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Five Tips for Staying Healthy While Working Full Time

Reaching your health and fitness goals isn’t always easy while working all day. According to the Bureau of Labor Statistics, full-time employed Americans spend, on average, 8-1/2 hours a day at work (42.5 hours per week). Factor in an average commute time of 50 minutes (round trip), and you arrive at roughly nine hours of sitting, five days a week for most working citizens. However, to promote a healthy workplace lifestyle, the goal is to sit less and move more. So, how do we get the job done while promoting physical activity? Fortunately, there are many creative and simple ways to implement a healthy lifestyle on the job.

Step to It!

One of the easiest ways to incorporate movement is to take the stairs instead of the elevator. In addition, parking or getting off at the bus stop as far away from your workplace as time allows will add to your daily steps. Additionally, allowing yourself a break every hour to stretch or take a brisk walk is a great way to clear your mind and improve circulation.

workplace-health-boulder-medical-centerBreathe It In

If and when you feel stressed or overwhelmed at work, take time out to focus on your breathing. I recommend deep breathing exercises (4 seconds in, 4 seconds hold, 4 seconds out, 4 seconds hold, as many times as possible) to reduce stress levels.

Stand Tall

Try and reduce optional sitting as much as possible in your life. A standing desk with an anti-fatigue mat is an excellent option for those who work at a desk. Use a footstool, slant board, or foot rail to alternate standing positions. If you must sit, try to do so with a neutral spine and move at least 2 minutes for every 30 minutes you sit.

Keep an Eye on Screen Time

It is essential to take breaks from looking at screens. Try implementing the 20-20-20 rule: every 20 minutes, look at something at least 20 feet away for at least 20 seconds. Avoid using electronics after dark (2-3 hours before bed), and use blue light-blocking glasses to suppress the release of melatonin. Also, keeping an eye on work lunches to ensure they are packed with nutrition is something to be mindful of during a busy work day.

Small Changes…Big Difference

Providing yourself with the adequate tools to maintain health can make a big difference in your life and not just at work. For example, neck movement, wrist rolling, foam rolling, hip openers, and shoulder/chest openers are fantastic ways to decompress at the end of the day and can be done while watching your favorite show. In addition, investing in a wearable fitness tracker is a great way to ensure you’re moving enough. Many are customizable, alerting you when to stand after sitting too long. These seemingly minor changes can improve the well-being and health of individuals and make a big difference over time.

World Health Organization Global Recommendations

  • Adults aged 18–64 should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or at least 75 minutes of vigorous-intensity aerobic physical exercise throughout the week or an equivalent combination of medium- and vigorous-intensity activity;
  • Aerobic activity should be performed in bouts of at least 10 minutes duration;
  • For additional health benefits, adults should increase their moderate-intensity aerobic physical activity to 300 minutes (5 hours) per week or engage in 150 minutes of vigorous-intensity aerobic physical exercise per week or an equivalent combination of moderate- and vigorous-intensive activity;
  • Muscle-strengthening activities should involve major muscle groups two or more days per week.
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