{"id":17246,"date":"2018-01-18T12:11:40","date_gmt":"2018-01-18T17:11:40","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=17246"},"modified":"2018-01-18T12:11:40","modified_gmt":"2018-01-18T17:11:40","slug":"fit-flexible-office-work","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/fit-flexible-office-work\/","title":{"rendered":"How To Stay Fit And Flexible When You Work An Office 9-To-5"},"content":{"rendered":"<p>When you have one of those 9-to-5 (or 9-to-6, 9-to-7\u2026) jobs that has you chained to a desk all day, it\u2019s easy to fall into a stiff pose that leaves you feeling mangled and sore. It\u2019s also pretty easy to fall out of shape\u2014after all, no one ever broke a sweat at the copy machine.<\/p>\n<p>The pitfalls of a sedentary lifestyle and the havoc sitting for long periods of time can wreak on your health have been the subject of many scientific studies, with each conclusion seemingly scarier than the next. For instance, a study published in the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/29026727\"><em>Journal of Lifestyle Medicine<\/em><\/a> looked at the adverse effects of prolonged sitting on the general health of 447 office workers who spent an average of 6.29 hours sitting out of an eight-hour workday. The findings? \u201cOur results indicated that long sitting times were associated with exhaustion during the working day, decreased job satisfaction, hypertension, and musculoskeletal disorder symptoms in the shoulders, lower back, thighs, and knees of office workers,\u201d concluded the study\u2019s authors.<\/p>\n<p>Considering that precisely nothing about that conclusion sounds appealing, we asked experts how best to combat the adverse effects of a desk job\u2014particularly if a standing desk isn\u2019t an option in your workspace environment.<\/p>\n<h2><strong>Flex in Five<\/strong><\/h2>\n<p>When a lunchtime yoga session isn\u2019t in the cards (and, really, is it for most of us?), <a href=\"http:\/\/www.sherrellmooretucker.com\">Sherrell Moore-Tucker<\/a>, a natural health and wellness professional who specializes in<a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/10\/10\/adventurous-yoga\/\"> yoga<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2018\/01\/03\/i-tried-meditation-one-week\/\">meditation,<\/a> has a quick fix. She recommends incorporating the following few movements into your day, five times a day:<\/p>\n<p>\u201cEnjoy a nice mid-day inversion\u00a0by bending forward holding onto your chair for support, or place your hands on your shins or touch your toes while\u00a0releasing the head and neck (hold for 30 seconds),\u201d she instructs.\u00a0\u201cReversing gravity, begin to shake the head side to side and up and down as if you&#8217;re gesturing yes and no (for another 30 seconds).\u201d<\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/search?search=muscle%2B%2526%2Bjoint%2Bhealth\">Shop for\u00a0joint health supporting supplements.<\/a><\/strong><\/p>\n<p>Moore-Tucker then suggests\u00a0standing while rolling your shoulders slowly\u00a0forward and back a few times, adding your arms by circling forward and back for one minute.\u00a0Next, while holding onto your desk for support,\u00a0step one leg back into a lunge to stretch your legs (for 30 seconds on each side).<\/p>\n<p>\u201cBring the legs back together and stand tall with the arms overhead,\u201d she says. \u201cLean the body to the right and then to the left a few times (for 1 minute).\u00a0 Place the hands on the low back and stretch and lift the chest up and slightly back for a gentle back bend like the ones that we do early in the morning.\u201d<\/p>\n<p>For your final move, Moore-Tucker advises to finish with a seated twist by twisting your chest, shoulders, neck and head to the right and then the left (for 30 seconds on each side).<\/p>\n<h2><strong>Energize Early<\/strong><\/h2>\n<p>If you aren\u2019t a morning person, the idea of setting your alarm even earlier than usual might seem like a punishment, but Tiffany Cruikshank, L.A.C., MAOM, RYT, founder of <a href=\"http:\/\/www.yogamedicine.com\">Yoga Medicine<\/a>, recommends giving yourself a burst of exercise before you head to the office.<\/p>\n<p>\u201cSo many of my patients and students are usually a bit burnt out and stressed out,\u201d she says. \u201cI prefer to try to get them to do something quick in the morning\u2014when you<em> want<\/em> your cortisol higher. This helps support the natural circadian rhythm, which is helpful for so many things from fatigue to insomnia, and really helpful for supporting the adrenals, which tend to take the brunt of long-term stress.\u201d<\/p>\n<!-- Shortcode [rr-products] does not match the conditions -->\n<p>There are a plethora of apps that provide short, simple morning-jumpstart workouts you can do from home. Cruikshankl recommends the meditation and yoga app and site <a href=\"http:\/\/yogaglo.com\">YogaGlo.com<\/a>,\u00a0which is \u201ca great resource since you can choose from a variety of classes to suit your needs.