Expert Advice

Staying active in a desk job: practical tips from an orthopaedic surgeon

| By Professor Tahir Khan

In the hustle and bustle of modern life, finding time for exercise can be a formidable challenge, especially if you’ve got a demanding desk job. As an orthopaedic sports surgeon, I’m keenly aware of the profound impact that physical activity, or the lack thereof, can have on musculoskeletal health. In this article, we'll explore practical strategies for making time to exercise, staying active and avoiding injury.

The impact of exercise on musculoskeletal health

To look after your musculoskeletal health and avoid injury, it’s vital to stay active. Regular exercise is not just a prescription for physical fitness; it’s a cornerstone of preventing orthopaedic issues, enhancing performance and fostering overall wellbeing.

"Staying active in a desk job requires intentional effort, but the rewards for your health are immeasurable."

How to fit exercise into a busy schedule

Juggling a hectic schedule doesn't mean you have to compromise on your physical health. Here are some easy ways to integrate exercise into a jam-packed routine:

1. Prioritise high-intensity workouts

In the realm of sports medicine, high-intensity interval training (HIIT) is recognised for its efficiency. Short, intense bursts of exercise can deliver significant health benefits in less time.

2. Combine work and workouts

If your schedule permits, see if you can incorporate physical activity into your work routine. Walking meetings, taking the stairs rather than the lift, standing desks or quick stretching breaks can be excellent ways to stay active without sacrificing work time

3. Embrace technology

Fitness apps and online resources offer quick, effective workouts. Many apps provide guided exercises that can be done in the comfort of your home, requiring minimal time and equipment.

4. Optimise lunch breaks

Use your lunch break as an opportunity to move. Whether it's a brisk walk, a short jog or a yoga session, making the most of your break can contribute to your overall daily activity.

How to stay active when you sit at a desk all day

A desk job often means prolonged periods of sitting, which can have detrimental effects on musculoskeletal health. Here’s how to stay active despite the constraints of a sedentary job:

1. Do desk exercises for mobility

Try doing some simple desk exercises to enhance mobility and flexibility. Ankle circles, seated leg lifts and shoulder stretches can counteract the stiffness associated with prolonged sitting.

2. Take regular breaks

Set a timer to remind yourself to stand up and move every hour. Short breaks can prevent muscle stiffness, improve circulation and boost overall energy levels.

3. Check your desk setup

Ensure your workspace is ergonomically designed to reduce the risk of musculoskeletal strain. Proper chair height, monitor placement, and keyboard alignment can make a significant difference in maintaining good posture.

4. Invest in a stability ball

Consider replacing your office chair with a stability ball. Sitting on a stability ball engages core muscles, promoting better posture and preventing the muscle imbalances that can arise from prolonged sitting.

How to avoid sports injuries

If you’ve found a sport you can’t get enough of, or the training routine that keeps you going back to the gym, here’s how to keep doing what you love without sustaining an injury.

1. Sport-specific conditioning

Athletes require targeted conditioning to prevent sports-related injuries. Whether you're a weekend warrior or a professional athlete, incorporating sport-specific exercises into your routine is essential for injury prevention.

2. Proactive injury prevention

Engage in exercises that address potential weak points or imbalances in your musculoskeletal system. This proactive approach can significantly reduce the risk of injuries during sports and exercise.

3. Listen to your body

Pay attention to any signs of discomfort or pain during physical activity. Ignoring these signals can lead to more severe injuries. If you experience persistent pain, consult with a healthcare professional, preferably one with expertise in sports medicine.

4. Balanced approach to training

Avoid overtraining and prioritize a well-rounded fitness regimen. A balanced approach that includes strength training, flexibility exercises, and cardiovascular conditioning can enhance overall athletic performance and reduce the risk of overuse injuries.

Striking the balance for a healthier, active life

As an orthopaedic sports surgeon, my advice is to take a proactive approach to your musculoskeletal health. Balancing a busy schedule and staying active in a desk job requires intentional effort, but the rewards for your health are immeasurable.

One of the steps you can take to prioritise your musculoskeletal health is to ensure you have comprehensive health insurance. Whether you're an athlete aiming for peak performance or you’re just trying to maintain an active lifestyle, the combination of regular exercise, strategic time management and the support of health insurance can pave the way for a healthier, more fulfilling life. Remember, investing in your health today ensures a more resilient and active future.

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