Methods to Prevent Office Butt

I was scrolling through Tik Tok the other night and came across the concept of “Office Butt” or “Chair Butt”. If you don’t know what this is, it’s where you’re sitting in your chair for a long period and your glutes aren’t getting any movement or stretch. As a result, this leads to your glutes being inactive for a significant period of the day. If your routine after work is sedentary too, then this over time can result in your butt going flat.

As a fellow office worker, I thought about how much time I spent in a day sitting in a chair in the office and at home. This has made me rethink the time I spend sitting throughout the day. Luckily the midwest has been experiencing some beautiful weather, so I’ve been inclined to take more walks and do stuff outside. If you fear getting office/chair butt, fear no more because I have some tips that you can implement into your life to get up and moving throughout the day. Most of these shouldn’t be a drastic change, but rather simple additions to life.

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1) Make Office Friends

Group of work friends working together. Shows friends up from their desks talking and working together.

Look I know this is easier said than done, but since I’ve tried to get to know people within different departments I’ve found myself taking the time to walk and ask questions instead of shooting them an email or Teams message. By doing this you’re getting up from your desk and utilizing your glutes. If you have to walk up and downstairs to get to them this can be an added benefit. This not only enhances your relationships with co-workers but you’re getting exercise as well. I’ve been finding this beneficial for those two reasons, and I get more answers.

2) Carry a Reusable Water Bottle

Showing a reusable water bottle to show that you need to get up to refill it.

I’ve always been a big advocate for using a reusable water bottle. Nowadays you can’t catch me without my Yeti water bottle. April was Earth Month and my building received a reusable water bottle to avoid drinking plastic bottles. This water bottle is now my designated work water bottle and it’s been amazing for my water consumption and activity. I find myself drinking more water with this and as a result, I’ve been getting up more to fill it up. Sometimes when I’m focused on a task I can forget to take a break to get up, but with a reusable water bottle when it gets empty I’m forced to get up to fill it up. Carrying a reusable water bottle reminds you to get up and walk to the nearest (or farthest) water station to fill it.

3) Set Alarm or Reminders

Sticky post it note reminder to remind you to get up.

This requires no investment except for setting up recurring events on your phone. Setting alarms or reminders throughout the day to remind you to get up, stretch, or walk is always a good effortless reminder technique.

4) Standing Desks

Shows a standing desk and a chair away from the desk.

This one might not be as easy for everyone since standing desks can be expensive. Standing desks are a great way for you to change the way you work throughout the day and a great way for you to stretch your glutes by standing. Some companies offer these as an option or some even offer the ones that are not automatic where you have to manually pull the desk mechanism forward. By switching between standing and sitting you’re getting mobility in your glutes and utilizing them.

5) Walks During Lunch

A pair of walking shoes to show someone walking

Depending on where you work or the area where your work is located a walk during lunch can be an excellent way to get up and moving. Luckily, where I work there’s a walking trail in the parking lot, so if I eat at the office I can go for a quick lap or two before returning to work. The benefit of walking after eating is that it can help with the digestion of your food, or at least this was always what I was told when I was a kid. Regardless it seems to help with digesting for me, and I get some steps in mid-day. Additionally, this is a great way to relieve stress if you have a rough day at the start.

6) Using a Walking Pad or Under the Desk Cycling

A treadmill that also refers to a walking desk pad.

I know some people who use a walking pad while they work. Personally, I cannot do that because I don’t think I’m that coordinated to type and walk concurrently. For the people that can do this, this is probably the best way to prevent immobility of your glutes. From what I see on Amazon walking pads can range from $100-$300 depending on the features. Under the desk, cycling stations can be below $100. I got this one recently for my wife for when she works at home and she thinks it’s great. For $140 (With coupon) it’s a great deal.

7) Be Active After Work

Person jumping in the air to represent the working not working and living an active lifestyle.

If you’re unable or forget to do the 6 options above then doing some form of physical activity after work is always a good choice. Living in the Midwest half of the year is cold weather, but there are always indoor activities that you can do. For me, my gym split is a 4-day week and on my off days during the week, I usually take that time to go to the store to do errands. Personally, my favorite is to go to Costco for my groceries. I walk every aisle to check for new deals and in the middle of the week Costco’s aren’t as busy opposed to the weekends. I encourage everyone to try to take 20 minutes to take a walk around the block or take up biking or cycling during the summertime. I’ll always advocate physical exercise because, after a stressful day, there’s nothing better for me than going to the gym and working out.

What do you think of these options to prevent office/chair butt? Do you think you’ll implement any of these options or if you already do some of these things how often do you get up and move during work hours? Sound off in the comments below!

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