Stretch! Besides stretching your legs by standing, you can also add other types of regular stretching to your day.Your goal should be to stand at least once every hour while you’re working at your desk. And there are several free smartphone apps and desktop apps that can remind you to take a quick break from the computer to move. Stand up! Most fitness trackers and smartwatches can be programmed with an alarm that sounds when you’ve been sedentary for too long, suggesting you stand up and move. If you often find yourself exhausted and achy after a long office day, why not make a new plan for tomorrow? Movement, even with only mild exertion, can have a helpful impact on lessening the effects of sitting. Some studies have even suggested that “ sitting is the new smoking.” While that claim might seem exaggerated, according to the Mayo Clinic, an analysis of 13 studies of sitting time and activity levels found that those who sat for more than eight hours a day with no physical activity did have a risk of dying similar to the risks of dying posed by obesity and smoking. The negative effect of sitting for long periods has come to be known as sitting disease. While it might not seem like a big deal, researchers have found that too much sitting can have extremely damaging health effects. The average American spends 12 hours sitting each day, with about nine of those hours spent working at a computer. Has your day ever passed so quickly that you blink and it’s already 5 p.m.? You log out of your computer, grab your belongings and stand up from your desk only to be assaulted by stiffness, back pain and shoulder tension.
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