Sitting for Long at Work? Find ways to overcome its ill Effects.
04-01-2018 | Posted By: Anirudh Singh | 1885 View(s)
Are you one of those who has to spend a lot of time sitting at the Desk in the Office or probably working long hours on the computer. Then this article is definitely for you. Read on……!
Sitting for long at work is not good for Health at all, and this sedentary lifestyle can lead to a lot of Health issues and in some extreme cases even prove to be deadly. Not that we are trying to scare you but the fact of the matter is that up to 7% of deaths can be attributed to having a work style which involves constant sitting. You should probably be aware of things to overcome the damaging effects of such a sedentary lifestyle.
In today’s fast-paced world, many of us find ourselves spending long hours sitting at our desks, whether it’s for work or study. While technology has undoubtedly made our lives more convenient, it has also inadvertently led to a sedentary lifestyle. Prolonged sitting can have serious implications for our health and well-being. In this blog, we’ll explore the ill effects of sitting for long periods and suggest effective ways to overcome them.
The Health Hazards of Prolonged Sitting:
1.Increased Risk of Chronic Diseases: Studies have shown that prolonged sitting is associated with an increased risk of chronic diseases such as heart disease, diabetes, and obesity. When we sit for extended periods, our metabolic rate decreases, and this can lead to weight gain and related health issues.
2.Musculoskeletal Problems: Sitting for too long can put a strain on our muscles and joints, leading to issues like back pain, neck pain, and poor posture. Over time, these problems can worsen and affect our overall mobility and quality of life.
3.Cardiovascular Issues: Sedentary behavior has been linked to an increased risk of cardiovascular problems. When we sit for long periods, blood flow becomes sluggish, and this can lead to the formation of blood clots.
4.Mental Health Impact: Prolonged sitting not only affects our physical health but also takes a toll on our mental well-being. It can contribute to feelings of stress, anxiety, and even depression.
Ways to Overcome the Ill Effects of Prolonged Sitting:
1.Incorporate Movement Breaks: One of the simplest and most effective ways to counteract the negative effects of sitting is to take regular movement breaks. Set a timer to remind yourself to stand up, stretch, or walk around for a few minutes every hour. These breaks can help improve blood circulation and alleviate muscle tension.
2.Use a Standing Desk: If possible, consider using a standing desk at work. Alternating between sitting and standing can reduce the time spent sitting and improve your posture. Remember to adjust the desk to the appropriate height to ensure ergonomic comfort.
3.Walk or Bike to Work: If your workplace is within a reasonable distance, try walking or biking instead of driving or taking public transport. This will not only add physical activity to your routine but also help clear your mind and boost your mood.
4.Exercise Regularly: Make it a habit to engage in regular physical activity outside of work hours. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Activities like jogging, swimming, or yoga can have numerous benefits for your overall health.
5.Desk Exercises: Incorporate desk exercises into your daily routine. Simple stretches, wrist and ankle rotations, and shoulder rolls can be done discreetly at your desk to keep your muscles active and prevent stiffness.
6.Hydration and Healthy Snacks: Keep a water bottle at your desk and drink plenty of water throughout the day. Also, have healthy snacks on hand to avoid mindless eating, which can occur when we’re bored or stressed.
7.Mindful Posture: Pay attention to your posture while sitting. Ensure your chair is at the right height, your feet are flat on the floor, and your back is properly supported. Use a lumbar pillow if needed.
8.Engage in Mental Breaks: Taking breaks to engage in short, mindfulness exercises can help reduce stress and increase focus. Practice deep breathing or try meditation during your breaks to refresh your mind.
9.Team Up for Accountability: Encourage your colleagues to be more active as well. Consider organizing short group walks during lunch breaks or participating in fitness challenges together.
Yes, Exercise and Exercise alone is the answer to all this-Exercising in the morning and remaining prone to no activity all day long is not the solution so what you should effectively be doing is ensuring some kind of Physical movement all day long. Take short breaks from work and take a stroll. Continous movement while sitting improves metabolic rate which can be good for overall health
Some very Handy Tips which can Help Offset the Damages of Sitting for Long at Work
-Take short Break from work at regular intervals
-Go for a stroll-It could even be for a few minutes or so.
-Close your eyes and withdraw from work after every hour or so for a couple of minutes. It will considerably reduce stress and de-strain your eyes.
-Get up from your desk and bend sideways at regular intervals or bent forward or backwards. Rotate your arms up and down.
-Bend your Neck backwards on your Chair and just relax.
-During The lunchbreak-Do not just keep munching on your desk-Walk up to the Canteen or nearby place or go for a short stroll with your gang.
– Keep Blinking your eyes while looking straight for around 30 seconds or so.
-Stand up from your desk to perform some action. Walk up to your colleague’s desk to handover documents if required and do not depend upon the Office Peon for the same.
-Breathing in and Breathing out too helps. Those aware of Yoga Aasan know that for sure.
So you need to take care of all this. The key is to keep doing some kind of physical activity at all times and not just confining yourselves to morning exercises believing that it will ensure good health. Incorporating some of the things as mentioned above can go a long way in increasing the metabolic rate of your body during the times when you need to keep Sitting for Long at Work in a stationary position at the office and keep your Hale and Hearty-for sure always.