How to Have Healthy Office Habits

Sitting is the new smoking. Sheila Kalas, founder and owner of Fitness Plus, gave tips on how to stay healthy if you have to sit all day, when she was interviewed by news anchor Lauren Gawthrop during a segment of “Good Day Kentucky” (GDK) on Friday, April 24, 2015.

If you spend your entire workday sitting down, get up and moving somehow. Here are some ways to have healthy office habits.

1. Don’t sit for long periods of time. One suggestion is to stand up every time the phone rings. “When you’re standing and not sitting, you’re helping your health,” Sheila said.

2. Ask your HR department about being able to use a conversion desk, a standup desk or a treadmill desk.

3. Have a walking meeting with colleagues or clients instead of a sit-down meeting in the conference room.

4. Set an alarm to go off every 20 minutes, to do some sort of activity for about a minute or two. Walk down the hall, or do two sets of 10 sit-stand-squat exercises. When you do something that often over the course of a day you’ll get in 16 sets of exercise.

5. Because sitting for hours at a time causes poor posture (head forward and slumped shoulders), a weak overall core and back pain, here’s an exercise for the back muscles: Squeeze your shoulder blades together. Pretend you’re squeezing a lemon between your shoulder blades.

6. Engage your core. The core comprises all the muscles from chest to knees, so there are many, many exercises. One example is to pretend someone is going to punch you in the stomach and then contract your abdominal muscles.

Watch Lauren’s GDK interview with Sheila:

Previous GDK interviews:
How to Avoid Common Gym Injuries

How to Choose a Personal Trainer

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