Work a Desk Job? 4 Things You Should Be Doing


If you’re like most of the work force, your daily responsibilities take place behind a desk and a computer monitor. While working at a desk affords you ease and convenience, it also places you at risk for a number of ailments. With some muscles being over worked and others being underutilized, a desk job’s benefits can be outweighed by the negatives unless you follow these four simple tips and tricks.

  1. Watch Your Caloric Intake

It’s easy to snack and forget when you work behind a desk. Whether you are getting frustrated from customers or the boss just bought a fast food lunch for everyone, calories can quickly add up. What’s more, you aren’t moving much for those 8 to 9 hours (not to mention the commute). With a lack of physical activity and the chance for higher caloric consumption, you are at risk for weight gain.

What to Do:

  • Properly portion your meals
  • Count calories using an app like MyFitnessPal
  • Make sure you are actively moving for at least 30 minutes every day
  1. Stretch

When you’re sitting in the same position for 8+ hours, muscles are going to get tight. It’s important to stretch throughout the day and after work. Sitting down and typing away puts a great deal of strain on your shoulder and neck muscles. All this tension can lead to headaches and muscle pain.

What to Do:

  • Do a light stretch every hour
  • Focus on stretching out the shoulders and neck
  • Do a full body stretch once you get home
  1. Give Your Eyes a Break

Working at a desk usually means you’re going to be staring into a monitor for several hours. This is going to put a lot of strain on your eyes. If you’re not looking into the computer, then you’re most likely staring at your smart phone. Once you get home, you jump on the couch to watch television. Prolonged exposure to computer monitors, smart phones, and television screens can have negative consequences. The most common being dry eyes.

What to Do:

  • Use the 20/20/20 rule – Every 20 minutes, stare at something 20 yards away for 20 seconds
  • Use natural moisturizing eye drops throughout the day
  • Limit cell phone and television use

  1. Focus on the Hip Flexors

When you’re sitting down all day, you aren’t using those vastly important hip flexors. When these muscles become weak (which they will), other muscles have to compensate. This over compensation issue puts you at a higher risk for strain, tears, and breaks.

What to Do:

  • Be sure to get up and stretch throughout the work day
  • When you work out in the gym, focus on the hip flexor muscles (hip adductors, hip abductors, glutes)


Tell Us What You Think!

Do you work at a desk?

Do you have your own tips and tricks for avoiding weight gain, muscle strain, and eye ailments?

Let us know your tips in the comments section below!

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