How to Stay Healthy - Even When Sitting at Your Desk All Day

April Archives- Each Thursday of April we will throwback to some of LiveWell's most popular posts from the past! This blog was originally posted in 2013.


Americans spend eight hours a day sitting (and another four hours watching TV and playing computer games) according to a Harris poll conducted by the America On the Move Foundation. Now consider your own day. How many hours per day do you spend sitting at a desk or the couch, either in your office or at home?

Chances are it's a fairly substantial amount of time. Between work and the endless number of things people now use computers for, you may easily be spending more time at your desk than anywhere else, which is why learning how to sit at a desk and still be healthy is so important.

What are the Downfalls of Sitting Too Much?

In general, sitting for long periods of time - whether at a desk, in the car or elsewhere - is not a health-promoting thing to do. One negative aspect of sitting is that it can lead to weight gain. A study in the International Journal of Obesity and Related Metabolic Disorders found that those who had high daily levels of sitting (7.4 hours or more) were significantly more likely to be overweight or obese than those who reported low daily sitting levels (less than 4.7 hours a day).

Sitting at a desk all day, particularly if you sit with poor posture, also puts you at risk of back pain, leg cramps, tense muscles and, of course, boredom.

Healthy Tips for Sitting at Your Desk

Most of us don't have a choice about whether or not we work at a desk. We do, however, have control over what we can do to stay healthy - regardless of our work station. During the time at your desk, use the following tips to keep your mind and body healthy and happy!

• Keep your body in a neutral position. Keeping your joints naturally aligned reduces your risk of stress and strain on the muscles, tendons and skeletal system, according to the Occupational Safety and Health Administration (OSHA). To achieve a neutral body position:
• Adjust your chair so your thighs are parallel with the floor.
• Choose a chair that supports your back, including the curve in your lower back (if not, place a rolled up towel or pillow behind your lower back for support).
• Your hands, wrists and forearms should be in-line and roughly parallel to the floor.
• Your head should be in-line with the torso and at a level, balanced position (or just slightly forward).
• Your elbows should be close to your body, bent at a 90- to 120-degree angle.
• Your shoulders should be relaxed and upper arms hanging naturally next to your body.
• Your feet should be flat on the floor or supported by a footrest.
• Your chair should be well-padded.
• Move around often. Your body can only tolerate being in one position for about 20 minutes before it starts to feel uncomfortable, according to the Mayo Clinic. About every 15 minutes, stand, stretch, walk around or change your position for at least 30 seconds.
• Take nutritional steps to build your energy. If you feel better and more energetic, you are less likely to want to sit for long periods of time. Strive to eat small, frequent meals during the day, including a balance of fresh fruits, vegetables, lean proteins, healthy fats and whole grains.
• Reduce repetitive movements. Movements that you repeat over and over (such as answering the phone or reaching for a book) can lead to strains and stress. Reduce unnecessary movements as much as possible by keeping items you use often within arm's reach and using tools, such as a phone headset, to reduce repetitive movements. You should also alternate the hand you use to operate your computer's mouse.
• Keep your computer monitor in a healthy position. Your monitor should be directly in front of you, but at least 20 inches away. The top of the screen should be at or below your eye level, and it should be perpendicular to the window (to reduce glare), according to OSHA.
• Look away from your computer screen often. Focusing on a computer screen for too long can lead to dry eyes and fatigue. Be sure to change your focus often, looking at a point in the distance, and blink regularly to keep your eyes moist.
• Use a document holder. It should be at the same height and distance as your computer monitor (holders mounted to the monitor are ideal).
• Keep your keyboard and other office accessories clean. Keyboards, phones and other office equipment are breeding grounds for germs. Desks themselves can even harbor more bacteria than a toilet seat! Wipe them down with a sanitizing wipe at least on a weekly basis to prevent the spread of germs.
• De-clutter your desk. About 40 percent of U.S. office workers say they are "infuriated" by too much clutter on their desks. Save yourself this mental strife by taking a few minutes each day to go through papers. Throw away those you don't need and file those you do.
• Don't keep junk food at your desk. The temptation is simply too high to eat the junk, and subsequently feel sluggish, tired or guilty. Instead, keep a supply of healthy snacks nearby to satisfy your hunger in a smart way. Great snacks include cut-up vegetables, a handful of unsalted nuts, fresh fruit, hard boiled eggs, Greek yogurt or a granola bar.
• Make your desk your own. While keeping away from too much clutter is good, adding a few items that mean something to you will make your desk a more enjoyable place to work. Some items to consider include a few pictures of family or friends, a plant, inspirational posters or paintings for the wall, and any other mementos that make you feel good.

Healthy wishes!