Cyberlynx

Balancing Paper Pusher and Pumping Iron

Keep moving. At times, it’s easier said than done. As you move up in any career, the confines of a desk get more and more real.

Over 40% of people are considered obese according to the CDC. You can read more about workplace obesity here. https://obesitymedicine.org/obesity-management-for-people-with-desk-jobs/

This isn’t meant to debate the meaning of obesity, or address deeper health issues such as injury or thyroid disease. To keep it simple, let’s agree that there is a negative correlation between desk jockey-ing and overall health. Sound good?

But what do we do?

First of all, I can’t understate the importance of mindset. Your job isn’t a death sentence. Let’s clear the air and also admit that WE are the ones in control. Okay, with that one out of the way, let’s talk about diet.

Food.

“Six packs are born in the kitchen, not the gym”- fitness people.

Are you working at home or commuting? Does your workplace have a cafeteria or other dining options and are they healthy?

The above factors are just a few things to consider. One thing is certain- stick to whole foods. At the least, eat very few things from a package. Many people swear by this. Basically, be mindful of eating processed things, even “fitness“ or “health” bars etc. are full of some nasty stuff. Do your own research and consult a doctor if you don’t believe me. The less ingredients, the better.

Prep helps. If you buy a salad, buy enough for the next day’s lunch. If you cook, consider cooking for 2-3 lunches ahead of time. A basic example of this is chicken, broccoli, and rice. The Instant Pot works wonders.

But what about snacks?

Well, it depends. Ideally, you want things such as nuts or fruit for a mid-day snack. Yogurt and jerkey can be okay, but be mindful of how processed it is. Pro tip: to curve mid-day hunger, load up on protien in the morning and drink plenty of water.

I carry a 1/2 gallon everywhere and average nearly a gallon per day- I can guess roughly 3/4 a gallon since it’s almost empty multiple times a day and I top it off.

Just move.

Considering an 8-10 hour American workday, get the blood flowing every hour. But what does that mean?

Take a walk, stand up, do some pushups. Something is better than nothing. Take your eyes off the screen for a bit. If you’re home, get outside for 10-15 minutes. Take a walk if you can. Another hack is to intentionally use a bathroom at the office that’s further away from the usual. As I write this, I’m getting up to walk around.

There, that’s better.

Ergonomic Royalty

The study of office ergonomics runs deep.

I tend to associate office ergonomics with symmetry. Anyone can do this. Let me explain.

Imagine your sitting at a desk and looking “up” at your screen. Not good. Conversely, a position too high can cause neck strain as well. Think of it like this- your effort needs to go into your work itself, not your existence.

Your screen, chair height, keyboard, mouse, or any other peripherals should be placed that there is zero effort of access. Your body straight, with adequate lumbar support and your feet on the floor minimizes fatigue and unwanted strain. In turn, reducing the risk of long-term damage.

Consider investing in, or lobbying for your workplace to provide standing desks. Many employers have Reasonable Accommodation programs that can assist with things like this. When alternating between sitting and standing, you reduce unwanted strains as well as atrophy (essentially loss of muscle). I don’t do this nearly enough, but have realized the affects. Bonus- you can even increase the flowstate of a project by doing this. Your boss or clients will be thrilled!

Honorable mention to desk treadmills. These things keep you moving at a low speed WHILE working. They often can fold and stow well out of the way for compatibility with most offices. Here’s an example: Walking Treadmill

Scheduling Workouts

There are a few things to consider here. Are you a morning person? Are your hours flexible? Are you a “morning person”? There are other often other commitments that can occupy your time, such as kids or pets.

The most important part is consistency. If you’re done work at 4:00 PM, either exercise in the morning or aftet 4:00. My favorite is mid-day. For peak performance, I’m adequately hydrated and focused between 9am and noon. A workout around this time also breaks up the workday.

I’m not implying a full-on gym is the ONLY way either. Yoga, hiking, or light dumbells at home can work wonders. They key is consistency, at least 4 days per week.

Never underestimate the power of stretching.

Always, always, always, stretch daily. Be mindful of key locations, such as hips, shoulders, and back. Listen to your body. There are countless articles and videos on stretches- you can make a routine that works for you. Stretching is just as important (if not more important than) as the workout itself. Aim for a solid 10-15 minute session.

Wrapping Up

There’s way more to life than trading your time for money, but I believe health and work of any kind can co-exist with the correct tools. You likely habe more power over your situation than you think, and a key pillar to health is mindset.

This was a lot to take in, but consider your “why”. Why take your health seriously? Is it your kids, the care of another loved one? Is it just for you? I know I don’t want to miss out on life. By no means is this an end-all-be-all solution to your problems, but again a desk job is not a death sentence.

We dove into diets, office ergonomics, and stretching. Over the years, those are the big ones for me. I hope you find a bit of peace here as well. We are all a work in progress, and these were just a few things I’ve learned along the way.

– Mark E

P.S. I am now taking cybersecurity risk assessment consultations and coaching calls. Please email me at mevansjr@cyberlynx.us for more details.