Experts On Call: How Do I Stay Healthy While Working A Sedentary Job?

As many people continue working from home for the foreseeable future, prioritizing health and movement can be a challenge. People in walkable cities no longer have the commute to and from work to rely on, and many gyms and workout studios remain closed, both of which make the sedentary effects of a desk job seem more prominent.

One of the best ways to make your desk job less sedentary is to frequently get up and walk around. Our legs are the easiest free tool we have to stay active, so use them if you're able.

I choose to wear sneakers during work (but you could also keep them nearby), so when scheduled phone calls or potential breaks arise, the opportunity to take them outside is accessible. When the days turn colder, keep a jacket, scarf, or gloves next to your sneakers so the weather doesn't serve as an excuse to stay indoors.

Not only will you stay adequately hydrated (which supports immunity), but drinking water can also inadvertently promote movement in the form of bathroom breaks. While you're up, consider spending a bit of extra time walking around or stretching before returning to your desk.

When working from home, it can be easy to become distracted. Instead of focusing on the various ways you "should" be eating, moving, working, etc., focus on the big picture, and remember that being healthy is about having a healthy mindset.

Particularly with the recent election, COVID-19, and other stressors, it's easy to become glued to screens (including the one you're working from), which can result in burnout. When possible, take breaks from external stressors and tune into your body's signals.

When you look at the Blue Zones, good health and longevity are partially attributed to all-day activity. In other words, an hour at the gym won't correct eight hours of sitting. While there's no hard-and-fast rule, standing up every 30 minutes to an hour is recommended. Before sitting back down, spend at least five to eight minutes stretching.

To prevent mindless snacking, keep food in the kitchen and away from your desk. That way, when a craving or a hunger pang does strike, getting up to satisfy those needs becomes a thoughtful event. I also recommend portioning your snack of choice into a reasonably sized bowl to keep from overdoing it.

When there's no distinct end to the workday (i.e., commuting back home), it can be easy to overextend your hours, thereby increasing the amount of time you spend being sedentary. For both mental and physical health, it's important to set boundaries in the evening.