How to Stay Fit While Working Long Hours

Want to stay fit but spend too much time working? You are not alone. One in four sits for more than eight hours a day, according to the US Centers for Disease Control and Prevention. Sitting too long can lead to various health problems including weight gain, back pain, poor circulation, and even increased risks of chronic diseases such as heart disease and diabetes. However, staying fit while working long hours is not impossible.

With a few simple strategies, you can incorporate physical activity into your daily routine to enhance your overall well-being. This article will explore the health risks of prolonged sitting, how to go from sedentary to active, and introduce effective equipment (including Tousains Mini Elliptical Machine) to stay active during a busy workday.

The Health Risks of a Sedentary Lifestyle

Before diving into practical tips, it's important to understand the risks associated with a sedentary lifestyle. Research has shown that prolonged sitting and physical inactivity can lead to several health complications, including:

Metabolic Slowdown

Sitting for long periods reduces non-exercise activity thermogenesis (NEAT), which includes common daily activities such as fidgeting, walking, and standing. These activities could result in up to an extra 2000 kcal of expenditure per day beyond the basal metabolic rate, according to a study in the National Library of Medicine. 

Back and Neck Pain

Poor posture and extended screen time contribute to chronic pain in the lower back, shoulders, and neck.

Poor Circulation

A study shows that prolonged sitting for 8 hours induced edema, as well as deterioration of the arterial blood flow, shear rate, and microcirculation in lower limb muscles.

Increased Risk of Chronic Diseases

Sedentary behavior has been linked to higher risks of heart disease, diabetes, and even some cancers, according to the Better Health Channel.

Mental Fatigue

Lack of movement can lead to decreased energy levels, poor concentration, and reduced productivity.

Given these risks, it’s crucial to integrate movement into your work routine, even if your schedule is demanding.

5 Ways to Stay Fit While Working Long Hours

1) Take Frequent Movement Breaks

One of the simplest ways to combat a sedentary lifestyle is by incorporating movement breaks throughout your workday. Instead of sitting for hours without a break, consider these strategies:

• Set a reminder to stand up and stretch every 30-60 minutes.
  
• Use a standing desk to alternate between sitting and standing.
• Perform desk stretches to relieve tension in the shoulders, neck, and back.

Even small movements add up and can significantly improve circulation and reduce stiffness.

2) Use Under-Desk Exercises

How to stay fit at a desk job? This is where under-desk exercises come in! They provide a great way to stay active without leaving your workspace. Some effective options include:

• Seated leg lifts: Lift your legs off the ground and hold for a few seconds before lowering them back down.
• Ankle circles: Rotate your ankles to improve circulation.
• Seated marches: Lift your knees alternately while sitting to keep your legs engaged.
• Mini elliptical machines or pedal exercisers: These machines often operate quietly and occupy little space. Under desk ellipticals usually require less space than under desk bikes. Tousains Mini Elliptical Machine, which is equipped with seven speed levels and seven resistance levels, is perfect for those sitting for a long time.

3) Do Simple Desk Exercises

Try some desk-friendly exercise for sedentary people. It helps strengthen muscles and boost energy levels. Some simple exercises include:

• Seated squats: Stand up from your chair without using your hands, then sit back down and repeat.
• Shoulder shrugs and rolls: Help release tension from sitting too long.
• Triceps dips: Use the edge of your chair to support your weight and dip down to engage your triceps. If your chair is designed with wheels at the bottom, you’d better try other exercises.

4) Walk More Throughout the Day

Walking is one of the easiest and most effective ways to stay active. Here are a few ways to add more steps to your day:

• Take the stairs instead of the elevator if your office is only a few floors up.
• Park farther away from your workplace or home.
• Walk during work time instead of sitting in front of your computer.
• Use lunch breaks for a quick 10–15-minute walk.
• Aim for at least 4,000 steps per day to maintain good health.

5) Stay Hydrated & Eat Smart

Proper hydration and nutrition play a vital role in maintaining energy levels and overall health. Follow these tips:

• Drink water regularly: Dehydration can cause fatigue and decreased concentration. Keep a water bottle at your desk and sip throughout the day.
• Choose healthy snacks: Opt for nuts, fruits, yogurt, and protein bars instead of processed junk food.
• Avoid excessive caffeine and sugar: While coffee and sugary snacks provide temporary energy, they can lead to crashes later in the day.
• Eat balanced meals: Include proteins, healthy fats, and complex carbohydrates to sustain energy levels throughout your work hours.
• Practice meditation when you feel stressed: Meditation enhances self-awareness, improves focus, and reduces stress. Search on YouTube for related videos.

Conclusion: How to Stay Fit While Working Long Hours

Staying fit while working long hours may seem challenging, but with small, consistent efforts, you can maintain an active lifestyle even in a busy work schedule. By taking frequent movement breaks, incorporating under desk exercise for sedentary people, practicing simple desk workouts, increasing daily steps, and maintaining a healthy diet, you can improve your overall well-being.

If your budget allows and you want to invest in a machine, Tousains Mini Elliptical Machine is an excellent choice. With its compact, portable, and quiet design, it is suitable for home and office use.

So, start today—stand up, stretch, and embrace a healthier you!

FAQ

How often should you get up from your desk?

Experts recommend standing up and moving around at least once every 30 to 60 minutes. Even a quick stretch, short walk, or light movement can help improve blood flow and reduce discomfort.

Can I use an under desk elliptical when I’m not working?

Absolutely! It is suitable for home use. You can pedal on this machine while watching TV or reading. With the built-in handle, Tousains Mini Elliptical Machine allows you to carry it anywhere you want.