An average individual with a desk job spends around 10 hours every day in a sitting position. Prolonged sitting and an overall sedentary lifestyle that includes driving to work and sitting on the couch post-workday contribute to many health conditions. It can contribute to heart diseases, increased risk of Type 2 diabetes, high blood pressure, and other metabolic conditions. Moreover, it can contribute to poor blood circulation.
When a person spends long hours sitting, the blood can pool in the legs and feet, reducing the rate at which the blood flows to the rest of the body. It is, therefore, common for desk-bound employees to experience leg swelling. Moreover, other symptoms of poor blood circulation include numbness, tingling, throbbing, and stinging sensation in the limbs. It can also lead to aches and pains and muscle cramps.
Fortunately, there are ways you can improve blood circulation in your body while you're at work for a desk-bound job.
In this post, we look at some ways to improve blood circulation while working but before we get into the details, let's delve into some of the benefits of blood circulation in the body.
Benefits of Better Blood Circulation in the Body
There are numerous benefits of better blood circulation in the body. When the blood is circulating properly in the body, it helps deliver oxygen and nutrients in the right amount to all parts of the body allowing for improved organ and tissue functioning.
Moreover, it also helps reduce fatigue, improve digestion, enhance cognition and focus, and prevent heart disease. Some of the benefits of better blood circulation include the following.
Reduces Inflammation
When blood circulation in your body is appropriate, it aids in reducing inflammation in different parts of the body. With reduced inflammation, there's a much lower risk of inflammation-induced health conditions, including arthritis, cardiovascular diseases, and high blood pressure.
Enhances Mental Clarity
Improved blood circulation ensures the supply of oxygen-rich blood to your brain, which aids in improving mental clarity and focus. The supply of oxygen and nutrient-rich blood can help improve concentration and focus, which assists in improved decision-making and problem-solving.
Improves Muscle Strength
Better blood circulation contributes to improved physical performance. When the blood is circulating properly in the body, and your muscles get oxygen and nutrient-rich blood, it aids in improving muscle strength and endurance. Hence, you can look forward to improved physical performance, which allows for stronger muscles and improved overall physical health.
Less Stress
As we look at the benefits of improved blood circulation, let's remember that better circulation helps improve overall health and well-being. Since the oxygen-rich blood is circulating in the body properly, it helps reduce stress and enhance overall mood and well-being.
6 Ways to Improve Blood Circulation While Working on a Desk Job
Now that you're aware of some of the health benefits of improved blood circulation, it's clear why it can be deemed essential. Now let's look at some ways you can try out while working with a desk job to improve blood circulation so you can enjoy better physical and mental health.
#1. Stretch at Your Desk
Poor circulation associated with prolonged sitting is often a concern for the body's extremities, including hands and feet. Given the nature of a desk-bound job, it can be challenging for the employees to leave the desk and stretch to get the blood moving. In that case, it's always best to stretch at your desk. Some stretches you can try out at your desk include the following.
Leg Stretches
While maintaining your sitting position at your desk, gradually raise your leg up while keeping your knee straight such that you feel the stretch in your thigh muscles. Hold the position for a few seconds before slowly returning your foot to the ground. Repeat the stretch for the other leg.
Hamstring Stretch
Involve your hamstring muscles by trying out this hamstring stretch. Stretch your right leg forward while keeping your left foot flat on the ground. Continue to sit tall with your head and neck in line with your spine. Then gradually fold forward, reaching for your right toes.
Hold the position for up to 30 seconds and repeat the stretch for the other side.
Hand and Wrist Stretches
While you're stretching to improve blood circulation, don't forget to stretch your arm and wrist to get the blood moving. Stretch your right arm straight out in front of you with your palm up. Use your left hand to pull the fingers of your right hand behind until you feel the stretch, and hold the position for up to 30 seconds. Repeat for the other hand.
#2. Stretch Away from Your Desk
If you're working remotely or have the luxury of a separate cubicle or office that provides you some privacy from other employees in your office, you can try out a few stretches that require you to get to the floor out of your chair.
Some of these stretches that you can try out while working to improve blood circulation include the following.
Downward Dog Stretch
Downward Dog stretch is a great workout that offers a complete body stretch and is particularly helpful for improving blood circulation in your arms and legs.
Start by sitting on all fours, placing your toes on the floor. Then push up with your palm to straighten your legs, so your spine is straight and makes a right angle with your lower body. Hold the posture for up to 30 seconds and release. Repeat the stretch a few times to get the blood moving right.
Knee Bends
While lying on your back with your feet straight ahead, move your leg up, bend your knee towards your chest, and hold for a few seconds. Repeat the stretch up to 10 times and switch to the other leg and repeat 10 times.
#3. Try a Height-Adjustable Standing Desk
While stretching makes one of the best ways to improve blood circulation, there are a few workplace essentials that can enhance blood flow in your flow. One such workplace furniture is a height-adjustable standing desk.
The ergonomically designed piece of office furniture makes a great choice for your health as it allows you to alternate your position between sitting and standing and vice versa. Since it allows you to change your position from sitting to standing, it is a great way to prevent the negative implications of sitting. The use of a height-adjustable standing desk also allows you to burn more calories and provide the movement your body needs throughout the day.
If you need help determining which height-adjustable standing desk is best for you, we recommend the Pro Standing Desk (E5) by FlexiSpot. The dual-motor height-adjustable standing desk features improved structure and enhanced stability even at the highest height. The desk can hold up to 220 lbs weight and features an advanced keypad panel while providing you the flexibility to choose the frame and desktop of your choice.
To find out more about this pocket-friendly product or to order it, click here.
#4. Use a Footrest
If you don't want to switch to a height-adjustable standing desk and are looking for a more pocket-friendly investment for your workstation, try using a footrest.
A footrest is designed to support your feet by lifting your feet off the ground, which assists in improving blood circulation. Make sure the footrest you choose allows your feet to make an angle of 30° with the ground, as it keeps your feet active and hence reduces the risk of swelling and discomfort.
#5. Incorporate Short Walks Throughout the Day
Movement is the best solution to overcome the problem of poor circulation. Make sure you incorporate short breaks into your workday every day. Ideally, you should take a break once every 30-40 minutes and if that's too frequent, take a break once every hour. Moreover, use this break as an opportunity to get up from your desk and get moving, so there's improved blood circulation throughout your body.
#6. Stay Hydrated
When you're working, it's easy to get engrossed in work and forget about your basic needs like hydration. However, your body must be well-hydrated to ensure improved blood circulation.
Make sure to consume at least eight glasses of water every day. If you find it difficult to track your hydration intake, set up a reminder or keep a water bottle at your desk and continue to sip throughout the day.
Bottom Line
Prolonged sitting can disrupt blood circulation in your body and negatively affect your physical and mental health. Fortunately, you can overcome this problem by trying out some of the measures mentioned in this post to look forward to a healthy mind and body and an improved quality of life.
Find out more about ergonomic office furniture and accessories here.
