After a long day in front of the computer, everything seems to ache: your eyes, your back, your neck, you name it. Unfortunately, that’s not the only pain that comes with your sedentary daily grind. Forty-one percent of Americans will gain weight as a result of their desk jobs, according to a new Career Builder study. The good news? Gaining weight at work is entirely preventable with a few key changes to your routine. Use these tips from Lisa Clark, M.D., author of Lighten Up, America, to identify common and correctable causes of workplace weight gain.
Try a Standing Desk
Instead of slouching over your computer all day, forget your chair and give your feet a chance to get you fit. "A standing desk not only improves posture and core strength, but is also a welcome change of pace to an everyday routine," Clark says. Not up for working while you stand four hours straight? Alternate one hour sitting, one hour standing until you hit four hours on your feet. A good goal is making use of your standing desk about half of your workday.
Don’t Socialize Over Snack Food
"Many workplaces link food to employee interaction through events such as birthdays, client meetings and holidays," Clark writes. "Learning to socialize without food can make for healthier and happier employees." Use the time to get to know your coworkers instead of packing in calories. The more talking you do, the less time you have to snack on the doughnuts.
Bring a Water Bottle
Before you sneak a peak into your snack drawer again, stop to think: Are you really hungry? Or is work making you feel anxious, bored, or stressed? "Many people eat throughout the work day not because they are hungry but because they are bored. Bringing a water bottle to work not only helps with hydration, it also goes a long way toward eliminating cravings," Clark says. If water seems too humdrum an option, switch up your glasses with some spa water and green tea.
Walk 2 Minutes Every Hour
Maybe a standing desk is just too daunting for you. Or your company won’t spring for it. There’s an easy way to counter all those hours of sitting, according to a recent study: just get up and walk around for two minutes every hour you’re stuck in your office chair. University of Utah School of Medicine researchers found that a 2-minute jaunt around the office was 33% more likely to extend the lifespan of someone leading a largely sedentary life than simply standing up to stretch your legs for the same amount of time.
Courtesy of Men's Fitness