How to stay active with a desk job
There is a growing body of evidence that there is an important link between movement and cultivating a healthy mind. Our mind can stagnate along with our body, becoming stiff, rigid and inflexible, when we stop moving.
Movement is our first experience of communication. Our bodies move instinctively to convey emotions, feelings and intent. Far more than words, that can be manipulated to hide intent, movement reveals it through these unconscious physical expressions.
Movement therefore also helps us process and move through complex emotions. Depriving ourselves of movement stifles this natural process. Leading to emotions getting ‘stuck’ within our rigid bodies and rigid minds.
Movement has all sorts of benefits for our mind-body. Movement releases endorphins, our natural painkillers. It also allows us to produce and use more dopamine, our natural reward system. Moving in synchronicity with others releases oxytocin, our hormone of connection, through stimulating mirror neurons. This is why going to a group class can feel so much more super-charged than exercising alone. Movement also helps us produce and use serotonin, our happy hormone which also regulates our gut.
So when people say ‘movement is good for you’ THIS is what they’re talking about!
But when we have a desk-based or sedentary job, movement can end up falling way down the list and is often completely forgotten. So how to incorporate more movement into your day that stimulates all of those neurotransmitters and hormones? And can support connections at work, especially if you are a hybrid or home-based worker.
Let’s explore a couple of easy to implement strategies to bring in more movement, and therefore more feel good hormones and chances for connection, even if you have a busy desk job…
For home-workers, try these:
Serotonin : Dance
To get those happy hormones circulating, put on some joyful music and dance like no-one’s watching. This is just the most wonderful activity and completely blows those cobwebs away. Even if you are feeling rubbish, this brings a little smile to your face.
Oxytocin: Self-hug Tap
Ideal for if you’re overstimulated by meetings or screen time. And need a moment of stillness and self-connection. Wrap your arms around you, and hold them close for a few minutes. You can also include bilateral tapping on the upper arms, tap with the right hand, then left, and repeat for a few minutes to calm the nervous system.
Endorphins: Nature Walk
Endorphins are nature’s natural painkiller. If you have stiff muscles from sitting too long, get out and go for a brisk walk. Ideally in nature if you can. Or put your headphones on and listen to upbeat music or any music that you find lifts your soul. You could also call a friend or family member and chat while you walk which is super boosting because you get a bit of oxytocin connection with your endorphins. Noice.
Dopamine: Singing
Using your voice naturally moves your body. You have to breathe deeply, which flexes the intercostal muscles around the ribcage, the diaphragm, pelvic floor, and core muscles. You also have to sustain a note, which tones the core. The vibrations from singing resonate through your body and you get the double whammy of serotonin release as well.
If you work in an office or other non-home workplace, you could try all of these activities with a work buddy or your team. Don’t be embarrassed! Although always check people are happy to participate. This can be a lovely way to bond with your colleagues and laugh away the stress of the day.
And to help you remember to do these activities, here’s some prompts…
Setting Timers: Use a timer or an app to remind you to take breaks every hour.
Use Breaks Wisely: Utilise your breaks to incorporate a fun and stimulating activity to your day.
Adjust Your Workspace: Consider a standing desk or a desk converter that allows you to alternate between sitting and moving, so you can sway, sashay, and move about more easily.
Active Meetings: Suggest walking meetings when possible. Discussing matters while walking can stimulate creativity and keep you physically active.
Stay Hydrated: Keep a water bottle at your desk and make a habit of refilling it frequently. And incorporate drinking water into whatever fun movement activity you choose to do.
What other ideas do you have, or already do? Share in the comments.
If you love movement, and you live in Cambridgeshire (or surrounding counties) why not come to a gorgeous somatic movement workshop with me in Fen Drayton? I hold these monthly in the village hall. You can find all the details and how to book here.
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