Chronic Sitting: What is it and what you can do about it
Many healthcare professionals agree that chronic sitting is just as dangerous as smoking, HIV and extreme sports.
Technology has made it possible to work, order food and hold meetings from the comfort of a chair, which can lead to detrimental injuries.
Sitting at a desk causes back and neck pain through poor posture. Chronic sitting can increase cardiovascular disease, obesity, and cancer. If you work at an office and wish to improve your well-being, follow these steps:
Break Your Work, Not Your Back
Every hour you should take at least five to ten minutes to get up and move. This promotes blood flow and activates muscles.
Ignore Grub Hub and Eat Out
Ordering food is convenient, but you need your lunch break. It’s important to get up and “eat out” away from your desk.
If you can go outside, enjoy the fresh air and move your muscles. Enjoy chatting with coworkers and looking at something besides a computer screen or paperwork.
Stand Up for Health
Get a riser at your desk so you can stand while you work. Ergonomic workstations can give you a raised desk space so you can avoid chronic sitting.
If you work at home, you can even invest in a treadmill desk so that you can be productive in both your career and your health.
Swap Out Your Chair
An alternative to an office chair is an exercise ball. A chair doesn’t require any muscle activity, but an exercise ball helps your core strength, muscle tone, and posture.
Close the Doors to the Elevator
Elevators are fast and convenient, but stairs can be an easy cardio workout that you don’t have to plan. Walking up and down a flight of stairs can improve your energy and immune system.
Be Active at Your Desk
If your company doesn’t allow you to stand or sit on an exercise ball, there are stretches and exercises you can do at your desk.
If you want to know specific ways to add physical activity throughout your workday, try doing these 16 exercises and stretches:
1. Triceps Dips: This is not an activity for those in wheelchairs. To do this, place your palms on your chair, lower your body in front of the chair, push yourself up and repeat.
2. Arm Circles: Hold your arms straight out at shoulder height and move them in a small backward circle repeatedly.
3. Arm Pulses: While standing, push your arms backward, palms facing behind you and hold them as straight as possible for 20 seconds.
4. Squats: If you can’t do normal squats, try doing some with a chair. The concept is the same. However, you lower your body right before you sit down completely on your chair, and then stand up.
5. Office push-ups: This can be done both on a desk or a wall. Place your hands shoulder-width on a flat surface and lower yourself down. Keep your core tight and push up.
6. 90-degree wall sits: Slide down a wall until your back and legs are a 90-degree angle and hold for a minute.
7. Lunges: While standing, gently lower one leg with the knee almost to the ground and go back up. You can do this at your desk or while you walk down the hall.
8. Crunches: While in your chair, put your hands behind your head as if you were to do a crunch on the floor, but bring your knees up to your elbow one at a time for a sitting crunch.
9. Chair Twists: With your feet flat on the ground, twist your upper body towards each arm of the chair as far as you can on each side.
10. Neck Rolls: Relax your head forward and then roll it in a circle clockwise for 10 times and then reverse it counterclockwise for another 10 times.
11. Shoulder Rolls: Roll your shoulders forward and up towards your ears and then roll them backward back down.
12. Triceps Stretch: Take your arm and bend it over your body so that your hand reaches your opposite shoulder and pull your elbow close to your head. Do this for both arms.
13. Chest Stretch: Take both hands and lock them behind your body. Pull them back and push out your chest with your chin raised.
14. Leg Stretch: Lift one leg off the ground and then reach for your toes. Hold for three deep breaths and switch.
15. Knee Stretch: While relaxing backward in your chair, raise one knee to hug it to your chest. Hold for three deep breaths and switch.
16. Hand Stretch: While standing, place your hand’s palm-down wrist out so that your fingers face towards your body. Push down and lean forward.
By using these strategies, you can work at an office and not succumb to the many illnesses that can be caused by excessive sitting. However, you may not have the time or ability to do these. If so, you should try chiropractic therapy.
Apps Chiropractic & Wellness can help you. They are a patient-centered practice that works with you to form an individualized treatment plan with various techniques.
They provide you with effective treatment, preventative measures, and recovery. Make an appointment for your free consultation today.