit and continue to work.
Fortunately my current office has sit-to-stand desks for every employee, and it is so helpful. What I do to make sure I’m using the desk in the stand position is assign certain daily tasks as standing tasks. For example, I open and distribute the mail for my department. I’ve designated that as a standing task, so while I’m opening the envelops and sorting them out, I stand.
Set Daily Reminders to Stand on Your Phone
This suggestion was one that WW mentioned in this week’s topic review and it’s one that I use via my Apple Watch. The app is able to sense how often you stand throughout the day. It sets a goal for you to stand at least once an hour for 13 hours of the day. If an hour passes and it doesn’t sense that you have stood up, it will alert you and remind you to stand.
If you don’t have an Apple Watch, set an hourly alarm on your phone to remind you to stand. Don’t ignore the alarm; actually stand up and stretch or take a quick walk around the office or around the house.
Drink Lots of Water
I have a goal to drink at least 80 ounces of water a day while I’m at work. Not only is that great for my body by keeping it hydrated, but it also ensures that I’m getting up. Those trips back and forth to the restroom count!
Consider drinking more water during the day. Overall it’s good for you and forces you to get up out of your seat. If you don’t want to drink plain water, infuse it with fruit or mint leaves to add more flavor.
Take a Five Minute Break to Move
Everyone can afford to take five minutes for themselves every day, even while in the office or at home. Take a few minutes to stretch your arms, legs, and back, or do a mini work out.
My friend Tasha Turnbull, owner of T2 Fitness, created a quick desk workout you can do in just five minutes. Try it out!
If you’re a WW member, there are also five minute workout videos right in the WW app via FitOn as well. FitOn is one of my favorite features from WW because the workout videos are sorted by time frame. This way you can find a workout that fits right in your schedule no matter how much or how little time you have.
Switch Locations
Whether it’s joining multiple virtual meeting, or completing different tasks, switch locations. If you sit in your dining room for one meeting, move to the living room or kitchen for the next meeting if you can.
For me, I complete certain tasks in another office in our suite. This gives me the opportunity to get up and move around instead of being stuck at my desk. At my previous job, that wasn’t an option but I was able to take a laptop and sit outside a couple times a day and continue to work. We also did walking huddles – instead of sitting in someone’s office to give and receive updates, you and that person would walk inside the building or outside and discuss it.
Hopefully these tips will help get you up on your feet and standing more for good health!
Which of these tips do you already do, or you feel you could incorporate into your daily routine? What tips do you have for standing up more that you’d like to share?
Hi, I’m Jonna. Welcome to naturally-glam.com where I share how I balance my life as a mother, wife, and influencer.