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How to Get in More Steps When Working a Desk Job

How to Get in More Steps When Working a Desk Job

National health guidelines recommend we walk up to 10,000 steps per day. Yet, most of us are averaging less than half of this targeted amount. For those of us who sit down to work at our jobs, this can be even more difficult.

Ergonomics Consultants, Office Assessments, | Solutions Northwest Inc.

When you factor in additional sitting from your commute and decompressing after staring at a screen all day, increasing your daily step count can easily fall by the wayside. Fortunately, there are ways to improve this.

Keep reading to learn what our ergonomics experts suggest about how to stay healthy at work and increase your daily step count when working a desk job.

Small adjustments at work make a big impact in the long run.

You may be surprised to realize you don’t have to make drastic changes at work to increase your daily step count. Many of the simple tasks you perform each day can be modified to include more steps. It’s easier than you think!

Choose a parking spot further away than normal. Take the stairs instead of the elevator. Find a bathroom a little further away if available. 

Your body and mind are accustomed to these routines and it won’t cause interference with job responsibilities.

Sitting at your desk job for extended periods of time can have long-term impacts to your spine and posture. Set an alarm or download a reminder app to remind yourself to stand up and walk at least once an hour. Take advantage of convenient excuses to slip away for a moment such as by responding to a colleague in person instead of through email.

Make the most of every break.

Depending on your desk job’s hours most companies grant between 30 minutes to an hour for lunch. Many also allow at least two 15-minute breaks throughout an eight-hour workday. While you use part of this to energize your body with food or coffee it’s also an opportune time to fit in more steps.

This could be as simple as walking short laps in the workplace or bringing a change of workout clothes for a jog. Many employees with desk jobs find working out in the middle of the day has enormous benefits for concentration and focus.

Increasing steps outside of work.

The daily routine from working up to eight hours can instill positive consistency. Use this to your advantage by keeping the momentum going with activities that can increase your daily step count either before or after work. It’s very obtainable to tally the approximate 2,000 average steps in a mile with downtime.

Whether you’re an early riser or night owl, connecting exercise to your work schedule has a great upside for your health. This could be a morning jog with your dog before sunrise or going to the gym on your way home from work.

In conclusion, stay proactive about your health in the workplace.

Naturally increasing your step count while balancing a desk job is a positive step towards a healthy life. Interested in similar articles about improving your lifestyle habits at work? Visit our ergonomics blog often for more tips and tricks for a more efficient workplace.

At SolutionsNW.com we value the importance of a positive workplace culture. Part of a positive workplace is a safe workplace, Contact Us to schedule an ergonomics consultation or ergonomics assessment for your office today.

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3 Easy Stretches for Mouse Users

3 Easy Stretches for Mouse Users

Post By: Celeste McLaughlin, Ergonomics Manager
Produced by: Solutions Northwest, Inc. (Ergonomics Experts serving Washington, Oregon, and California)

3 Easy Stretches for Mouse Users

Ergonomics Consultants, Office Assessments, | Solutions Northwest Inc.With technology on the rise, many jobs require workers to make use of a computer mouse for daily tasks. No matter how well a workstation is set up, repetitive work with a mouse may still lead to workplace injury if you do not properly care for your hands.

Beyond taking breaks every 10 minutes or so, try to break up the repetition with these 3 stretches our ergonomics experts have collected from the CCOHS.

