How to Stay Fit & Healthy With a Desk Job

A lot of people today, regardless of their industry, have sedentary jobs. And once we get home from work, we spend most of our freetime sitting down too. So what does this do to your body?


Sitting down a lot can cause pain in the back and hips. Often the Piriformis, one of the muscles in the hip, can go into spasm to protect the pelvis. This can happen without you knowing or feeling it, because symptoms are not always present. Piriformis spasm can also cause tension in the important static nerve, which in return can cause a pelvic tilt and result in severe pain or even injury.


The pelvis and shoulders are linked together, so your hamstrings actually attach up into your arm. If there is tension through this myofascial sling system, from a rotated pelvis for example, a band of muscle in the back of the shoulder can go into spasm, which prevents the shoulder from functioning correctly. In other words, sitting down too much can cause a lot of pain, both short and long-term. So, here’s what to do to prevent it:


  • Try Seven’s workouts at work. Office and Office Chair are perfect for a quick workout at the office!
  • Make sure to do some exercises before and after work – 7 minutes in the morning and 7 minutes in the evening.
  • Include stretch and mobility training in your program.
  • Focus on core workouts to strengthen your upper body and prevent injury.
  • Stand up every 30 minutes and do one exercise. For example, you could be on your back with your feet up on the chair and do a hip lift exercise.
  • Have a slow walk or just hang from a tree branch or pole to stretch out your spine.
  • If you sit, then you should stand or walk for at least the same period of time to balance it out.

  • You might not be experiencing any problems yet, but taking care of your health and body now can spare you a lot of pain and health issues in the future!

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