Sitting for so long without any breaks can exhaust the mind. Always choose a quick walk to escape from sleepiness. Sitting is a new form of smoking, people are at high risk for those who are following a desk job without any proper exercise, especially cardiovascular disease.
Desk job may sound like an unhealthy option but if you consistently follow some of the important steps, you can face it even better. Check out some of the tips for maintaining good posture and preventing back pain.
Encourage Stretches Every Hour
Being in a place too long will make you lazy and stick to the same chair. Choose to walk every hour and enjoy your coffee and snacks but make sure you stand or walk.
Make Your Lunch Break a Daily Routine
The best time to relax and top up your energy would be the lunch period; at this time you are free to go for a quick walk and do some stretches. Try to make this a regular plan and implement it regularly.
Desk-Friendly Exercises to Strengthen Core Muscles
Sitting at a desk for long periods can be detrimental to your health, especially if you’re not getting enough physical activity. Fortunately, there are some simple exercises you can do at your desk to strengthen your core muscles and improve flexibility. Here are some desk-friendly exercises you can try,
Chair twists: Sit tall in your chair and cross your arms over your chest. Twist your torso to the right, holding for a few seconds before returning to centre. Repeat on the left side.
Seated knee hugs: Sit tall in your chair and hug one knee into your chest, holding for a few seconds before releasing. Repeat on the other leg.
Shoulder rolls: Sit straightly in your chair and roll your shoulders forward and then backwards in a smooth motion.
Seated forward fold: Sit tall in your chair and hinge forward at your hips, reaching your hands toward your feet. Hold for a few seconds before sitting back up.
Tips for Maintaining Good Posture and Preventing Back Pain
Unfortunately, most professions deal with office work. and people are forced to sit in the same place for long hours. This doesn’t mean they are glued to it. A proper balance is required to maintain a healthy life. Consider some stretches regularly to ease laziness.
Being unfit and inactive at exercises can increase the risk of various health problems such as heart disease, diabetes, obesity, early death and more. Walking is the best exercise no matter your age. It is always advisable to consider doing physical activities for both mental and physical health.
A proper diet also plays an important role in the journey of a healthy life. Avoid junk and heavy meat during working hours, it may take hard to digest and sustain in the body as fat. Always have fresh fruits and vegetables if you plan to sit for long hours.
Shift to ergonomic chairs, as it is one of the best tips for maintaining good posture and preventing back pain.
Healthy Snack Options for Desk Jobs
Eat tasty and healthy snacks to crunch out all the deadlines! Check out some of the best snack ideas to plan up regularly,
- Fruits and vegetables – Stay fit and hydrated with your favourite salads or consume them wholly.
- Boiled eggs – easy and quick-made for protein.
- Nuts – crunchy and nutritional-rich snacks.
Choose the food that keeps you complete, and make sure not to overeat when sitting for long hours. Eating healthy and regular exercise can make you active and live longer. Hope this blog gives you some of the important tips for maintaining good posture and preventing back pain.
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