Office work, whether at a company or at home, keeps us sitting for much of the day. Combined with the fact that most people don’t exercise regularly, this makes many of us largely sedentary.<\/p>\n
Even after work hours, we stay seated in the car and then on the couch once we get home, meaning we’re immobile for more than half the day, which undoubtedly affects our health.<\/p>\n
Our growing dependence on electronic devices, whether tablets, phones, or computers, has made us even more sedentary than before.<\/p>\n
Today, it’s very common for children to skip physical activity altogether, preferring video games, texting on their phones, or scrolling through the ever-multiplying social media platforms.<\/p>\n
In fact, this level of inactivity is thought to reduce life expectancy by three to four years and increase the risk of death by 30% compared to someone who engages in moderate physical activity and doesn’t spend as much time sitting.<\/p>\n
It’s well established that sitting for long stretches slows metabolism, raises blood sugar, increases cholesterol levels, and causes muscles to weaken from inactivity.<\/p>\n
According to recent studies, spending many hours a day sitting can seriously harm your health, so much so that some compare it to smoking, since prolonged inactivity can contribute to a range of serious conditions, including heart disease, joint problems, anxiety, cancer, high cholesterol, spinal damage, depression, diabetes, vascular disease, high blood pressure, obesity, muscle problems, and being overweight.<\/p>\n
While it’s not always possible to get a full workout at the office, we can build a routine of small daily exercises to help minimize the health risks associated with too much sitting.<\/p>\n
Tips for Staying Active During Work Hours:<\/p>\n
You shouldn’t stay seated for hours without moving, make sure to get up from your seat every 40 minutes, stretch your arms and legs, and move your joints slowly in circular motions in different directions.<\/p>\n
Try walking through the office hallways or take the stairs if you can, that’s even better. If you can’t leave your workspace, try marching in place instead.<\/p>\n
Try to use the elevator as little as possible, take the stairs whenever you can, at least when arriving and leaving the office, since it helps work your legs and glutes.<\/p>\n
It’s also important to always maintain good posture while sitting or standing, to help prevent injuries or discomfort in your back, neck, and upper and lower limbs.<\/p>\n
While seated, you can do leg raises with stretches, either alternating legs or both at once, along with isometric exercises by pressing your heels firmly against the chair legs.<\/p>\n
You can also place a book between your legs at thigh level and press firmly inward with both legs.<\/p>\n
With your hands pressing against the outside of your knees while they’re together, try opening your legs against the resistance of your hands.<\/p>\n
Lift your heels, either alternating or together, and move your ankle joints at the same time.<\/p>\n
Extend your legs and flex your feet toward you, while simultaneously raising your arms and stretching them above your head.<\/p>\n
Open and close your hands, moving the joints in your fingers. If you can, try squeezing a small stress ball repeatedly, this helps activate the joints in your hands while also helping you relax.<\/p>\n
Put these tips into practice to improve both your physical and mental well-being. It’s worth setting aside just a few minutes a day to stretch, walk, or take the stairs. It’s time well spent to take care of your health, and one of the best investments you can make.<\/p>\n","protected":false},"excerpt":{"rendered":"
Office work, whether at a company or at home, keeps us sitting for much of the day. Combined with the fact that most people don’t exercise regularly, this makes many of us largely sedentary. Even after work hours, we stay seated in the car and then on the couch once we get home, meaning we’re […]<\/p>\n