According to recent studies, too much sitting can be bad for your health,
even if you exercise regularly. People who are mostly sedentary face a higher risk of chronic diseases and death than people who spend more time on their feet. Most of us sit for more than half of our waking hours — an amount researchers say is too much. How many hours do you spend sitting at a computer, driving, watching TV, or doing other sedentary
activities on a typical day?
Think of three ways you could spend more of that time standing or moving. For example:
>> Opt for an activity break to stretch and move your body vs a snack or coffee break
>> Walk around or do leg raises during your next conference call
>> Keep stretching bands and/or hand weights near where you watch TV and use the commercials
as a cue to get up and move
>> Set an alarm at the top of every hour and get out of your chair at work and home (some fitness devices can be programmed to do this, too.)
One of the mobile applications specially designed for fighting against a sedentary lifestyle is Office Hours Application which suggests taking breaks/intervals at correct times and also suggests exercise based on your profession and working position. This app has come like a miracle for all those who have stuck themself on office chairs!!!
What are the Symptoms of Sitting Disease?
The symptoms of the sitting disease can be rather subtle. You may not notice any major differences in your wellness until you experience a serious health event, such as a heart attack. That being
said, there are some symptoms to be on the lookout for:
>> Poor posture: Long periods of sitting can weaken your core muscles and make it more difficult to sit up straight. As a result, you end up slumped over your desk, which only makes the problems worse. Standing and stretching throughout the day can help keep your muscles actively engaged.
>> Back pain and injuries: Poor posture can also lead to back and neck pain and weak muscles can make you more prone to injuries. If you experiencing a stiff back that is preventing you from sleeping well or enjoying your favorite activities, don’t be too quick to chalk it up to aging. The truth is that you may be losing key muscle strength due to sitting disease.
>> Weight gain: Again, it can be easy to dismiss a few extra pounds or attribute some weight gain to the holidays, but if you can’t seem to get your weight under
control, you may be battling a slow metabolism that is the result of sitting disease.
o A sedentary life can actually make you feel tired.
o Heart Disease
Office Tips to prevent Sitting Disease
There are some simple steps you can take to help you get in the habit of standing and
moving around more often throughout the day.
1. Set a timer or alarm. If you are hard at work, time can fly by and before you know it, you have been glued to your desk for three hours straight. A gentle reminder can get you up and out of your seat. You might also be surprised to find that moving around helps you think more clearly throughout the day.
2. Hold walking meetings. Instead of gathering around the conference room table to brainstorm ideas, why not take a walk around the block? It is a great way to break up the day and get everyone moving.
3. Use your break or lunchtime to talk a walk. Instead of eating at your desk or plopping down in the breakroom to have a snack, get up and go for a walk. It can literally add years to your life.
4. Park away from the building. Don’t waste time circling the lot looking for the closest parking spot. Find one in the far corner and get in some extra steps.
5. Refill your water every hour. Need an excuse to get up and move around? Head to the drinking fountain every hour to fill up your glass or water bottle. As an added bonus, if you keep drinking water throughout the day, chances are that you will also need to use the bathroom more frequently, which is just another chance to do some walking and moving around.