Sitting Too Much? Here’s What to Do

If You’re Sitting Too Much, You CAN Overcome It (Easily)

You probably already know that sitting too much is bad for your health. Whether you sit at an office desk, or you sit while you’re working or gaming or using your computer at home, you increase your risk of diabetes, heart disease and certain types of cancers.

Luckily though, a new study shows that it’s easy to counteract or reduce your risks.

Why Is It So Bad?

Scientists don’t yet know exactly why sitting is so bad, but the working theory is that muscles are important in regulating blood sugar and cholesterol levels. But when you sit for too long, your muscles don’t have the opportunity to contract and operate at their best.

The Good News

Moving vigorously for 5 minutes every half hour can bring big benefits.

But the really good news is that even little “activity snacks” like one minute of walking every hour are shown to reduce blood pressure in the study. Even slow walking!

There are several ways to get more movement into your day, see below for some cool ideas.

“If You’re Not At Your Desk, You’re Not Working”

Some work environments have ‘social norms’ or office culture, and a common one seems to be the thought that if you are up out of your desk,  you’re not working.

But employers and bosses should know the importance of moving during the workday – not only for individual health, but for the bottom line, too.

Sitting all day is an occupational hazard. Getting up and moving around during the working day reduces fatigue and improves your mood – which makes you more productive (and you’ll have less sick time).

See below for some things you can do to move during the day – including some you can do at your desk if your work culture really keeps you there.

Start Simply – By Breathing

Even if you can’t move your lower body and actually get up from sitting, actively taking deep breaths that use your diaphragm and move your ribs, is beneficial for your posture and overall health.

Start Simply – With Box Squats

Make getting up out of your chair and sitting back down into an exercise.

If your chair has wheels, be sure to lock them before starting.

From standing in front of your chair, slowly sit down, making contact with the seat without putting your full weight on it. Then drive through your feet, legs and hips to stand back up.

Repeat this movement, at your own pace, for three minutes.

(If you’re feeling up to it, after a minute or two, you can progress to body-weight squats without the chair).

Continued below….

Start Simply – With Hand Stretches

If you’re using a computer for most of your day (like me), your hands can get quite tight. When you’re tight or immobile in one area, other muscles have to compensate to help you move. Those muscles then become understandably overworked and tight, setting off a chain reaction of tension.

Hand exercises can really help. Do them when you need to think through something, or after you’ve been typing or using your mouse for a while.

1. Focus on one hand at a time. Rest your elbow on your desk or table. Make a tight fist and then open your hand and spread your fingers as wide as possible. Repeat five times.
2. Make a fist and slowly circle your wrist in one direction five times. Repeat in the opposite direction.
3. Open your hand and use your opposite hand to gently press your fingers back to stretch the inside of your wrist and hand. Hold for three breaths. Repeat pressing your hand forward to stretch the back of your hand and wrist.
4. Now focus on your fingers. Use your opposite hand to hold and stabilize your wrist as you stick your thumb out and make three circles in one direction and then the other. Repeat this action to the best of your ability with each finger.
5. Repeat all the exercises with your other hand.
6. Finish by standing up, interlacing your fingers and stretching your arms overhead with your palms facing up. Hold for a few breaths, then repeat with your hands interlaced out in front of you and then behind you.

You may find you struggle with some fingers more than others and that it’s more difficult with your non-dominant hand. That’s no problem at all. Do the best you can and you will see improvement.

Start Simply – With Foot Movements

When you sit all day, your feet don’t move much either. These simple movements will have a positive impact on how you feel throughout your body.

You’ll need to take your shoes off.

1. Cross one leg over the other, focusing on the top foot. Point your toes forward and down, like a ballerina, then flex your foot back to point your toes up, spreading them out as wide as you can. Repeat 10 times.
2. Slowly circle your ankle in one direction 10 times. Repeat in the opposite direction.  Repeat the exercises with your other foot.
3. Stand up and shift your weight to the outsides of your feet, trying to lift the inside edges, then shift your weight to the insides of your feet while attempting to lift the outside edges. Repeat 10 times.
4. Do 10 slow, controlled calf raises, lifting your heels and pushing your weight onto the balls of your feet then lowering your heels back down. Place one hand on a chair or wall for balance.

Stretch and Twist – Even in a Wheelchair or with Limited Mobilty

For people with limited mobility or who use wheelchairs, there are still ways to break up sedentary times.

For example, simply stretch out and move your hands in all directions.

In a wheelchair you can do stretches, sidebends and twisting exercises.

When You’re Finished Work

When you’re about to finish with your computer or desk, it’s helpful to spend a few minutes proactively recovering from sitting too much.

Focus on movements that open up and unwind that slumped-over posture we tend to take in front of our computers and when looking down at our phones. Do gentle chest and back stretches and twists.

Summary

Basically, you want to move in as many ways as possible based on your abilities. From deep breaths to stretches to getting up and down out of your chair, you reap the benefits of moving when you know you are sitting too much.

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Warm regards,

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