Do you spend hours at your desk every day? Are you dealing with back and neck pain, muscle cramps, and weight gain? Prolonged sitting can kill you. This habit has been linked to high blood pressure, heart disease, obesity, and depression. It’s also one of the main causes of musculoskeletal disorders.
It is estimated that around 1.2 million American employees are dealing with an illness that was caused or made worse by work. Sitting all day is the culprit behind most work-related conditions. Fortunately, there are ways to fight the negative effects of prolonged sitting. Here are some tips that really work:
Get Up and Move
Regular exercise is the best way to combat the effects of sitting all day. A recent study has found that people who engaged in moderate and vigorous activity 30 to 45 minutes a day weren’t at increased risk for diabetes or cardiovascular problems, regardless of how much time they spent sitting.
If you’re too busy to go to the gym, work out at home. Get a set of dumbbells and a resistance band, or do bodyweight exercises. Go jogging, try pilates, or use fitness DVDs and online fitness. Stretch your muscles at work and do a few exercises during your lunch break.
Pick a Better Office Chair
Research indicates that sitting on a wooden chair with no armrest is better for your spine and joints than using a traditional office chair. You may also choose an ergonomic chair that promotes good posture and offers back support. Pick a model with lumbar adjustment and enough padding to be comfortable to sit on for several hours a day.
Stay Active
If you have an office job, try to stay active throughout the day. Take the stairs instead of the elevator, walk more, and use a pedometer to track your daily steps. Get up and stretch every 20 minutes. These simple tricks will supercharge your brain, reduce fatigue, and minimize the damaging effects of sitting.
