When we sit, we use much less energy than when we stand or move. Researchers studying the effects of prolonged sitting on our bodies have found that it leads to a number of health problems. These include overweight and obesity, elevated blood pressure, high blood sugar, excess waistline fat and abnormal cholesterol levels. All of these conditions increase the risk of death from cardiovascular disease and cancer.

However, if our job requires us to sit However, if our work requires us to sit in an office for several hours, it is sometimes difficult to keep fit at the same time. Fortunately, there is a way to do it.

Research has shown that 45 to 60 minutes of moderate physical activity a day effectively counteracts the effects of too much sitting.

You can start with a few simple steps:

The impact of physical activity, even very moderate activity, can be significant. Moving burns more calories, which can make it easier to lose weight and increase vital energy levels. In addition, physical activity helps keep our joints and musculoskeletal system in good shape and promotes a sense of well-being. Here are some ways to keep fit and slim while working while sitting.

One of the best things you can do for your health and well-being, especially if you have a sedentary office job, is to change your diet, a proper balanced diet.

Start your day by eating a healthy, wholesome breakfast. This will provide the energy and nutrients you need to function efficiently all day.

If you’re on a diet and you don’t have the opportunity to eat something healthy and nutritious at work, and you don’t want to take advantage of the wide fast-food menu, the ideal solution is to prepare meals at home and take them with you to work. Dice grilled chicken breast, add your favorite vegetables, mozzarella cheese, cashew nuts and self-made herbal sauce based on natural yogurt. Such a dish can be easily placed in a plastic container and eaten on a break at work. Forget about caloric sweetened drinks, unhealthy energy drinks and hectoliters of coffee. Instead, try green tea, natural fruit juices and mineral water, which can be flavoured with lemon or lime to add vitamins and a refreshing taste. If you often feel sleepy at work, it may be due to dehydration. Therefore, remember to drink 8 to 10 glasses of water every day.

Going to the gym may be the last thing on your mind after a hard day’s work, but you should make room in your busy schedule for physical activity. Many studies have shown that 30 minutes of exercise, 3 to 4 times a week, is enough to significantly improve overall well-being and health. Exercise not only stimulates the body, but also oxygenates brain cells, so we can work more efficiently.

Isometric exercises are often called static strength training. They don’t require You don’t need special equipment or a lot of free space. Isometrics involves holding the muscles in tension for seconds with no visible movement in the joints.

If you spend a lot of time If you spend a lot of time working on your computer, squeezing your hands will relief for fingers that are tired from typing or clicking mouse.

Do not forget about stretching exercises, they help to make muscles more flexible, also strengthen tendons and increase joint mobility. Regular stretching reduces muscle tension caused by prolonged sitting. Here are examples of exercises that can easily be done in the office.

Sitting at a desk all day has a very negative effect on your entire body, so it’s important to walk around the office as often as possible and take every opportunity to do some simple exercises. Try to take more frequent breaks, use the stairs instead of the elevator.

Incorrect posture while sitting can cause annoying back and neck pain. Prevention is better than cure. Here are the basic steps you should follow to ensure proper comfort and safety while sitting for long periods of time at the office computer.