How To Deal With A Sedentary Job

How many of you have a sedentary job? You know, one where you're sitting at a desk for hours on end?

I'm sure many of you don't like to hear that, but it's the truth for so many of us. And if you're trying to get fit or stay fit, it can be pretty difficult when your day-to-day involves hardly any movement.

But don't worry, I've got some tips for you!

Keep reading to learn how to make the most of your sedentary lifestyle.

The Desk Epidemic

Have you ever stopped to wonder how different people's jobs are now versus how they were in the past?

It's fascinating to think about! In the past, people's jobs used to involve a lot of activity.

They would work in the fields or in a factory, and they would constantly be moving around.

Nowadays, there is what we call a "desk epidemic," where most jobs require you to sit at an office for most of your day. This is definitely a change from how things used to be!

Some people say that this desk epidemic is causing a lot of health problems because people are not getting enough exercise. From bad posture to poor cardiovascular conditioning and health and even vision problems, those are all side-effects of a sedentary job and lifestyle.

Ways Around It

If you're stuck in a sedentary job, it's easy to let your health and fitness fall by the wayside.

But there are ways to stay active even if you're chained to a desk all day. Here are four of the best.


#1 Frequent Breaks

Taking frequent breaks from sitting and standing up to move around is essential in order to negate the negative effects of a sedentary job.

Even something as simple as standing up and stretching/activating the muscles for a few minutes every hour can make a big difference.

By taking breaks and moving around frequently, we can keep our muscles active and our metabolism in check, potentially even burning some extra calories.

So next time you feel your energy flagging at work, resist the urge to reach for another cup of coffee and take a walk instead.

If you are at a company's office and have a strict schedule, use the break as effectively as possible.

Refrain from smoking, sitting, and drinking more coffee.Go for a walk and eat a high-protein meal, instead!

#2 Post-Work Activity

We all know the feeling: you’ve been sitting at your desk all day, and your body is screaming at you to move.

But even if you’re not an active person, there are some easy ways to get moving and negate the side effects of a sedentary job.

One of the best ways is to exercise after work.

Not only will this help you to burn off some calories, but it will also help to improve your circulation and reduce the risk of developing the myriad of diseases that a sedentary job imposes on you.

And if you’re looking for something a little more exciting than a traditional workout, there are plenty of fun exercise classes available, from yoga to dance.

Next time you find yourself feeling stir-crazy at your desk, remember that a little bit of exercise can go a long way.

Especially after a long day of sitting!


#3 Avoid The TV!

What do you do when you come home from a long day of work?

Do you flop down on the couch and mindlessly scroll through social media or catch up on your favorite show?

If so, you're not alone. But think about it... An 8-hour workday, and then another couple of hours sitting down to watch TV, Netflix, or social media.

This adds up to 10+ hours of just sitting your life away.

That's a lot of time spent being inactive. And it's not good for your health.

So, what can you do to break the sedentary cycle?

The best thing is to take a conscious decision not to sit on the couch and in front of the TV/Phone. All you have to do is to get up and move around.

Choose movement before entertainment, or even better, combine them!

#4 Treadmill Desk

An office job is one thing. But are you someone who works from home?

Do you find yourself sitting in the same spot for hours on end, only to stand up and realize that your legs have fallen asleep?

If so, a treadmill desk may be just what you need. A treadmill desk is a walking desk that allows you to walk while you work.

This is an effective way for people who work from home to battle the side effects of a sedentary job.

Walking has many health benefits, and though it is not intense exercise, it's better than just sitting down.

In addition, walking can help to increase energy levels and improve mood.

So, if you are looking for a way to be more active at work, a treadmill desk may be the answer.

If you’re stuck in a sedentary job, you may feel like you can’t do anything to change it, but that’s not true!


There are plenty of ways to make the most of your situation and stay healthy and active. Try these four tips and let us know how it's going!

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