The average adult spends about 6.5 hours a day sitting — nearly half the day. One reason: They’re stuck working at a desk.
As anyone with back or neck pain knows, sitting for long periods can make your whole body feel achy and stiff and exacerbate pre-existing joint or muscle pain. It’s also associated with a long list of chronic health conditions: obesity, high blood pressure, high blood sugar, high cholesterol, and even elevated risk of some forms of cancer. But luckily, there’s a simple antidote. Research shows that simply moving more throughout the day can reduce these risks and help your body feel energized instead of achy.
We acknowledge that it can be hard to find time in your busy day for movement. One easy and efficient way to move more is to introduce little bursts of activity while at your desk, says Dr Rashi Goel, MPT, a Zanskar Health physical therapist. It might not sound like much, but it can reap big benefits. In fact, the exercise equivalent of walking five minutes every half hour can offset some of the most harmful effects of sitting, according to a 2023 study published in the journal Medicine & Science in Sports & Exercise.
Here, learn more about the benefits of moving during your workday and get simple exercises you can do at your desk — even during hectic days and in cramped office spaces, from the experienced physiotherapy team at Zanskar Health.
Benefits of Doing Desk Exercises
Want to pump up your work performance? Move more during the workday. Yeah, we know it’s not always easy to dash off to the gym or head out for a power walk during your lunch hour, which is why little bursts of activity at your desk during the day can be so important, says Dr. Goel.
Here are some of the top benefits of exercise while sitting at a desk:
- ◦ Helps your heart. A 2020 study found that short bouts of exercise several times a day lowers blood pressure and heart rate.
- ◦ Boosts your productivity. Research shows that employees who squeeze in a workout during their workday are more productive, manage their time better, and experience more job satisfaction.
- ◦ Enhances mood. Exercise releases brain chemicals called endorphins, which make us feel happier, says Dr. Goel. This is one reason why workers who exercise during the day say they’re less stressed than those who don’t.
- ◦ Lowers pain levels. Endorphins also help blunt the effects of pain. Many people with conditions that contribute to chronic pain (like arthritis) may find it challenging to do longer workouts. Short bursts of activity may provide the health and pain-relieving benefits they need, notes Dr. Goel.
- ◦ Boosts brain function. People who exercise vigorously for just under 10 minutes a day have better memory and cognition skills, according to a 2023 study published in the Journal of Epidemiology and Community Health.
Best Exercises to Do at Your Desk
1. Gluteal Set: This buttock squeeze works your glutes, as well as your core, which can help relieve pain and stiffness in your back and hips
2. Seated Hip Flexor Stretch: Tight hip flexor muscles are one of the direct causes of back pain. This move opens up your hips and creates a more neutral position for your back.
3. Overhead Shoulder Stretch: This gentle movement helps prevent neck and upper back pain while you sit at your computer. “It really opens up your shoulders and chest, which takes pressure off of your cervical spine (neck),” points out Dr. Goel.
4. Head Turns: Like shoulder raises, these help strengthen and stretch neck and upper back muscles.
5. Chin Tucks: These will activate your postural muscles, which may help to decrease headaches from looking at your computer for long periods of time, says Dr. Goel.
6. Seated Pelvic Tilt: “This one helps to activate your lower back muscles and provide more stability around the spine,” explains Dr. Goel.
Ideas for Leaders: Work Fitness Challenges
Promoting workplace fitness isn’t just for employees. Managers can help their workers stay healthy and reduce the risk of health problems from being sedentary. Research shows that workplace health programs can cut down on absenteeism, healthcare costs, and even disability claims. One good way to do this is to have work fitness challenges. They also encourage team camaraderie that may last even after the challenge is finished. Some ideas for a work fitness challenge include:
- ◦ Walking challenge. People can earn rewards if they walk a certain number of steps every day or over a set period of time.
- ◦ Daily habit challenge. These challenges can involve different goals or criteria, like only taking the stairs at work or going on walks during lunch breaks.
- ◦ Team fitness challenge. These can foster a sense of community by setting large goals for the group (e.g. “walk 5,000 miles”) and keeping track of the results on a whiteboard.
- ◦ Class attendance challenge. Challenge workers to attend a set number of group fitness classes over a period of time.
- ◦ Holiday challenges. Set a physical activity challenge during the holidays to help keep people motivated through November and December.
- ◦ Plank challenge. Challenge employees to perform a plank for a set amount of time each day. Then increase that time by five seconds each day until you reach a specific goal. This works as a team challenge, too.
- ◦ Water bottle challenge. Set a goal for everyone to drink a certain amount of water daily. “This can indirectly help people move more because every time an employee has to fill up their water bottle, they have to walk back over to the water cooler,” says Dr. Goel.
Zanskar Health team has experience in setting these up for organizations of all sizes. Get in touch.
PT Tip: Get up from your chair atleast every 30 mins
It will help to put into practice to do these stretches and exercises by first training yourself to keep getting up from your chair after every 30 minutes for small “movement” breaks. You increase your longevity and improve your work efficiency manifolds by doing this.
Learn More About Zanskar Health for Gout
If you would like to learn more about Zanskar Health’s workplace programs or would like us to get in touch with your HR teams, get in touch with us directly. Our care program is based on the 3 pillars of best-practice care: education, behavioral health, and lifestyle therapy.
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This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.