How to stay fit while sitting at a desk all day.

I listened to a podcast a few days ago about how our bodies intertwine with our moods.  In one exercise, we were encouraged to demonstrate someone who feels sad.  As I sat in my desk, I lowered my shoulders, dropped my head and made a frown.  In my effort to model a sad person I even lowered my eyes and made myself small.  We were then asked to sit and be sad for a while.  Upon a few minuets, I actually started to feel sad.

After a little over 5 minutes, we were instructed to keep the sad feeling and stand up and do five jumping jacks.  He repeated to us listeners to “stay sad” as we jumped.  As I did my jumping jacks I tried to keep my humped over frame, lowered eyes and frown…but it was really hard to do.  My head was lifted and my eyes watched straight ahead, I didn’t feel the sadness of only a few seconds earlier.  It was difficult to feel sad and move my body in a faster pace.

  Get your body moving! 

He had  made his point right there and could have ended the pod cast. 

I thought about that for a while.  How just the moving and position of my body had altered my mood and attitude.  I encourage anyone who may be feeling sluggish, sad or even just bored, to stand up and move, maybe jog in place, or do a few jumping jacks, put some happy music on and dance.  If you are able, maybe go for a walk outside.  Just move, breath and get your heart pumping.

Research has linked sitting for long periods of time with a number of health concerns, from obesity to high blood pressure.  A large amount of small business owners are at their desk for hours on end performing the daily task it takes to run their businesses.  I, as an online tutor,  spend the majority of my day sitting at my desk with my computer.  Before I even realize it,  three or four hours have already passed.   After listening to this podcast and doing two more of the shared exercises, I decided to make some changes to my work day. 

How you can sneak in movement in the workday.

One of the first things I did was to start setting a timer to take a “stand up”  five minute break, after every hour I worked.  Something that simple made a difference in my day.  

Next, I decided to try an idea I got from a kindergarten teacher. I purchased an exercise ball to use as a chair.  Using the exercise ball was a joy, until it became a issue as I bounced to much as I worked with clients.  But don’t let my silliness deter you from trying it.  Its a great way to keep your core engaged and helps with balance and moods.  

Finally I added a standing desk to my at home office.  This was the thing that took some getting use to.  I was able to stand for a while but seemed better able to talk with clients while sitting.  This is a great way for a more physically active person to stay active during the work day.



Don’t eat at your desk

Eating lunch while you continue to work at your desk doesn’t save you time and it actually can hurt you, health wise, in the long run.  Leave your desk for lunch, go eat in the lunch area, or maybe in you car, (my favorite) for more privacy.  If you do choose to eat at your desk, don’t work while you eat.  Take your full allotted lunch time and eat your lunch. Afterwards, maybe take a walk around the building or outside, to help wake and energize you for the rest of the work day. 

Until next time….

Wishing all small business owners, good health.

* The photos included in this post are of two successful small business owners.   R. Hayes owner of Raebodied apparel, a fitness apparel online store; and J. Harris, owner of Jax Tha Trainer, an online personal trainer.  (  Click the link or send an email to find out more about the two small businesses.







Author: bossLadyBLOOMS

BossLady Blooms promotes love and care of self in order to give back to others. We encourage everyone to create, learn and grow into your most authentic self. Everyone has the ability to love, learn and bloom. #LoveU

21 thoughts on “How to stay fit while sitting at a desk all day.”

  1. This is so important! I am horrible with it though… I will sit for hours and hours. I am thinking of buying a standing desk…. as that is a good way to stand while working and I read that it actually burns calories and is better than sitting. I am also working on getting up more and stretching… riding my stationary bike and just staying active to combat the sedentary lifestyle.

    Liked by 1 person

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