If you are settling into your seat to read this article right now, consider standing up while you keep going. It may surprise you how much movement can break up your workday and energize you.
Why does this matter? If you’re like most people today, you’re probably spending excessive hours steeped in your work, checking emails or, let’s be honest, endlessly scrolling through social media. The nagging feeling of missing out can make it hard to disengage even for a moment.
Our day-to-day life is designed for comfort, often at the expense of our health. Prolonged periods of sitting can adversely affect us.
According to the World Heart Federation, an estimated 3.2 million deaths are linked to insufficient physical activity. The World Health Organization reports that nearly 1.8 billion adults are at risk of health complications from limited movement, with alarming statistics showing that about 31% of adults and 80% of adolescents do not meet recommended physical activity levels.
Sitting for long periods elevates our risk of conditions like diabetes and heart disease while decreasing our muscle and bone strength. It’s concerning that even those who regularly work out might not be moving enough during their day to counteract the harmful effects of sitting.
Downsides of sitting all day
On average, we devote about 9.5 hours to sitting each day, a stark contrast to the less than seven hours of sleep recorded by studies.
Think about your usual workday. You likely commute in a comfortable car or on public transport, primarily sitting the whole way. If working from home, you might trade the commute for a few leisurely minutes at the breakfast table or lounging on the couch with your phone.
Once you arrive at your desk, you probably spend a significant part of your day focused on the screen, answering emails, and joining meetings — all while sitting down.
Did you order lunch to be delivered, so you could continue working without getting up? At the end of your workday, you likely sink into your couch, or head straight there if you’ve been working at home.
This illustrates just how quickly sedentary behavior can accumulate, and why simply hitting the gym for an hour may not counteract the consequences.
The results of constant sitting show a connection to rising obesity rates.
The positive twist? Introducing small bouts of activity throughout your day can effectively combat the weight gain associated with a sedentary lifestyle.
A study evaluating the resting metabolic rate (RMR) of obese women revealed that their daily activity levels were 2.5 hours lower than their leaner counterparts. Increasing movement could potentially allow for an extra calorie burn of 300 calories a day.
Making small adjustments can significantly impact your overall wellness.
Improving Your Sitting Position
Implementing practical strategies to insert activity into your busy schedule can alleviate any tension accrued from sitting. Simple desk exercises, stretches, and posture tips can contribute to a more balanced routine.
However, before diving into exercises, ensuring your sitting posture is correct minimizes discomfort and pain.
For as much as we sit, it’s evident that many of us aren’t doing it right. Slouching and leaning forward are common issues.
The human head carries considerable weight. When it’s positioned forward and not aligned with your spine, it increases tension in your neck and shoulders, often leading to headaches.
Maintaining proper posture is crucial. Make sure your desk chair is at an appropriate height. Your feet should rest flat on the floor, and your hips and knees must be at right angles. Support your lower back against the chair to enhance your posture.
Positioning your monitor correctly is also vital. The top third of your screen should be at eye level to prevent strain on your neck.
Stretches to do at your desk
Try these 10 stretches to maintain flexibility and improve comfort while working. Think of it as yoga at your desk (commonly referred to as chair yoga).
1. Rubber neck
Sit tall and lower your right ear toward your right shoulder. Hold briefly, then repeat on the left side.
2. Reach for the stars
Interlace your fingers and extend your arms upward, keeping your palms facing the sky.
3. Look around
Turn your head to the left, trying to look over your shoulder. Hold briefly, then repeat to the right.
4. Bobblehead
Gently roll your head side to side as you drop your chin toward your chest.
5. Shrugs
Raise both shoulders towards your ears, hold for a few seconds, then release. Repeat for several reps.
6. Chest opener
Clasp your hands behind your back, press your palms together, sit upright and hold for 5 to 10 seconds.
7. Seated toy soldier
Sit upright and extend your right arm upwards while straightening your left leg out. Reach down to touch your left foot. Do eight to 10 reps on each side.
8. Knee hugger
With a bent knee, lift your right leg and pull it towards your chest. Hold for 5 to 10 seconds, then switch sides.
9. Reach and bend
Reach your right arm overhead, extend to the left, and gently bend. Hold briefly before switching sides.
