Anyone whose job requires them to sit at a desk for several hours a day knows that sluggish and stiff feeling that often comes with sedentary working , which also has a huge impact on overall health .
Theresa Marko , a board-certified orthopedic physical therapist and member of t he American Physical Therapy Association , said that chronic sitting isn’t just bad for cardiovascular health, it can influence overall circulation. From an orthopedic standpoint, Marko said, chronic sitting also negatively affects everything from joints to muscles, and over time can lead to limited mobility and chronic pain , particularly in areas like the hip flexors and lumbar spine.
Her number one solution for preventing sedentary-related pain and potential health problems is to get moving. However, Marko assured us that implementing physical activity in the work day doesn’t have to be intimidating or even time-consuming. She suggested what she refers to as “exercise snacks .”
“Just like you would take a food snack, exercise snacks are little 10-minute exercise breaks where you do squats, pedal at your bike, stretch or walk around before going back to your desk,” Marko said, adding that committing to these small breaks of movement every one or two hours can be a more manageable method of light exercise for most people.
“The research is proving that exercise snacks are really good for you. They add up and it really helps your circulation, muscles and overall health,” she said.
Exercise snacks can even be done at your desk using a variety of easy-to-incorporate tools or nothing at all, as long as there’s variability of movement and changing of positions.
We were curious about Marko’s opinions on some of the popular at-desk exercise tools that we’ve seen floating around, as well product suggestions she has herself. See what she had to say in the list ahead, which includes items like standing desk toppers, desk bikes and other simple workspace additions.
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This highly rated motorized standing desk promises enhanced stability and can be adjusted to four programmable height settings with the touch of a button. It's available in five sizes and several finish and frame color combinations.
"You want to change your position a little bit. Shift from one leg to the other, put your foot up on something to just change your hip position. And having cushioning while you're standing is also helpful," she said.
Available in a variety of thicknesses and sizes, this slip-resistant standing pad that we found on Amazon is made from a shock-absorbing closed cell foam and promises to be easy to clean.
The Walking Pad offers three quiet speeds that can be controlled using your feet or through a remote, and with rollers to make maneuvering the pad a breeze. Its most loved feature, however, might be that it can be folded up compactly and stored beneath a bed or sofa when not in use.
Before you make the decision to incorporate a walking pad at your desk, Marko said to be sure that you don't have any balance issues or preexisting conditions that would make it unsafe for you to use one, since safety rails are typically absent on most foldable desk treadmills.
Featuring a height-adjustable seat and eight levels of magnetic resistance, this electronic bike displays useful tracking like distance biked and calories burned and folds up flat so it's easy to store.
We found this popular floor peddler that can be used while sitting in your office chair and features adjustable height options to accommodate a variety of desks. There are eight magnetic resistance levels to choose from and your progress can be tracked manually or recorded by connecting it to your existing fitness watch.
We found this particular wobble stool that comes in four different colors and has an adjustable height range of 10 inches, an ergonomic sloped seat and weighted dynamic base that allows for a safe range of motion.
We picked this ergonomic office chair because we thought it best fit Marko's preferences and descriptions. It offers a high back with a built-in S-shaped lumbar support and responsive cushioning throughout. Available in five colors, this desk chair is height-adjustable and features a tilt lock to prevent you from leaning too far back.
"I often tell people to put a stool under your desk. You can put one leg up, elongate that knee, elongate the calf muscle, and then do some flossing of [the] legs, which means pumping the ankles back and forth," she said.
Made from a compression-resistant and high-density memory foam, this footrest we found on Amazon can be positioned on all sides to meet your height needs.
We found this set of looped exercise bands that come in five different resistance intensities and are made from a tear-resistant natural latex.
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