Studies show that most people are spending too many hours sitting in school and at the office. Others spend long hours in front of the TV, playing video games or driving. Research indicates that most people spend 9.3 hours sitting. Our body is exposed to risks to personal health.
Risks Arising from Sitting
The adoption of a sedimentary lifestyle is harmful and destructive, people sitting all day puts them at the risk of heart attacks and cardiovascular diseases which are about the same as smoking a pack of cigarettes a day.
Sitting for long hours impact our bodies negatively and puts us in the risk of obesity, high blood pressure, diabetes, and metabolic syndrome.
Most people assume that adding more hours to the gym will help to change the trend. However, the time spent by most people in the gym is not enough to change the adverse effect. Instead, most of us should adopt habits that reduce the harmful effects through the day.
Standing is as important as walking. It helps to burn extra calories, thus reducing the fat accumulated due to sitting for hours. It also improves the body posture, increases the blood flow in the body, tones the body muscles and ramps up metabolism.
The obvious remedy for the sitting disease is doing some of the activities while standing. For instance, take a phone call while standing. Therefore, adopting frequent standing period could significantly reduce the effects of the sitting disease.
2. Move Around
Why simple opt to stand while you can move as well. Moving helps to burn calories, and improves muscle activity. People should walk some distance on breaks to grab lunch or a refreshment drink. Consider walking while on the phone. Also, if you work in the same building walk to them instead of sending emails to colleagues.
3. Screen Height
Whether one is sitting or standing, the computer screen should always be at the same level with the eyes. The requirement is that one should only be looking down about 10 degrees to view the screen. When the screen is too low the bending for long hours will lead to back and neck pain.
4. Standing Desk
Standing desks offer an excellent option for addressing the issues highlighted. It is a desk designed for working while standing when sitting on a high stool. Some standing desks can increase and decrease in height to allow the user to alternate between sitting and standing, such as this affordable model by Ikea. Standing lowers the risk of weight gain and obesity. It is also effective in burning calories. It’s more comfortable for your feet, knees and hips if you use a mat and this Varidesk model is just excellent.
5. Head Position
Some people have more than one screen leading them to tilt their head for long hours. The positioning of the head is critical since it determines the pressure put on the spine and the neck. Always avoid craning the head forward or sideways. It must be held upright.
6. Stability Ball
Instead of sitting in a regular chair, use a stability ball for a chair. This helps to engage the core muscles and gives the body balance and flexibility. Occasionally trying to bounce on the ball will provide additional exercise that reduced harmful effects of sitting for long hours. You can find them on Amazon.
7. Upright Posture
It is also important to sit upright. Using a chair that does not have an armrest will force an individual to sit in an upright position. Sitting straight will ensure the leg muscles do not become numb. Such a chair will encourage the shifting the body more frequently as compared to a cushy chair in the office.
8. Body Stretches
Standing and stretching the body frequently is also helpful. Stretching of the body is important since it helps to improve the blood flow and reduce muscle tension. Ensuring one stretches all parts of the body is the most important thing to remember. It contributes to relieve the tired and lethargic feeling on the body.
Most people do not like to take the stairs and will instead prefer the lifts. Taking the stairs can be tiring, but helps to improve the oxygen intake, increase metabolism and reduces the risk of heart attacks through improving cardiovascular fitness. Walking up a flight of stairs while on a break can contribute to reducing the problems highlighted.