Does this sound familiar?
Siting in the car or on the train for a long commute to work, this is then followed by siting at your desk in front of a computer (maybe even eating lunch here) and then you sit in front of the TV to relax when home.
The human body has been designed to stand upright. Both your cardiovascular and digestive systems function more efficiently and effectively that way. Recent studies have shown that sitting for long periods of the day raises your risk of heart disease, diabetes, stroke, high blood pressure, and high cholesterol as well as increasing anxiety. Sitting also puts huge stress on your back muscles, neck, and spine which is made even worse if you slouch. This can lead to postural pain and compression of the lumbar discs.
While setting up an ergonomic work station can help with improving postural strains here are some simple tips you can implement right now to increase your activity levels and minimise the negative effects of sitting for hours.
1. Schedule A Reminder
Most email systems allow you to schedule reminders and alarms that pop up on your computer screen or your phone to get up and move. Research shows that light activity for as little as 2 minutes every hour has significant health benefits.
2. Drink Plenty Of Water
Drinking more water is always a great idea to improve your overall health, and it’s also a good way to get you up and moving more than you normally do on a typical workday. If you are really keen you can only fill your water bottle up half way which will mean more trips to the tap. Try and aim for around 8 glasses or 2 letters of water per day.
3. Increase Your Activity
Aim to stand for as long as you can while answering calls. You can alternate 10 minutes of sitting with 10 minutes of standing followed by another 10 minutes of sitting. Research indicates standing more helps your blood sugar returns to normal much quicker after a meal, burns more calories during the day and improves symptoms of arthritis. Add more walking into your day by adding the following to your daily routine:
- Use the stairs rather than the elevator at work
- Walk to deliver messages to your co-workers rather than the usual email.
- When using public transport to work get off a stop earlier and walk.
- Move your rubbish bin, printer or anything else you use throughout the day away from your desk. This way you have to get up each time you use them.
4. Take A Break From Your Desk
Try and leave the office for a half hour, try taking a walk on your lunch break. This will help you avoid the mid-afternoon slump and break up your day. You can walk to a new place each day or grab lunch to bring back to the office to eat but only if you really have to.
5. Try To Exercise
If you can’t get away from your desk try and incorporate some simple desk exercises. These help get your heart rate elevated, promote better posture and burn more calories compared to sitting still. The trick here is to choose exercises that you are capable of doing within your work environment. For a selection of simple exercises you can do at your desk click here.
