Content
Energy
Factors Leading To Inactiveness
Tips To Stay All active In Office
- Improve Your Workspace
- Stay Aqueous
- Stretch Regularly
- Prefer Stairs
- Walk While You Talk
- Use a Standing Desk
- Practice Office Fitness habit
- Design the desk comfortably
Synopsis
Frequently Asked Questions
Energy: Needed to stay active
The energy means the power required for the body to function. The energy required to work varies based on the nature of the work, individual metabolism, physical condition, and overall health.
Energy is basically calculated by our Basal Metabolic Rate, basically called BMR. The number of calories your body needs to maintain basic physiological functions at rest, such as breathing, circulation, and cell production. There are factors Influencing BMR like age, gender, weight, height, and body composition.
Physical Activity Level is also a scenario which includes all movements from daily tasks like walking, climbing stairs, and household chores. Physical activities such as running, swimming, and strength training that significantly increase energy expenditure.
Factors Leading To Be Inactive
Individual Metabolic Rate
Basal Metabolic Rate is the rate at which the body uses energy at rest. A higher BMR means a higher energy requirement. Metabolic rate generally decreases with age, leading to lower energy needs over time.
Gender also shows the difference in energy levels to work. Men typically have a higher BMR than women due to higher muscle mass. More muscle mass increases energy expenditure, even at rest.
Diet and Nutrition
A poor diet can significantly contribute to inactivity and decreased productivity in the office. Consuming high-sugar foods leads to rapid energy spikes followed by crashes, causing fatigue and lethargy.
Diets lacking essential nutrients result in decreased energy and stamina, making it harder to stay active and focused. High intake of processed foods and refined sugars can cause brain fog, affecting concentration and cognitive function.
Diets high in processed foods can lead to digestive problems like bloating and constipation, causing discomfort and reducing the desire to be active.
Lifestyle Factors
Quality and quantity of sleep affect energy levels and overall efficiency. Poor sleep can lead to reduced energy and productivity. Insufficient sleep, less than 7-8 hours per night, can accumulate and lead to chronic tiredness.
Chronic stress can deplete energy levels and affect metabolic processes. Regular physical activity boosts overall energy levels and improves metabolic efficiency.
Positive social interactions and supportive relationships can enhance mood and energy levels. Engaging in enjoyable social activities can provide a mental break and refresh energy.
Environmental Factors
Extreme temperatures can increase energy expenditure as the body works to maintain a stable internal environment. Higher altitudes can increase energy needs due to lower oxygen levels.
High temperatures can cause fatigue and dehydration, increasing the body’s energy expenditure to cool down through sweating. Low temperatures require the body to expend more energy to maintain a stable internal temperature, potentially leading to quicker exhaustion.
Poor air quality, including high levels of pollutants or allergens, can cause respiratory issues, fatigue, and reduced cognitive function. Good ventilation ensures a supply of fresh air, which is crucial for maintaining high energy levels and cognitive performance.
Psychological Factors
Prolonged stress can lead to physical and mental exhaustion, reducing overall energy levels. It can affect sleep quality and disrupt hormonal balance, leading to fatigue. Short-term stress can provide a temporary energy boost, but frequent episodes can deplete energy reserves over time.
Constant worry and anxiety consume mental energy, leading to feelings of exhaustion and decreased productivity. Anxiety can cause physical symptoms like muscle tension, headaches, and digestive issues, which can further drain energy.
Engaging in complex problem-solving or multitasking can lead to cognitive fatigue, reducing mental energy and efficiency.
Work Hours and Schedule
Long working hours can lead to physical and mental fatigue, reducing overall energy and productivity. Over time, this can lead to burnout. Working within standard hours, typically 8 hours a day, helps maintain a balance between work and rest, promoting sustained energy levels.
Working night shifts disrupts the natural circadian rhythm, leading to sleep disturbances, reduced alertness, and decreased energy levels. Frequently changing shifts can make it difficult for the body to establish a stable sleep-wake cycle, leading to chronic fatigue and lower energy.
Irregular work schedules make it challenging to establish a consistent routine for sleep, meals, and exercise, leading to fluctuating energy levels.
Tips To Stay All active In Office
Staying active in an office environment can be challenging due to the sedentary nature of many desk jobs. However, incorporating small changes into your daily routine can significantly improve your overall activity level and energy.
Improve Your Workspace
Optimizing your workspace for activeness can help you stay more engaged, comfortable, and productive throughout the workday. Use a sit-stand desk or a desk converter to alternate between sitting and standing. Position your monitor so that the top of the screen is at or slightly below eye level, and about an arm’s length away to avoid strain.Keep your keyboard and mouse at a height where your elbows are bent at a 90-degree angle and your wrists.
Invest in a chair that supports the natural curve of your spine. Ensure it has adjustable height, backrest, and armrests. Sit with your feet flat on the floor, thighs parallel to the ground, and back straight against the chair. Use a footrest if necessary.
