From the Benefits to Creative Options: Working Out When You Have a Desk Job

 

Individuals who predominantly sit at work have a 16% higher risk of mortality from all causes, according to a study published in JAMA Network Open. Findings also revealed that those who predominantly sit at work also have a 34% higher risk of mortality from cardiovascular disease. According to estimates from researchers, those who sit a lot at work would have to engage in “an additional 15 to 30 minutes of physical activity per day to reduce their risk to that of individuals who do not predominantly sit,” the CNN Health article stated. For many, a desk job can make for an ideal career — however, it’s imperative to realize the health risks involved and how proper exercise can make an impactful difference. 

 

 

Individuals who work at a desk job are likely to be sitting anywhere from four to eight hours. From posture to health concerns such as chronic pain and beyond, there’s no question that prolonged sitting can bring an array of negative health effects to the table.

 

When asked about the risks of sitting too much, Edward R. Laskowski, M.D. highlighted the fact that research has linked sitting for prolonged periods of time with a variety of health concerns. “They include obesity and a cluster of conditions — increased blood pressure, high blood sugar, excess body fat around the waist and unhealthy cholesterol levels — that make up metabolic syndrome.” Additionally, Laskowski mentions the increased risk of death from cardiovascular disease and cancer. 

 

Healthline highlights additional risks associated with prolonged sitting, including weight gain, weak legs, tight hips and a bad back, and even anxiety and depression, to highlight a few of many. The development of chronic pain is another concern, with a variety of root causes coming from the office. For example, work-related chronic pain can come from poor posture when sitting at the desk, standing for long periods of time, sitting in the same position for extended periods of time, and not moving around enough throughout the day. Treatment for chronic pain ranges greatly. While those with more severe chronic pain will need to discuss treatment options with a medical professional, lifestyle solutions to successfully address chronic pain may work for some, and can range from yoga to remedial massage. On the other hand, simply being mindful and moving throughout the day while integrating an effective and regular workout routine can be enough to mitigate the pain for others, especially those who are dealing with mild pain.

 

 

When it comes to counteracting the negative health impacts of sitting at a desk job all day, going to the gym can make a difference. “Sitting and the bad effects of sitting really are in large part, not entirely, but in large part mitigated by exercise,” said Dr. Mark Tremblay, director of healthy active living and obesity research at the CHEO Research Institute. The 2018 Global News article goes on to cite a 2016 meta-analysis in the Lancet, which revealed that being extremely active and getting about 60-75 minutes of moderate intensity activity per day “seemed to counteract the effect of sitting on all-cause mortality.” However, this is more exercise than most countries’ general physical activity guidelines — that said, it’s noted that those who did less exercise saw some benefits as well. “Get your daily dose of physical activity for sure. If you can break up extended sitting, there’s additional health benefits that are likely to be there for you as well,” Tremblay said.

 

There are a number of beneficial workout routines that beginners can take up in order to counteract the negative effects of a desk job. Talking with a physical trainer (PT) is a great way to get a personalized workout when easing into the gym, especially when taking concerns such as chronic pain into consideration. “Just because you have back pain does not mean you can’t go to the gym,” says Sam Chan, DPT, ATC, CSCS, physical therapist and athletic trainer from Bespoke Treatments New York. The Men’s Health post goes on to provide a brief rundown of a series that allows individuals to train around lower back pain, with exercises like elevated kettlebell deadlifts. With this move, Chan notes that “you do not have to bend down as low, so potentially we’re avoiding any rounding that can occur at the low back.”  When settling into a gym routine, it’s important to keep a few key tips in mind; always warming-up beforehand, keeping workouts simple, and remaining consistent are just a few recommendations worth following when easing into a new workout routine.

 

 

On days when heading to the gym isn’t possible, doing exercises at your desk is a fantastic way to remain active while also breaking up long periods of sitting. The Cleveland Clinic points out that ‘mini workouts’ spread throughout the day are as effective as longer ones. “Depending on your office situation, you could fit cardio and strength training into your workday,” said athletic trainer Eric Moogerfeld, DPT. For example, because research shows that short periods (less than 10 minutes) of higher-intensity physical activity throughout the day can actually have a positive effect on weight. “Standing desks help reset your posture, but some desks and equipment offer cardio options as well,” Moogerfeld said. Treadmill desks are just one option available. 

 

When it comes to strength training, the Cleveland Clinic notes that isometric muscle strengthening, oblique twists, desk planks and pushups, and seated leg extensions are just a few worth integrating into your workday. Healthline highlights an array of additional exercises that can be done right from your desk, including mini workouts that only take five or ten minutes. For example, the five minute workout can utilize various exercises in different combinations, depending on what you have room for (a cubicle office space, for instance, may give you more room than if you were in an open-floor office plan). The sample workout includes 20 reps of desk push ups, 10 reps of seated knee-to-chest exercises, 10 squats, 30 seconds of a desk plank, seated flutter kicks (10 reps on each side), 10 reps of Romanian deadlifts, and 20 jumping jacks, though this can be modified based on personal preferences and other factors.

 

Working out when you have a demanding desk job can sound nearly impossible, especially if you don’t have enough time to hit the gym on a regular basis. By integrating a healthy workout routine both in and out of the gym, however, mitigating the harmful effects of prolonged sitting can be done in simple ways — even if you’re performing exercises right at your desk.