How to stay healthy & fit when you work at your desk for a long time

It's not possible in every job to perfectly integrate regular exercise breaks – if you're a programmer or graphic designer, for example, you'll probably have to stay focused on your project for many hours – without a break. This makes it all the more important to prepare for such long days. In this article, we'll show you how to stay fit & healthy even on long days at your desk.

Tip: Would you like to know how to best set up your office ergonomically and what basic principles you should follow? Then feel free to visit the Deskspace blogs and be inspired by the many different articles!

The Consequences of Sitting at a Desk for Too Long

Before we look at what you can do to combat the consequences of prolonged sitting, we want to highlight the most serious disadvantages. According to many studies, Germans spend far too much time sitting – it's not uncommon for young people to sit for four or more hours a day without getting up, even in school. On average, adult Germans spend 8.5 hours a day sitting, and this trend is rising.

There is no precise information on when prolonged sitting becomes harmful. However, experts recommend moving at least every 30 minutes, as concentration already decreases due to poorer circulation. In addition, the sitting position should be changed regularly.

Among other things, prolonged sitting has these effects on the body:

• Higher risk of cardiovascular diseases, as prolonged sitting impairs blood circulation and metabolism
• Many musculoskeletal diseases: This can lead to back pain, neck pain, and tension
• Obesity and overweight: Prolonged sitting increases the risk of overweight and fat gain
• The risk of diabetes increases, as prolonged sitting impairs insulin sensitivity and glucose metabolism
• The susceptibility to stress, overwork, and depression also increases if you sit for long periods frequently. On long days, this also makes you less mentally efficient

These effects should be prevented with small tricks & adjustments – for example, with sufficient water, the right diet, or ergonomic office equipment. With the sustainable & durable office furniture from Deskspace, for example, you optimize your posture at work – feel free to visit our website if you would like more information on this.

But now for the tips on how to stay fit at your desk for longer!

Nutrition & Hydration: Staying Fit on Long Days with These Tricks

To stay fit on long days at your desk, the right nutrition and sufficient water are a relevant factor. In this section, we'll therefore look at how you can get much more out of long days at your desk with the right snacks & enough water.

The most important point to avoid headaches and a higher susceptibility to stress is sufficient hydration at work. Regardless of the season, on a normal eight-hour day, you should drink at least three liters of water, preferably divided into glasses. If you tend to forget to drink regularly, you can also set a reminder on your smartphone. If you drink too little water, this impairs the flow rate of your blood and nutrient supply. You will find it harder to concentrate, get headaches, and by the end of the day, you may even notice dizziness.

You should also plan your diet in advance if you want to stay fit on long days at your desk. Avoid sugary and fatty foods as much as possible and instead bring some healthy snacks to the office that you can eat alongside your work. Nuts, for example, have a proven positive effect on our performance and brain function, which is particularly noticeable in terms of concentration. However, make sure you don't eat more than a handful of nuts a day, otherwise you'll consume a lot of fat at once. Another recommended snack is fruit & vegetables, which you can simply cut and pack for the day – this also covers your vitamin intake.

At Deskspace, we have made it our mission to make your working day as healthy as possible – this includes not only a balanced diet but also ergonomic office furnishings. With the height-adjustable desks from Deskspace and the sit-stand stool Deskspace Wobble, you ensure that your body is always in a perfect working posture.

Movement: Staying Fitter at Your Desk Through Routines for Long Days

To stay fit even on long days at your desk, you should integrate regular exercise breaks. This is not about actual sports, but only about small things that stimulate your blood circulation and allow you to work better again.

Here are some ways to permanently integrate movement into your workday:

• Parking: Park your car a little further away from your actual workplace. This way, you might not only find a parking space more easily, but you'll also start and end your workday with fresh air and exercise
• Phone calls: Try to get into the habit of making phone calls mostly while standing. This way, you'll always have small exercise breaks in your daily routine that stimulate your blood circulation and performance
• Errands: Do you need to bring documents to a colleague or deliver a message? Instead of doing this by email or phone, you can simply visit them in person for a moment. This way you also move around and even complete your daily tasks
• Office furniture: Various office furniture can ensure that you are constantly moving without really noticing it. The Deskspace Motion, for example, keeps your torso constantly in motion and thus promotes blood circulation & concentration

An ergonomic sit-stand stool and a height-adjustable desk are important companions if you want to stay fit on long days in the office. Thanks to this desk, you can also perform most of your tasks while standing, with your body always in motion. The small micro-movements on a 3D sit-stand stool like the one from Deskspace promote your blood circulation and ensure improved focus and higher performance.

Working at a desk is part of everyday life for most people in Germany – however, many do not know that they can keep themselves fit to a large extent with small tips, despite long working hours in the office. This article has given you some of the fundamental aspects that you can now apply in your everyday life.