\u201d She also likes <a href=\"https:\/\/8fit.com\/about\/\">8fit<\/a> for people who want to build a habit of doing simple, exercise-based movements in the morning or during a break.<\/p>\n<h2><strong>Skip the Shortcuts<\/strong><\/h2>\n<p>Yes, that meeting is starting in a few minutes and, sure, it might seem more practical to take the elevator\u2014but don\u2019t. Embrace those moments when you\u2019re moving through your office to the bathroom, to a meeting, or on the way to a lunch.<\/p>\n<p>\u201cDon&#8217;t take shortcuts or use labor-saving devices such as elevators (unless you need to!),\u201d says Marshall Weber, fitness coach at <a href=\"http:\/\/www.jackcityfitness.com\">Jack City Fitness<\/a>.\u00a0\u201cWalk a few blocks for an errand rather than starting the car.\u201d<\/p>\n<p>Weber also recommends extending this into your life outside of work to combat the sitting you\u2019re doing all day Monday through Friday.<\/p>\n<p>\u201cIf you\u2019re parking in a mall or grocery lot, park further from the door rather than circling the lot for a closer spot,\u201d he says. \u201cYou\u2019ll get more exercise and save gas. When you&#8217;re cleaning the house, put some music on and do some dance moves while doing your cleaning routine.\u00a0It\u2019s a small amount of expended calories, but every little bit helps. Do a yard project with the children such as plant a garden or a tree.\u201d<\/p>\n<p>Of course, when you\u2019re working all week, it may be hard to hit the gym\u2014but everyone should aim to do some form of cardio about four times per week, along with strength training about two times per week. HIIT workouts are helpful for people who want to make the most out of their time, since they\u2019re short but explosive.<\/p>\n<h2><strong>Posture Plus<\/strong><\/h2>\n<p>As Michelle Golla, a personal trainer at <a href=\"http:\/\/www.boost180fitness.com\">Boost 180 Fitness<\/a> in Denver, CO points out, the body was not designed to sit still.<\/p>\n<p>\u201cA good rule of thumb is for every 50 minutes you sit, walk for the next 10,\u201d she says. \u201cNot only does this help get your blood flowing to your muscles, but also to your brain, increasing productivity.\u201d<\/p>\n<p>Golla also notes that if you have to sit, it\u2019s important to make sure the way you\u2019re sitting is good for you: \u201cA focus on good posture will also help combat the effects of sitting at a desk all day,\u201d she says. \u201cIf you have the option not to use a standard desk chair, exercise balls are a great alternative for keeping your core engaged throughout the day. Furthermore, if you have the option for a flexible desk option that converts to a standing desk, that&#8217;s another great way to change the dynamics of your physicality during the work day.\u201d<\/p>\n<p><strong>Related:\u00a0<a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/09\/18\/how-to-fix-bad-posture\/\">Bad Posture Can Lead To Big Problems\u2014Here\u2019s How To Fix It<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When you have one of those 9-to-5 (or 9-to-6, 9-to-7\u2026) jobs that has you chained to a desk all day, it\u2019s easy to fall into a stiff pose that leaves you feeling mangled and sore. It\u2019s also pretty easy to fall out of shape\u2014after all, no one ever broke a sweat at the copy machine.<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/fit-flexible-office-work\/\">Read More <span class=\"screen-reader-text\">How To Stay Fit And Flexible When You Work An Office 9-To-5<\/span><\/a><\/p>\n","protected":false},"author":157,"featured_media":17248,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[4,5,9],"tags":[84,391,1021,544,215,709,1022,264],"class_list":["post-17246","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-health","category-the-latest","tag-energy","tag-fit","tag-flexible","tag-posture","tag-sleep","tag-stretching","tag-work-life-balance","tag-yoga"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- 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chained to a desk all day, it\u2019s easy to fall into a stiff pose that leaves you ...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.vitaminshoppe.com\/blog\/fit-flexible-office-work\/\" \/>\n<meta property=\"og:site_name\" content=\"What\u2019s Good blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/\" \/>\n<meta property=\"article:published_time\" content=\"2018-01-18T17:11:40+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/01\/Untitled-design-2.png?fit=740%2C307&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"740\" \/>\n\t<meta property=\"og:image:height\" content=\"307\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Kelly Bryant\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@VitaminShoppe\" \/>\n<meta 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