11 Easy Ways to Burn Calories While You Work

Content Editor

Oct 15, 2023 • 5 min read

Are you stuck at a desk job that has you sitting for most of the day? You're not alone. Many of us find ourselves in this situation, and it can take a toll on our health and well-being. The good news is that there are simple ways to combat the negative effects of a sedentary work life.

In this blog, we'll share 11 easy and practical strategies to help you stay active, healthy, and productive at your desk. From standing up to enjoy a laugh or sipping green tea, these tips can make a big difference in your day-to-day well-being. Let's dive in and discover how you can make your workspace a hub of health and vitality.

1. Stand while you work

Benefits: Using a standing desk or incorporating periods of standing into your workday can help reduce the negative impacts of sitting for long hours. It promotes better posture, reduces the risk of obesity, and may improve productivity.
Tips: Invest in a standing desk, or use adjustable furniture that allows you to switch between sitting and standing positions. Gradually increase the time you spend standing to build endurance and avoid discomfort.

2. Drink water

Benefits: Staying hydrated is crucial for overall health and well-being. Drinking water helps maintain bodily functions, including circulation and digestion. It also encourages regular short breaks from work, which can reduce the time spent sitting.
Tips: Keep a reusable water bottle at your desk and set reminders to drink water throughout the day. The recommended daily intake is around 8 glasses or 2 liters, but individual needs may vary.

3. Snack on something healthy

Benefits: Healthy snacks provide a source of sustained energy and essential nutrients, helping to keep you alert and focused. They can also prevent unhealthy binge eating.
Tips: Choose snacks like fruits, nuts, yogurt, or cut-up vegetables. Avoid sugary or processed snacks that can lead to energy crashes.

4. Laugh when something's funny

Benefits: Laughter is a natural stress reliever that triggers the release of endorphins, the body's feel-good chemicals. It can boost mood, reduce stress, and enhance overall well-being.
Tips: Encourage a positive work environment where humor is welcomed. Share jokes or funny stories with colleagues and take a moment to enjoy a good laugh.

5. Drink green tea

Benefits: Green tea contains antioxidants and a moderate amount of caffeine, which can provide a gentle energy boost without the jitters associated with coffee. It also has potential health benefits, such as improved brain function and a lower risk of certain diseases.
Tips: Keep green tea bags or a thermos of brewed green tea at your desk. Enjoy a cup as an alternative to your regular coffee or sugary beverages.

6. Sit on an exercise ball

Benefits: Sitting on an exercise ball can engage your core muscles, promote better posture, and increase balance. It can be an excellent way to counteract the negative effects of prolonged sitting.
Tips: Choose a stability ball that suits your height and weight. Practice proper sitting posture to maximize the benefits.

7. Chew gum

Benefits: Chewing gum may help reduce food cravings, improve focus, and alleviate stress. It can be a simple way to stay engaged during monotonous tasks.
Tips: Opt for sugar-free gum to avoid excessive sugar intake. Use it as needed to maintain concentration and prevent mindless snacking.

8. Stretch your muscles

Benefits: Regular stretching can relieve tension and discomfort caused by sitting for extended periods. It can improve flexibility, reduce the risk of muscle imbalances, and enhance circulation.
Tips: Incorporate stretching exercises into your daily routine. Focus on major muscle groups, including the neck, shoulders, back, and legs.

9. Relax and take a breath

Benefits: Deep breathing exercises can help reduce stress, lower blood pressure, and promote relaxation. They can be effective for managing work-related stress and anxiety.
Tips: Practice deep breathing exercises at your desk or take short breaks to step away from your work area and engage in mindful breathing.

10. Focus on good posture

Benefits: Maintaining proper posture while working can prevent back and neck pain associated with slouching. It promotes spine health and overall comfort.
Tips: Adjust your workspace ergonomics to support good posture. Use an ergonomic chair, position your computer screen at eye level, and sit with your feet flat on the floor.

11. Get up and talk to your coworkers

Benefits: Engaging with colleagues in person, rather than relying solely on email or messaging, promotes social interaction and helps you get out of your chair. It fosters a sense of community and collaboration.
Tips: Make an effort to have face-to-face interactions with coworkers whenever possible. Consider walking to a colleague's desk rather than sending an email for a quick discussion.

Incorporating these strategies into your daily work routine can have a positive impact on your health and productivity. Remember that small, consistent changes can make a big difference in combatting the negative effects of a sedentary lifestyle.

FAQ's

Double click initially to view the answer.

Q1: How do I deal with the discomfort of using a standing desk at first?

A1: It's common to experience discomfort when transitioning to a standing desk. To ease this, wear comfortable shoes, use a fatigue mat, and start with short intervals of standing, gradually increasing over time.

Q2: Can I still stay active if I have a desk job with heavy workloads and tight deadlines?

A2: Yes, even in a demanding work environment, you can find brief moments to stretch, take deep breaths, or stand up for a minute. These small actions can make a big difference without affecting your productivity.

Q3: What if I don't have access to a standing desk or ergonomic chair at work?

A3: If your workplace lacks ergonomic equipment, you can make adjustments using cushions or small pillows to improve your seating posture, and you can also consider portable standing desk converters.

Q4: How can I avoid feeling self-conscious about stretching or doing exercises at my desk?

A4: It's natural to feel a bit self-conscious. However, taking short breaks for stretches or desk exercises is becoming increasingly common in many workplaces, and it's important for your health.

Q5: What if I have physical limitations or health issues that prevent me from standing or doing certain exercises at work?

A5: What if I have physical limitations or health issues that prevent me from standing or doing certain exercises at work?

Q6: How can I balance staying active with meeting deadlines and productivity goals?

A6: Staying active can enhance your productivity and focus. It's about finding a balance. Short breaks for movement can actually improve concentration and creativity.

Q7: Are there strategies to maintain a healthy lifestyle when work involves frequent travel or remote work?

A7: When you travel or work remotely, you can still incorporate some of these strategies. You can stretch in your hotel room, choose ergonomic seating options, and prioritize healthy snacks.

Q8: What if my company culture doesn't support these changes?

A8: Encouraging a culture of health and wellness at work can be challenging if your company doesn't support it. Start by leading by example and gradually involve like-minded colleagues to advocate for change.

Q9: Is it possible to reverse the health effects of years of a sedentary work life?

A9: While it's best to start early, making positive changes at any point can improve your health. Consult with a healthcare professional for guidance on your specific situation.

Q10: What can I do if I experience resistance or pushback from coworkers who don't want to adopt these strategies?

A10: Gently share the benefits of these strategies and how they've improved your well-being. Encourage open conversations and teamwork to create a healthier work environment.