20 Ways to Move More and Release Stress for Social Workers

Physical activity is a great way to release stress and tension. Many of us are sedentary. We sit at desks all day hunched over a keyboard and staring at a computer screen. Our hands, arms and bodies are held in unnatural positions as we dispense with our tasks. Unfortunately, lunch time may be one of the few times move away from our desks. Some eat lunch at the desk.

Movement is Key

Movement is the key to longevity. My grandmothers both lived into their 100s. Both were relatively healthy without the chronic conditions that plague so many of us today. They constantly moved. I rarely saw them sit still. When I read the article Why Sitting Too Much is Bad for Your Health found on webmd.com, I realized that my grandmothers seemed to intuitively know that movement was good for their health.

According to the article, individuals who are sedentary have a higher risk of developing heart disease. Scientists studied the health of transit workers, specifically drivers, conductors, and guards. They found that drivers had a higher incidence of heart disease when compared to the other transit workers. The scientists determined that sitting for extended periods of time was the key variable. Drivers were required to sit. Conductors and guards moved around.

Many office workers rely on gym time and workouts to meet their fitness needs. Fitness experts suggest that sitting for long periods of time diminish the benefits of these types of workouts. They recommend moving throughout the day to prevent health concerns and to extend life. For example, sitting too much and too long contributes to the risk of heart disease, stroke, diabetes, high blood pressure and high cholesterol. These conditions create more stress on the body. Additionally, health experts believe that sitting too much increases the risk of developing various forms of cancer.

Additionally, sitting for long periods of time over an extended period may contribute to the development of blood clots in legs. This condition is known as deep vein thrombosis (DVT.) Some of you may remember David Bloom. He was a prominent journalist who died suddenly from a pulmonary embolism due to a deep vein thrombosis. The blood clot broke away and traveled to his lungs causing a blockage. He was covering the Iraq war and had to sit for extended periods of time while traveling from location to location. Mr. Bloom was 39 years old.

Sedentary Lifestyles

Sedentary lifestyle also prevents us from burning all the calories that we eat. We gain weight and have trouble losing it. This leads to obesity. It also changes the way our bodies react to insulin. Obesity is a major health concern that increases the stress and strain on our muscles, joints, and bones. Sitting too much also leads to weaker bones that are easily broken or cracked.

Now you know the risks of constantly sitting. How do you move more when you are chained to a desk all day long? The following list should help you choose what fits your workplace and you best.

20 Stress Release Moves

1. Drink water. This means more bathroom breaks. (You don’t have to go to the nearest bathroom)
2. Pace while on the phone, while brainstorming, thinking of the right words to type.
3. Walk around the block during lunch, walk to pick up lunch, take a walk around the building.
4. Frequently stand while working (Use a standing desk or stack books to raise keyboard)
5. Stand during conversations in your office.
6. Walk and Talk – Schedule a walking meeting get the blood flowing.
7. Declutter, straighten up, wipe down your workspace.
8. Exercise or fitness class during lunch (HIIT, Yoga) [adult wash cloths, deodorant, fresh underwear, etc.)
9. Waiting? March in place, calf raises, stretch, walking meditation.
10. Park farther away from the door, take the stairs instead of the elevator or escalator.
11. Stretch regularly before stiffness sets in – to strengthen muscles and joints, relieve stress and inflammation.
12. Go visit instead of calling, texting, or emailing.
13. Use full water bottle to do arm strength training.
14. Resistance bands for leg strengthening.
15. Stretch wrists, arms, neck muscles after typing and mousing.
16. Group/ buddy walks several times a day.
17. Pick a word – attach a movement to it; when you hear the word, do the movement. (30 Simple Ways to Move More Bicycling.com)
18. Dial a workout – using numbers on phone (Sharecare.com)
19. Balance exercise
20. Push-up Game do push-ups when unconstructive thoughts come to mind (30 Simple Ways to Move More Bicycling.com)

3 Bonus Suggestions

Dance
Set Reminders on Phone or Fitness App
Participate in Challenges

I am showing working women how to manage stress and find balance in their own way during “Stress Talk” Live with Marcyline Bailey. This 30 minute program is broadcast every Sunday at 4pm on the M.L Bailey Consultants Facebook page and on YouTube. Join us weekly.

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