If you’re like me, you need to shape up — literally.
Yes, my slouchy posture, screen obsession and general lack of movement throughout a typical workday takes a toll on both my physical and mental health.
“The human body just doesn’t perform well when it’s sitting for a copious amount of time,” said biomechanist Katy Bowman in a phone interview with Savinly.
Even though I hit the gym almost daily for a couple hours, that isn’t enough to keep my joints, spine and cardiovascular system in prime condition when I’m parked on my backside the rest of the day.
“There’s a tremendous amount of research you can’t exercise off sedentarism,” Bowman said.
But I have encouraging news for myself and you devoted readers: You’re only a handful of minor adjustments away from living a healthier, less sedentary life without losing productivity at work. And Bowman, author of “Don’t Just Sit There,” summarizes it with an easy-to-remember mnemonic: S.W.I.T.C.H.
Staying Active at Work Is Simple With S.W.I.T.C.H.
I’m an unapologetic desk dweller.
Even though our office has cozy beanbags, colorful couches and a variety of relaxed spots to hang out, I’m most productive at my desk.
And that’s okay because Bowman’s approach to adding movement into an otherwise stationary day doesn’t require abandoning your workspace. Here are six straightforward ways to weave more motion into your day without sacrificing efficiency.
Stand More and Sit Smarter
I never paid much attention to how I sit.
But Bowman explains that most of us collapse into the same pose repeatedly, loading pressure onto the lower spine, sacroiliac joint and other vulnerable spots of our skeleton. That ache in your tailbone could be the result of poor sitting habits.
Give your core a chance to relieve some pressure from your spine by sitting on the front edge of your chair with an upright back — aim to tilt your pelvis forward. Sitting on a rolled towel can assist. It feels odd at first, but you’ll notice improvements quickly.
Also, take advantage of different zones around your office and experiment with varied seating positions on different surfaces. For instance, I tried lying face down on a beanbag for thirty minutes, then sat cross-legged on the floor. Being able to get up from the floor easily is a reliable indicator of longer, healthier living.
A standing desk is useful, but following these tips should put you on the right path to manage sedentary office life.
“You can still sit, just sit differently,” Bowman said.
Walk for 3 Minutes Every Half-Hour
You know that meeting that will likely drag for another half hour? Suggest a standing meeting or even a walking meeting instead.
First, people tend to be more concise, getting back to proper work sooner. Second, it supports Bowman’s recommendation to walk three minutes every half-hour.
A 2016 study in the International Journal of Behavioral Nutrition and Physical Activity reported that a few minutes of walking improved mood, reduced fatigue and even diminished food cravings.
I can attest to that last point — I munched 67% fewer mini cheese rounds and half the pretzels, and I managed to resist the popcorn spills that tend to carpet my workspace in buttery flakes.
“And longer walks can boost creativity,” Bowman said. But most importantly, it gets you moving and benefits your cardiovascular health.
Interval-Train the Eyes
You should step away from the screen — well, once you finish this piece, of course.
Focusing on something close to your face is like holding a muscle contracted. If you’re like me, you might be engrossed in work for hours on end.
“It’s like working your biceps by holding a 20-pound weight in a fully flexed position for three hours,” Bowman said.
Give your eyes a break by looking away from the monitor and focusing on something distant, like a building outside or at the far corner of the office. Yes, Carol, I know you nabbed my lunch from the fridge yesterday.
Do a quick look-away every five minutes and a longer gaze once every half-hour.
Train the Feet With Texture
This one might sound odd, but bear with Bowman.
“Most of the surfaces you walk over are unnaturally flat and even,” she said. “But your ankles and the 33 joints in each foot need a lot of variety underfoot to get all that movement.”
True — especially in places where the nearest hill is a parking ramp. It’s worse if you often wear heels, Bowman noted.
Kick off the shoes or heels and try a pebble mat at your standing desk. Shift your weight and move on it now and then. A squishy, uneven surface works too. I used a yoga mat and no one batted an eye, and it genuinely felt like I was awakening joints in my feet I didn’t know existed.
Calf Stretches Throughout the Day
Calf stretches help maintain blood flow after long periods of sitting, Bowman says. She offers a couple of straightforward moves to preserve mobility while at work.
Place that rolled towel I mentioned earlier on the floor beside your desk and stand up (yes, really). Put the ball of your foot on the towel’s edge while keeping the heel on the ground. Keep that leg straight and step forward with the other foot, holding for a few seconds. Repeat on the other side.
To target the other calf muscle, the soleus, start the same way but bend the front knee slightly.
Want a few more office-friendly exercises like these? Click here for five major stretches that can revamp your workday.
Hang From a Door Jamb
Turn those mouse hands into monkey arms.
You can improve and maintain shoulder mobility simply by hanging from a door jamb for a few 30-second sets each day. Grip strength, which has been on the decline, is also strengthened by supporting your weight a few times daily, Bowman said.
“It’s almost like a use-it-or-lose-it situation,” Bowman said.
I’ve done this at the gym for a while but hadn’t thought to fold it into my everyday routine. Even just reaching up and touching the top of a doorway for 30 seconds can help keep that mobility intact.
Ways to Remember to Stay Active at Work
Bowman is a big fan of Post-it notes (me too) and suggests leaving small prompts to get up, shift your gaze or grab the doorframe near your workstation.
“Those visual reminders are useful,” she said.
Time Out is a free app that nudges you to take breaks when you get pulled deep into a task.
And my go-to tip is to recruit a coworker as an accountability partner for some of these habits. When you skip a walk, Carol will be there to prod you into action.
Thanks, Carol.
Alex Mahadevan is a data journalist at Savinly. He promises he’ll give yoga a try someday. Until then, you might spot him hanging from his editor’s office door. (Sorry, Lexi.)