Place frequently used items like your phone, notepad, or water bottle within easy reach to minimize unnecessary stretching and bending. Position your desk near a window to benefit from natural light, which can improve mood and productivity. Add indoor plants to your workspace to improve air quality and create a more pleasant environment.
Stay Aqueous
Staying hydrated in the office is essential for maintaining energy levels, focus. Keep a reusable water bottle at your desk to remind yourself to drink water regularly. Aim to drink a specific amount of water each day, 8 cups or 2 liters. Adjust based on individual capacity.
Use apps that track water intake and send reminders to drink throughout the day. Mark your water bottle with time-based goals to visually track your progress. Eat water-rich foods like cucumbers, oranges, and watermelon to contribute to your daily hydration needs.
Include soups and smoothies in your meals for additional hydration. Add natural flavors like lemon, cucumber, or mint to your water to make it more enjoyable. Combine hydration breaks with short walks around the office to stay active.
Stretch Regularly
Regular stretching in the office is a proven way to improve flexibility, reduce muscle tension, and boost overall energy levels. Set a timer or use an app to remind yourself to stretch every hour.
Let see some Desk-Friendly Stretches
- Neck Stretch: Tilt your head to one side, bringing your ear towards your shoulder. Hold for 15-30 seconds and switch sides to relieve neck tension.
- Shoulder Shrugs: Lift your shoulders up towards your ears, then roll them back and down. Repeat 10 times to ease shoulder stiffness.
- Seated Twist: While sitting, twist your torso gently towards one side, using the back of your chair for support. Hold for 15-30 seconds and switch sides to stretch your back.
- Quad Stretch: Stand on one leg and pull your other foot towards your buttocks to stretch your quadriceps. Hold onto your desk or chair for balance.
Prefer Stairs
Integrate stair usage into your daily routine by taking the stairs instead of the elevator whenever possible. Practice to use the stairs for certain floors or parts of the day to consistently increase your activity.
Use stair breaks as a chance to stretch and get your blood flowing. Climbing stairs can also serve as a short, energizing break from sitting. Organize stair-climbing challenges with colleagues to encourage friendly competition and collective motivation
Wear comfortable shoes that support stair climbing to avoid discomfort or injury.
Walk While You Talk
Walking while talking is a great way to incorporate more physical activity into your office routine, especially if you spend a lot of time on the phone or in meetings. Propose walking meetings with colleagues for one-on-one discussions or brainstorming sessions. This encourages physical activity while you discuss work.
Use a Bluetooth headset or wireless earbuds to stay hands-free during phone calls, allowing you to walk around comfortably. If your office allows, use a treadmill desk for walking while working or talking on the phone. Walk around your office space while on calls, using corridors or unused areas to stay active.
Use a Standing Desk
Using a standing desk to reduce the negative effects of prolonged sitting in the office. Ensure the desk height allows your elbows to be at a 90-degree angle when typing, with your hands floating comfortably above the keyboard.
Alternate between sitting and standing throughout the day to prevent fatigue and discomfort. Aim for 30-60 minutes of standing followed by sitting as needed. Place an anti-fatigue mat under your standing desk to provide cushioning and reduce strain on your feet and legs.
Practice Office Fitness habit
Implementing office fitness challenges can encourage a culture of health and wellness while fostering team spirit and engagement. Set specific goals for the challenge, such as increasing daily step counts, promoting regular exercise, or improving overall fitness.
Offer a range of challenges to cater to different fitness levels and interests, such as step challenges, workout routines, or mindfulness practices. Ensure challenges are inclusive and accessible to all employees, including those with different fitness levels and physical abilities.
Organize team challenges to promote collaboration and camaraderie, such as group step goals or team fitness classes.
Design The Desk Comfortably
Designing a desk promotes both comfort and activity that can enhance productivity. Use a sit-stand desk or a desk converter to easily switch between sitting and standing. Adjust the desk height so that your elbows are at a 90-degree angle when typing.
Choose a chair with good lumbar support to maintain the natural curve of your lower back. Opt for a chair with adjustable height, seat depth, and armrests to customize the fit to your body.
Position the monitor so that the top of the screen is at or just below eye level and the keyboard so that your forearms are parallel to the floor or slightly declined. Keep the mouse close to the keyboard to minimize reaching and strain.
Synopsis
Staying active in an office environment requires intentional effort and small lifestyle adjustments. By incorporating regular breaks, standing more, using stairs, performing desk exercises, and staying hydrated, you can significantly boost your activity level and overall well-being. These practices not only enhance physical health but also improve mental focus, energy levels, and productivity at work.
Frequently Asked Questions
How do I stay active while working a desk job?
Practicing regular stretching, staying hydrated, choosing a comfortable workspace and reducing stress allows you to work actively in the office.
How do I make my office active?
Encouraging the employees with various fun activities and fitness challenges between employees and ensuring a work friendly atmosphere are some of the practices to make your office active.
Comments