1. Fist Stretch

Begin with your open hand (exhibit a) and make a fist with your thumb straight and not tucked under your fingers (exhibit b). Then, (exhibit c) slide your fingertips up the palm of your hand. Move the tips of your fingers to the base of your fingers and you should feel a stretch. Do not force this movement if something is painful.
Fist Stretch - Mouse

2. Prayer Hands

Sitting with your elbows on the desk and palms in prayer position, slowly lower your wrists to the table until you feel a stretch. Keep your palms together throughout the stretch. Hold 5 to 7 seconds, relax, and repeat 3 times.
Prayer Hand Stretch - Mouse

3. Wrist Bend

Grab your hand and hold your fingers, begin to slowly bend your wrist down until you feel the stretch. Hold for 3 to 5 seconds, relax, and repeat 3 times. Next, slowly bend your wrist up until you feel the stretch. Hold for 3 to 5 seconds, relax, and repeat 3 times.
Wrist Bend Stretch - Mouse

In Conclusion

Breaking up repetitive tasks with stretching is a great way to avoid workplace injury. If you are in serious pain, be sure to consult with your doctor to see if it is serious. And as always, remain proactive about your health in the work place.

For an ergonomics consultation, visit SolutionsNW.com or Contact Us for more detailed information. Don’t forget to subscribe to our blog for more ergonomics tips from Solutions Northwest Inc., ergonomics consultants located in Washington State, California, Oregon, Seattle, Olympia, Tacoma, and Portland.

Exercise at your desk: Hamstring stretches for your lower back.

Exercise at your desk: Hamstring stretches for your lower back.

Post By: Celeste McLaughlin, Ergonomics Manager
Produced by: Solutions Northwest, Inc. (Ergonomics Experts serving Olympia, Seattle, Salem, Portland, Arcata, and more.)

Watch Solutions Northwest Inc.’s Ergonomics Exercises video series:
Exercise at your desk: Hamstring exercises for your lower back” by clicking on the image above or visiting our YouTube channel.

After watching the video, find more exercises you can do at your desk:

Working out can seem like quite the chore, but our Ergonomics Consultants at Solutions Northwest, have compiled a list of exercises that you’re able to do at work – and better yet, you can do most of these exercises while sitting down on your office chair.

Check out this playlist of exercises that strengthen your core, improve your posture while sitting, and provide enough strength to make it through a sedentary, office workday.

Ergonomics Exercises you can do at your desk Playlist:

Our ergonomics experts have assembled these workouts for you in order to help make your office an injury free work zone.

Be sure to share these tips with your employees, especially if you work in the Human Resources or Office Administration department. For more guidance on all work related health and safety issues, visit SolutionsNW.com or Contact Us for more detailed information.

Don’t forget to subscribe to our blog for more ergonomics tips from Solutions Northwest Inc., ergonomics consultants located in Washington State, Northern California, Oregon, Seattle, Olympia, Tacoma, and Portland.

Contact our Experts

Exercises you can do at your desk: Outer Hip Exercises

Exercises you can do at your desk: Outer Hip Exercises

Post By: Celeste McLaughlin, Ergonomics Manager
Produced by: Solutions Northwest, Inc. (Ergonomics Experts serving Olympia, Seattle, Salem, Portland, Arcata, and more.)
Watch Solutions Northwest Inc.’s Ergonomics Exercises video series:
Exercise at your desk: Outer Hip Exercises” by clicking on the image above or visiting our YouTube channel.

After watching the video, find more exercises you can do at your desk:

Working out can seem like quite the chore, but our Ergonomics Consultants at Solutions Northwest, have compiled a list of exercises that you’re able to do at work – and better yet, you can do most of these exercises while sitting down on your office chair.

Check out this playlist of exercises that strengthen your core, improve your posture while sitting, and provide enough strength to make it through a sedentary, office workday.

Ergonomics Exercises you can do at your desk Playlist:

Our ergonomics experts have assembled these workouts for you in order to help make your office an injury free work zone.

Be sure to share these tips with your employees, especially if you work in the Human Resources or Office Administration department. For more guidance on all work related health and safety issues, visit SolutionsNW.com or Contact Us for more detailed information.

Don’t forget to subscribe to our blog for more ergonomics tips from Solutions Northwest Inc., ergonomics consultants located in Washington State, Northern California, Oregon, Seattle, Olympia, Tacoma, and Portland.

Contact our Experts

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