You know the way we’re all the time speaking about how the one modifications that truly matter are large ones, and that it is best to all the time take big leaps towards your targets and by no means work as much as them little by little?
Oh, proper. We don’t say that. EVER.
Small steps and day by day selections make a large distinction to your total well being. And our lives are filled with alternatives so as to add new, wholesome habits! You can choose to stroll the canine after dinner reasonably than settling in for just a few hours of TV, you may take the steps as an alternative of the elevator, you may carry your good-for-you lunch to work as an alternative of entering into on a pizza along with your coworkers.
And, whereas we’re speaking about work … elevate your hand in case your booty is a liiiiittle too acquainted with your workplace chair.
Yep, I assumed so.
We all know that sitting an excessive amount of is not any good for us, however do you know that spending just half your 8-hour workday standing up would burn an additional 130 energy a day, which equates to the calorie burn of operating a 10okay each week … or 11 marathons per 12 months? And not solely that, however that each two hours you sit has been proven to really negate 20 minutes of your workout. Yikes, proper?
A couple of weeks in the past, I advised you the way adding a VARIDESK standing desk solution to my office is an easy alternative I’ve made to enhance my well being, and top-of-the-line options of VARIDESK merchandise is that they make it straightforward to go from sitting to standing and again once more, as many instances per day as you’d like. That’s tremendous vital, since you would possibly assume that standing all day is not any large deal — in spite of everything, you’re killing it within the fitness center and might run 10 miles, so how laborious can or not it’s to remain in your ft? — however it’s truly a fairly main transition to make.
So, to make it an efficient — and long-term — change, you’ve gotta be sensible in your strategy. Here are the information and instruments I’ve used to efficiently change into somebody who spends an excellent portion of the workday standing up.
Tip 1. Set your self up for fulfillment by making it straightforward to go from sitting to standing.
Years in the past, earlier than I bought my VARIDESK, I tried to change into somebody who stood in the course of the workday, and my answer was to unplug my laptop computer and carry it to the kitchen counter once I wished to face, then again to my workplace to take a seat. It was laborious — and didn’t stick. Make it as seamless as attainable! Easy selections are straightforward to make. (Also, talking of selections, it is best to know that the desk you’re seeing in my photos is only one of many VARIDESK options. They provide numerous colours, sizes, shapes, options to go in your current desk, others that take the place of your desk, and extra.)
Tip 2: Set targets — and timers to maintain you on observe.
Y’all know the way a lot I like a SMART goal, proper? And that may completely apply right here. Maybe you begin out standing for 30 minutes, then sitting for an hour, and see how that feels. If you’re somebody who can simply get misplaced in work for a few hours, set a reminder or alarm so that you just get out of your seat commonly. Even should you discover you may’t stay standing for so long as you’d initially deliberate, it’ll set the behavior — and belief me, you’ll construct as much as standing for longer and longer intervals of time. Pro tip: Using a mat (like VARIDESK’s anti-fatigue mats) to supply some cushion when you stand can be an infinite assist.
Tip three: Stand — however don’t simply stand there.
Standing with zero different motion would possibly burn extra energy than sitting, however … we will do higher. Providing your physique with a little bit of motion and a few alternatives to interact a wide range of muscle tissues will mean you can get essentially the most out of your standing workspace. You can do that by making a degree to face on one leg at a time, placing a foot on a small ball, or using merchandise made only for that function. I’ve been rocking (haha) the ACTIVEMAT ROCKER, and it’s not solely enjoyable, however has been a lifesaver on days once I had a tricky leg exercise within the morning. Turns out that conserving my muscle tissues shifting a bit permits them to remain unfastened — and meaning approach much less soreness later that day or the subsequent morning.
Tip four: Think past your legs.
It’s not simply your decrease physique that feels a distinction once you go from sitting to standing — relying on how your laptop and monitor are arrange, your new standing posture would possibly change the angle at which you have a look at your display. VARIDESK has a number of choices for monitor arms — single, double, with laptop computer cradles, you title it. It’s fairly fast and straightforward to put in and alter, and, as a bonus, it actually opens up your desktop in comparison with having a monitor on an enormous stand. And that’s not the one purpose I dig it …
Tip 5: Make stretching and fast exercises accessible.
I don’t have a ton of area in my workplace. It’s a shared area with my husband (who has a desk, some storage gadgets, and a pinball machine in there), my two canine (who clearly must have a big mattress in there), and my cat (who merely will need to have a kitty apartment so she will look out the window). But even with the restricted area, I’m capable of carve out slightly room for wellness. I retailer a resistance band, kettlebell, yoga blocks and a few weights in a small shelving unit, and once I wish to take a break, I flip my monitor towards the center of the room (which is straightforward with the aforementioned monitor arm!) and pull up a exercise video (or considered one of these inspiring clips).
Tip 6: Don’t cease once you sit.
For starters, posture is all the time vital, it doesn’t matter what chair you’ve gotten. We all discover ourselves slouching once in a while, however subsequent time you do, take into consideration participating your core, drawing your shoulders up and again, and sitting up straight and tall. If you wish to take step additional, check out what you’re sitting on. An lively seating answer — just like the VARIChair — encourages a dynamic vary of motion and the engagement of your leg, again and core muscle tissues whether or not you’re totally taking a load off or simply leaning again slightly.
What does your workplace want so as so that you can spend extra time standing? I severely recommend perusing the VARIDESK site for inspiration. It’s severely like one-stop purchasing in your lively workplace wants. —Kristen