There is an epidemic that is slowly killing the working population. In 2013, a Minnesota based company called Ergotron conducted a survey about the effects of too much sitting. It comes as no surprise that the survey results show that we sit too much. We sit at work, while watching TV, during leisure time, and in social settings. In the US alone, Americans spend their time sitting for 13 hours a day!
Work is where we spend the most time sitting. On the average, office workers spend 7.5 hours sitting. Martha Grogan, a cardiologist from the Mayo Clinic suggests that “for people who sit most of the day, their risk of heart attack is about the same as smoking.” I’ve written about the health problems that creep up when you sit for too long. You can read about it here.
If your work involves much sitting at a desk, it is important to take walking breaks and stretch breaks from time to time to cut down your sitting time. Here are a few tips to get you moving:
Stand up:
Stand up when you take a break, get some fresh air, go get a drink, go visit a co-worker in their office cubicle, take a brisk walk around the office. Use the stairs instead of the elevator. Park further from the entrance to get in more steps. Use any excuse to get up from your chair and move about.
Standing Desk, anyone?:
I’ve heard about the benefits of a standing desk. A standing desk is a table or desk setup that allows you to stand comfortably while working. There are standing desk for sale but if you’re just trying it out and don’t want to commit, try making your own. Elevate your workstation by placing an object underneath your desktop or laptop that will enable you to work standing up. You can find a lot of tutorials on the internet on how to hack a DIY standing desk.
Stretches:
Here are some stretches that you can do at the office to incorporate more movement into your routine.
● Neck Stretch: Bring your left ear toward your left shoulder and hold. Roll your head toward the ground and bring your chin to your chest. Hold and finally, roll your head to the right and bring that ear to your right shoulder. Inhale and exhale in a slow and controlled manner.
● Torso Stretch: Clasp hands together and slowly raise them above your head toward the ceiling. Reach as high as you can while inhaling deeply and hold for 20-30 seconds. Bring your hands down slowly while exhaling.
● Shoulder Stretch: Stand tall or sit upright (not pictured). Bring your left arm across your chest, holding it below the elbow with your opposite. Keep the shoulders relaxed away from the ears. Breathe deeply and hold. Repeat on opposite side.
● Triceps Stretch: Stand tall or sit upright. Place your left elbow in your right hand. Reach your left arm overhead, placing palm on the center of your back and supporting the elbow in your right hand. Reach your fingertips down your spine
What are your favorite ways to incorporate more movement into your day? Let us know in the comments. Stay humble, hustle hard.
Written by Jaie O. The Help
Reference:
https://www.sparkpeople.com/resource/fitness_articles.asp?id=1263