How not to stay static at work?

We often mistakenly think that when we do a sitting job, at the desk, or even telework, nothing can happen to us. Of course, you don't carry heavy loads, you don't work in height, in the cold, I go and the best! However, don't take your sedentary lifestyle lightly. We know that in life, in general, a sedentary lifestyle is an enemy for our health (read our article here). We are less aware that this stagnation at work can also cause us many worries. Occupational medicine calls this "musculoskeletal disorders", or MSDs in their jargon.
So how do you protect yourself from it?
By moving of course! It’s not about gesticulating all over the place, but about being careful not to stay behind in your chair for too long. And if you can work your muscles a little more actively during the day, that's even better!

Sitting all day, what do the pros say?

The INRS (organization for health and safety at work) indicates this: “The prolonged sitting posture is restrictive and induces various deleterious effects on health. (…) No posture is ideal if it is maintained over the long term! Source here.
As for the WHO, it specifies: “Muscles need to be activated to maintain their ability to function, and so do tendons and bones. Source here.
The prolonged static position does not promote blood exchange in the muscles. Kinesiologist Maggie Lambert gives us a telling picture: "It's a bit like a sponge that you keep squeezed, preventing water from getting in."

So here are some little tips to put in place to make everything go better. Yes, even at home!

1. Get up!

Are you in the juice, impossible to walk 5 minutes to get yourself a coffee, or even to go out for lunch with, the key, a small walk of fifteen minutes? Pity ! This situation must remain exceptional. In this case, stand up regularly, stretch your arms in front of you, behind your back, above your head, take a few steps and sit back down.
Better: If you are teleworking, hop in place, then lie down for two minutes on the ground, your legs raised against a wall and you will see that you will feel much better to sit down!
In some companies, you see people working on their computers standing up.

If you can cut your day off with a real meridian break, then plan to go for a jog, swim when the weather permits, try out a new fitness workout or take an online class.
Try to keep the recommended goal of more than 6,000 steps per day (to learn more about the recommended activity thresholds, read our article here), it's a good start !

2. Stretching that feels good

We discussed the subject with Sandra Insoha, yoga teacher, who, in a video, showed us some movements that can be executed even in a small space, to relieve her do and relax at her desk:

Video by Anne-Laure Mayor

3. The small breaks that we impose on ourselves

We often hear that it is recommended to take breaks at least every two hours.
There are even laws legislating about these minimum break times, you can find out more on the Droit Travail France legal portal.
The principle to avoid suffering from a stationary posture: pamper your body, drink a lot, do not hold back from going to the bathroom, on the contrary, it makes you move! In addition, go prepare a tea, fill your gourd, get your mail …
Stand up to talk to your coworker if you are in the office rather than calling or texting them. The idea here is to change your posture, to simply mobilize your muscles. And it will also air your head a little at the same time, that's good!

4. Take advantage of teleworking to …

… Replace your commute time with an online yoga class, stretching exercises in the morning or a fitness routine, HIIT, a short run or even a short dance session in front of your mirror (plus, this will put you in a good mood!), in the middle or end of the day.

More bizarre but a real good idea: Some even go so far as to install a treadmill in their workspace under a high desk! And they walk while they work!

5. What if your wrist is coaching you?

Paragraph in partnership with Honor

The most optimal solution is to equip yourself with this connected watch: the Watch ES by Honor. This watch with a touchscreen and good battery life allows you to monitor not only your activity, but more generally your daily health. So it can vibrate as soon as, depending on the parameters you have entered, you do not move enough. It will count your steps, monitor your physical activity and can even coach you for your exercises (more than 96 activities configured).

The best: no need to log into a video class, your watch contains a dozen integrated fitness classes.

Other features that we really like: menstrual cycle tracking and the TruSleep function, which means real monitoring of the quality of your sleep. And since this watch is light, elegant and understated, it won't get in the way when you keep it on your wrist at night.

And if you're really on the cuff with your workload, your watch can relay your texts and emails so you don't miss out on any info! But we recommend that you really give yourself a – or even – break in your working day.

Honor Watch ES, exists in three colors (we have a preference for the pink model!): available on Boulanger.