10. Knee press
This targets the glutes. Cross your right ankle over your left knee and gently press against your right knee multiple times.
Don’t forget to properly stretch the left side afterward.
Exercises to do at your desk
While stretching is excellent, especially dynamic stretching, you might wish to amp up your efforts with more intense exercises.
Here are 10 activities you can perform right at your desk. Feel free to mute that conference call and boost your energy levels.
1. Walk, jog or run in place
Engage in this for 30 to 45 seconds, three to five times. It’s straightforward. Stand up and start moving at your preferred pace.
For an added challenge, aim to bring your knees up to waist level.
2. Push-ups
No need to panic at the thought of floor push-ups. There are alternatives, like doing them against the wall or on the edge of your desk.
Just ensure the wall isn’t a cubicle wall; you don’t want to end up on a coworker’s desk. Complete 10 reps, three times.
3. Squats
Stand up from your chair, sit back down and repeat for 10 reps. Simple and effective for strengthening your lower body.
4. Tricep dips
These can be done almost anywhere. Utilize your desk or a stationary chair. Place your hands shoulder-width apart, slide off the front, and lower yourself using your arms. Do sets of 10.
5. Pretend jump rope
Jump with both feet simultaneously or alternate, incorporating the arm motions as if you were using a rope to amplify the exercise.
6. Calf raises
Stand up behind your chair for support and raise your heels off the ground until balanced on your toes. Gradually lower back down. Complete three sets of 10.
7. Glute squeeze
This is an isometric exercise where you squeeze your glutes as tightly as possible for 10 to 30 seconds.
8. Shoulder press
Look around for a light object, like a ream of paper. Hold it at shoulder height and lift overhead for 10 reps, doing three sets.
9. Wall sit
This is another isometric move. Lean against the wall, lower into a seated position, and hold for intervals of 10 to 30 seconds.
10. Lunge
You can do a stationary lunge at your desk or lunge your way down the hall to the printer. Lower your back knee toward the ground as if proposing to a colleague. Repeat 10 times on each leg.
Exercise hacks away from your desk
While adding movement at your desk is one way to increase activity, there are even more ambitious methods to incorporate movement throughout your day.
It’s best to pick a couple of these ideas to start, avoiding overwhelming yourself.
1. Park farther away
While it can feel satisfying to snag a close parking spot, parking further from the entrance allows for extra steps each day.
2. Take the stairs
If small talk isn’t your thing, opt for the stairs instead. They’re excellent for elevating your heart rate and toning legs.
3. Do it yourself
While having assistance can make things easier, making your own coffee or walking to the printer reduces time spent sitting.
4. Stand up
If you regularly take phone calls, try standing and stretching while talking. The other person won’t notice.
5. Take a walk break
Schedule a specific 10 to 15 minutes each day just for walking. This can help boost your step count significantly.
If the weather allows, consider getting some fresh air along the way. Pair with a colleague for accountability.
6. Live chat
Instead of picking up the phone or composing an email to a coworker, consider walking over to chat. You’ll benefit from moving, and your colleague will appreciate the interaction.
7. Walk and talk
Next time you have a meeting, suggest a walking meeting instead of convening in a conference room filled with stale snacks. Research shows moving can stimulate creative thinking.
8. Commute differently
If you rely on public transportation, consider getting off one or two stops earlier, or biking if you’re nearby.
9. Get to cooking
Spending time in the kitchen chopping, stirring, and baking enhances your activity levels and allows for healthier eating habits.
10. Walk and fly
Airport wait times can be frustrating. Instead of sitting, take advantage of that time to walk around, which may alleviate stress.
Final Thoughts
You now have numerous tactics at your disposal to enhance your health and maintain a healthier weight. Awareness of how long you spend sitting is crucial. Make a habit of breaking up extended periods of inactivity.
Strive to stand or move at least once each hour, even if it’s just stepping away from your desk. Setting timers can serve as reminders to stretch from that Excel sheet and get moving. Research indicates that walking for just two minutes every hour can diminish the adverse effects of prolonged sitting.
Are you still seated? Stand up and get moving now!
