Do you sit at a desk for nine hours every day? Many people are not aware that the desk job may harm heart health by slowing your blood circulation and metabolism during long hours of sitting. As inactive muscles burn fewer calories, this can lead to high blood sugar, high triglycerides and unhealthy cholesterol levels.
Tips To Keep Your Heart Healthy With Desk Job
Here are simple heart-health habits every office worker should add to their workday. Just a few small changes in your workday can improve your blood circulation, lower stress, and keep your heart healthy.
1. Aim For 2000 Steps
It can be difficult to move around in the office when your primarily work is sitting and working at the desk. However, a little change can do wonders for your health over time. If you get a call, instead of sitting and talking at your desk, walk. Take breaks to walk for 5 minutes every hours, whether it is for filling your water bottle or just for washroom breaks. At least aim for 2000 steps during office hours.
2. 30-Minute Stand Rule
Every 30 minutes, stand up for 2 minutes and set a timer for that. Stretch, walk to get water, or just stand while on a call. It keeps your blood flow moving, as sitting at a desk constantly for long hours can be harmful.
3. Water Before Chai or Coffee
It is important to keep yourself hydrated, even if you are sitting in an air-conditioned office and do not feel like drinking water. Keep a 1-litre bottle on your desk and finish it by lunch; refill by evening. Dehydration makes your heart work harder. You can also make a few changes, for instance, drinking green tea instead of chai.
4. Desk Stretches
Do a few stretches while sitting at your desk; they can also help a lot. Do neck rolls for 10 seconds each side, ankle and wrist rotations every two hours, and casual arm stretches as well for a comparatively fit body.
5. Little Breathing Exercises
If you face high stress while working, it can cause higher blood pressure. To reduce stress, you do not need to meditate at your desk; a few breathing exercises will only take a few minutes. Do one minute of box breathing: inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds. Repeat the same process four times.
6. Pack Anti-Inflammatory Desk Snacks
Instead of eating unhealthy quick snacks, pack some healthy snacks that also support your heart health. For example, pack a small handful of walnuts and almonds, dark chocolate with 70% cocoa, flax seeds, or chia seeds that fight cholesterol. Avoid chips and biscuits that usually raise cholesterol.
7. Fix Your Sitting Posture
Sitting at a desk for longer hours can affect your posture. Bad posture reduces lung capacity and puts pressure on the heart. Keep the screen at eye level, feet flat on the floor, and your back supported.
Conclusion:
(Image Credits: Magnific)
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