The Danger Of Sitting Still All Day At Work

There is increasing evidence that shows sitting down for you is bad for your health.

Sitting for too long, can kill you! Of course, we are not talking about the short periods of time we have to sit, we are talking about excessive sitting for very long periods of time and how this can be an increased risk factor for our early demise. Research suggests that excessive sitting can not only affect our longevity, but can also lead to being overweight and obesity , type 2 diabetes, DVT (deep vein thrombosis), as well as some forms of cancer.

Being immobile for lengthy periods of time is also associated with a reduced metabolism, which affects the body's ability to regulate blood sugar, blood pressure, and break down body fat.

Sitting down for very long periods of time, whilst working, is very common nowadays. Gone are the days that the majority of us work out in the fields and fresh air. Most jobs mean that we sit (usually in front of computer screen) for the majority of our working day.

For many people, even taking a much needed break away from their desks is something that is not on their to do list. The truth is, taking regular breaks and staying mobile is not only productive in terms of work achievements, it is essential for your health. For lots of health advice on this topic and others, visit Authority Health.

So, what can you do when there are deadlines to meet and tasks to get done which make it difficult to leave your work space?
Top Tip #1 - Office And Chair Yoga
This may be a little difficult to do if you are seated in a large office with many people around you however, it is easier than it sounds. Yoga moves in the office and/or your chair can make the world of difference to your body, minimizing discomfort and leaving you much less stiff and tight at the end of the day. There are many sites offering tips and advice about the best poses to do whilst seated. There are even a huge range of YouTube videos!!

Top Tip #2 - Stand Regularly And Stretch!Every hour, stand up! Do a back stretch. Place your hands on your lower back and slowly and gently arch your back as far as you can for several seconds. Repeat this move eight to ten times. Even better, set an alarm to ensure that you don’t forget to get up and stretch by getting carried away with your work tasks.

Top Tip #3 - Breathe Deeper And FresherMake sure to take some time out (even if it is three or four minutes) for deep breathing exercises which will reduce stressful feelings. Breathe in deeply, hold your breath and count to five; slowly and comfortably, release your breath to the count of eight. This is fine to do in the office, but even better if you can go outside and repeat this in the fresh air.

Top Tip #4 - Eat Lunch Away From Your DeskLess than 20% of workers in the US actually move away from their desks and eat lunch. Over 39% eat lunch at their desks. This is not only counterproductive, but a real waste of precious minutes that could be spent in a much healthier way away from your desk.

Although it is more cost effective to take lunch into the office, several times a week, purposefully leave without prepared lunch forcing you to have to walk to the local deli, juice bar or sushi establishment and pick up your lunch.

Top Tip #5 - Various Exercises To Keep You Mobile
There are a variety of exercises that you can do to help you through your day, here are just a few.

Chest stretch: Stretch your arms behind you as if you were trying to grab a pencil between your shoulder blades. Repeat several times.

Toe lifts: Keeping your heels on the ground, lift your toes up. You can do this move either sitting or standing.

Hip swings: Sitting in a chair, lift your right foot a few inches off of the floor. Keep your knee bent and hold that position as long as you remain comfortable. Repeat with the opposite side.

Leg extensions: Extend your right leg until it is level with your hip. Hold as long as you are comfortable and then relax. Swap legs and repeat.

Arm pump: Air pump both of your arms up above your head for 20-30 seconds.

Shoulder lifts: Raise your shoulder to your ear, hold and then relax. Repeat, alternating shoulders.

We can’t escape the reality of the workplace world that we live in and the dangers of sitting down all day long for hours on end and the pitfalls that brings. But we can make it slightly easier on ourselves by following the five top tips we have provided.