We are all aware of the damaging impacts of a sedentary lifestyle on our well-being. But did you know your desk job is also causing havoc on your body? Sitting for 8-10 hours with minimal or no movement restricts blood circulation in your legs, the strongest muscles in your body. That leads to weight gain, weaker bones, and reduced blood circulation, apart from influencing poor spinal form, mental health, and stress levels.
Consistent blood flow is essential for your tissues to absorb nutrients, get rid of waste, and maintain the strength of your muscles. The idea here is that the more you move, the more blood will flow through your body, making it active and helping you avoid a lot of diseases in the long run.
If you have been stuck to your chairs so far, let’s get you up and moving with the tips below:
- Take breaks to walk – It is a low-impact yet useful exercise. Walking at a slightly challenging speed with your co-workers every hour of sitting will increase blood flow throughout the body and produce muscle contraction in the legs.
- Stretch for flexibility – Stretching reduces stress, improves posture, and alleviates body aches. Some of the most basic stretches can be performed even at your workspace.
- Wear Compression socks – Sitting for longer sessions can cause fluid buildup. Investing in compression socks will elevate blood circulation and prevent conditions like plantar fasciitis, DVT, varicose veins, etc. This soothes tired feet and legs, relieves aches, promotes more relaxed movement, and prevents blood clots in the legs.
- Position your body appropriately – Sitting with crossed legs hampers the blood flow in your lower body. Ensure you sit at your desk with your legs slightly apart and your feet on the floor. A slight elevation using an ottoman or stool will help the blood reach your leg muscles efficiently.
- Tap Tap Tap – Tapping your foot from time to time while remaining seated or standing at your desk also improves blood flow. With your heels on the ground, tap your toes to the beats of your favorite music. Alternate your legs and continue for 30 seconds.
- Calf raises – If you find yourself waiting by the printer, copier, or microwave, use the time to perform this gym gem. Plant your feet firmly on the ground. Raise your heels as far as possible while holding somewhere for balance. Then slowly lower back down. You can even ask your colleagues to join you and make it a fun session.
- Ankle flex – Press your feet firmly on the floor and lift both heels off the floor. Slowly lower them down and then lift both your toes, pulling them towards your shins. Repeat 10-15 times on each leg to improve ankle flexibility.
- Don’t stress out! – How can we talk about a healthy lifestyle and not mention stress level checks? Because however hard you try to remain active, it will all be useless if your stress levels are over the roof. Exercising, listening to music, taking deep breaths, meditation, or psychotherapy are some ways to keep stress away.
Give these recommendations a try and present yourself with the optimal blood circulation essential for a healthier life, even with a desk job.
