Most of us sit when we are working, often in front of a computer. In fact, less than 20% of Americans have physically active jobs.
But did you know there are negative side effects of sitting too long?
Sitting for long periods of time can raise your risk of heart disease, diabetes, stroke, high blood pressure, and high cholesterol. When you sit for too long, blood can pool in your legs, this puts added pressure on your veins, what doctors call varicose veins.
Think about the position of your body by sitting all day.
By sitting all day, you’re not depending on your powerful lower body muscles to hold you up. This leads to muscle atrophy, which is the weakening of these muscles. Without strong leg and glute muscles to stabilize you, your body is at risk of injury. When you sit for several hours a day, your core is not engaged, your neck can be strained. The seated position puts huge stress on your back muscles, neck, and spine. It’s even worse if you slouch.
But remember: No matter how comfortable you get, your back still won’t like a long sitting session. Get up and move around for a minute or two every half hour to keep your spine in line.
How can I be more active at work?
It can be challenging to fit physical activity into your busy workday, but here are some tips to help you get moving:
- Get up from your chair and move around at least once an hour, move for at least 15 minutes
- Stand when you are talking on the phone
- Buy a stand-up desk
- Stretch, especially stretches that will tighten your back and open up your chest muscles
- Use your break to walk inside or outside your office
- Use your lunch hour to go to the gym
- Stand up and walk to a colleague’s office instead of sending an email
- Have “walking” or standing meetings with co-workers instead of sitting in a conference room
- Take deep breaths. We tend to “shallow breathe” when we work, so take a few deep cleansing breaths
