5 Health Tips If You Sit All Day

In recent centuries, advances in industry and technology have fundamentally changed the way many humans spend their waking hours. Where it was once commonplace to spend virtually all of those hours on your feet – walking, twisting, bending, and moving – it is now the norm to spend those hours sitting. The modern-day office is built around sitting, such that you can conduct business – make phone calls, send e-mails and faxes, and even participate in video conferences – without ever leaving your chair. But there’s an inherent problem with this lifestyle. Your body was designed for near perpetual movement. It thrives when given opportunity to move in its fully intended range of motion and, as we’re now increasingly seeing, struggles when forced to stay in one place for long periods. What Happens When You Sit for Too Long? Studies looking at life in natural agriculture environments show that people sit for about three hours a day. The average American office worker can sit for 13 to 15 hours a day. The difference between a “natural” amount of sitting and modern, inappropriate amounts of sitting is huge, and accounts for negative changes at the molecular level. According to Dr. James Levine, co-director of the Mayo Clinic and the Arizona State University Obesity Initiative, there are at least 24 different chronic diseases and conditions associated with excessive sitting. As he wrote in Scientific American: “Sitting for long periods is bad because the human body was not designed to be idle. I have worked in obesity research for several decades, and my laboratory has studied the effect of sedentary lifestyles at the molecular level all the way up to office design. Lack of movement slows metabolism, reducing the amount of food that is converted to energy and thus promoting fat accumulation, obesity, and the litany of ills—heart disease, diabetes, arthritis, and more—that come with being overweight. Sitting is bad for lean people, too. For instance, sitting in your chair after a meal leads to high blood sugar spikes, whereas getting up after you eat can cut those spikes in half.” Not surprisingly, sitting for extended periods of time increases your risk for premature death. This is especially concerning given the fact that you may be vulnerable to these risks even if you are a fit athlete who exercises regularly. It takes a toll on your mental health, too. Women who sit more than seven hours per day were found to have a 47 percent higher risk of depression than women who sit four hours or less. There’s really no question anymore that if you want to lower your risk of chronic disease, you’ve got to get up out of your chair. This is at least as important as regular exercise… and quite possibly even more so. 5 Tips For Better Health If You Work At A Computer You might think this sounds good in theory… but how do you translate your seated computer job into a standing one? It’s easier than you think. For starters, check out these essential tips for computer workers. 1. Stand Up - If you’re lucky, your office may be one that has already implemented sit-stand workstations or desks. Those who used such workstations easily replaced 25 percent of their sitting time with standing and boosted their well-being (while decreasing fatigue and appetite). But if you don’t have a specially designed desk, don’t let that stop you. Prop your computer up on a stack of books, a printer, or even an overturned trash can and get on your feet. 2. Get Moving - Why simply stand up when you can move too? The treadmill desk, which was invented by Dr. Levine, is ideal for this, but again it’s not the only option. You can walk while you’re on the phone, walk to communicate with others in your office (instead of e-mailing), and even conduct walking meetings. 3. Monitor Your Screen Height - Whether you’re sitting or standing, the top of your computer screen should be level with your eyes, so you’re only looking down about 10 degrees to view the screen. If it’s lower, you’ll move your head downward, which can lead to back and neck pain. If it’s higher, it can cause dry eye syndrome. 4. Imagine Your Head as a Bowling Ball - Your head must be properly aligned to avoid undue stress on your neck and spine. Avoid craning your head forward, holding it upright instead. And while you’re at it, practice chin retractions, or making a double chin, to help line up your head, neck, and spine. 5. Try the “Pomodoro Technique” - You know those little tomato-shaped (pomodoro is Italian for tomato) timers? Wind one up to 25 minutes (or set an online calculator). During this time, focus on your work intensely. When it goes off, take 5 minutes to walk, do jumping jacks, or otherwise take a break from your work. This helps you to stay productive while avoiding burnout. You’re Not a Prisoner to Your Chair If you’re still sitting down while reading this… now’s your chance – stand up! Many progressive workplaces are helping employees to stand and move more during the day. For instance, some corporations encourage “walk-and-talk” meetings and e-mail-free work zones, and offer standing workstations and treadmill desks. But if yours isn’t among them, take matters into your own hands. You may be used to sitting down when you get to work, but try, for a day, standing up instead. One day can turn into the next and the next, but please be patient and stick with it. Research shows that it can take anywhere from 18 to 254 days to build a new habit and have it feel automatic. Once you get to this point, you’ll likely already be reaping the many rewards of not sitting, things like improved blood sugar and blood pressure levels, less body fat and a lower risk of chronic disease. Source: mercola.com, 1/31/15.