Gianna Lassiter, a Blue Cross and Blue Shield of Minnesota wellness coach, shares some tips to stay physically active, even if you have a desk job.
Q: Why is moving around good for you?
A: When we move around, our brain releases mood-enhancing chemicals. It helps get rid of “brain fog” we can feel from sitting for long periods of time. Moving around is also good for our physical health. Being active helps increase mobility and strengthens bones and muscles.
Q: What are the health risks associated with a desk job?
A: When you sit for several hours a day, your core is not engaged, your neck can be strained and your muscles will loosen. There are many other serious medical conditions that are associated with sitting for too long. Some of them include:
Q: How often should I move during the day?
A: It is better to stand than to sit, but the key is to keep your body moving throughout the day. Each hour you should sit, stand and walk for constant movement. Make it easy to remember by incorporating it into your daily routine.
For example, if you need to get water, use the restroom and go to the printer, you should do each task separately instead of all at one time. Walk to the bathroom then go back to your desk and stand for a few minutes. Then, walk to get a glass of water and go back to your desk to sit for a few minutes, and so on. Breaking these tasks up throughout the day will help you stay active without interfering with or distracting you from your work.
Q: What are some desk exercises I can do?
A: Here are a few routines that are easy to do at your desk and help keep you moving throughout your work day:
- Hands-free – When getting up from your chair, don’t use the arm rests to push up. Instead, slowly get up by pressing through your heels. Repeat this every 10 minutes throughout the day.
- Hot seat – Stand up, but when you sit back down, don’t go all the way down to the chair. Get as close as you can, then stand up again. Repeat six times per hour throughout the day.
- 8-minute statue – Get your blood flowing and stand up at your desk for eight minutes. Stand with your feet hip-width apart, keep your chin level, neck long, shoulders square, hips slightly tilted forward and bend your knees slightly so they aren’t locked.
- The 20-8-2 rule – Sit for no more than 20 minutes at a time, stand in one position for no more than 8 minutes and take a 2-minute moving break at least twice an hour to stretch or walk around.
Q: Does Blue Cross have any programs to help me stay active?
A: Blue Cross members have a variety of health programs to help you stay healthy, including fitness discounts* and a wellness discount marketplace*.
Blue Cross also has a wellness coaching program*. The wellness coach can provide you with tips, help you set goals, and provide educational materials about the importance of physical activity.