Sedentary job but still want to stay fit? Here’s how you can do it!

Sitting is the new smoking. That was the headline in the papers just before the pandemic, and now this health risk seems to be spreading even faster than the virus itself. We hardly ever step away from our screens anymore. Fortunately, we have some tips to help you stay fit!

Sedentary job but still want to stay fit? Here’s how you can do it!

Humans are made to move. Our entire body is built for it. So, you can easily figure out what happens now that we spend countless hours behind our screens and have little else to do in our free time but lounge on the couch and scroll through social media.

We become sluggish, lethargic, and start to expand. Worse still: cardiovascular disease, depression, and diabetes are also lurking.

Time to sound the alarm and do something about it!

1. Stand and walk

Don't just sit there, get moving. It’s easier than you think; you don't necessarily need to buy complicated desk bikes or exercise balls. Even on an average workday, there are countless moments when you can get moving in a very natural way. Yes, that’s possible at home, too!

Almost every phone call can be taken while pacing around.

If a colleague is within walking distance, don't email or call them; go over and chat in person to coordinate. If you have a long video call, set a good example by standing up in front of your screen after 45 minutes at most.

If you work in an office, suggest having a standing meeting. It might take some getting used to at first, but you’ll soon notice the benefits.

Not only does the meeting run more efficiently and therefore take less time, but your body will also thank you for getting out of that chair for a while.

2. Plan better

We know it’s very tempting to quickly squeeze that important conversation into the last free slot in your calendar. Don't do it. For important conversations, it’s crucial to keep your head in the game. It’s better to schedule it at a quieter time, where you ‘treat’ yourself to some extra preparation time.

If the conversation really can't wait that long, swap it with another appointment that is less urgent.

Better planning also includes ‘white space,’ or short break blocks.

Take 10 minutes between appointments to recover, make a pit stop, and move around.

We aren't fans of multitasking, but in this case, we dare say that such a combination is not a bad choice.

3. Check your workspace

Take a fresh look at your (home) workspace. How many things are on your desk that don't actually belong there? Do you have enough daylight and fresh air? Is your chair adjusted correctly and is your desk at the right height? If you work with a laptop, buy a laptop stand so that the screen is at eye level. This will significantly improve your posture.

If you are unsure about the proper setup of your workspace, have an occupational therapist take a look. ‍

4. Take care of your inner engine

Your inner engine needs good fuel. Especially when you sit a lot, it is smart to make conscious choices about what you eat and drink. Water is number one. Make sure you drink at least one and a half liters a day; a large glass of water with every meal and a carafe on your desk is a good idea. Tap water is fine, as the quality in the Netherlands is excellent.

Another good rule of thumb: only eat things that are good for your body.

Skip the candy aisle at the supermarket and leave the deep fryer off. A well-stocked fruit bowl invites you to snack healthily and also gives your immune system an immediate boost. The last type of fuel we don't want to leave out: oxygen.

Open the window of your workspace every now and then and take conscious, deep breaths. There are various great meditation and breathing exercises to be found online, so take advantage of them.

5. Stay active outside of work

Even office and remote workers who have followed the previous tips diligently during work hours still struggle with a lack of movement. Try to compensate for the lack of physical activity outside of work hours. Of course, exercising is a great idea. But if that isn't possible—for example, because gyms are closed or only open when you have to work—you can also come up with alternatives.

A dip in the sea or a walk is always an option (provided there is no curfew in the way), perhaps with the encouragement of the well-known ‘Ommetje’ app from the Hersenstichting. Cycling to work or parking your car a half-hour walk from your workplace is also a way to start and end your workday feeling refreshed.

Meer tips nodig?

‍Pluvo is focused on online working and learning, so yes, we are also guilty of sitting too much and moving too little. But we are truly trying to change that. We love sharing our knowledge, so feel free to contact us if we can help you brainstorm!