If you work in an office, sitting is a huge part of your daily routine. Though it may seem like a benign activity, sitting can actually have a surprising impact on your health (and not in a good way!) But what are you supposed to do if you work at a desk and you have to sit? Fortunately, even though you can’t avoid sitting, you can still offset the effects of sitting all day. Here’s how.
Take Frequent Breaks
It can be easy to work long hours at a desk without a second thought. But you need to get up and get moving every so often to keep your blood flowing and your muscles working. To help you remember to take frequent breaks, set a timer on your phone to go off every 30 minutes or so. Every time you hear the alarm, get up, walk around the office, go get a drink, or take a bathroom break. The movement will help you avoid some of the common negative effects associated with sitting too long.
Exercise Every Day
If possible, take some time to exercise every single day. You don’t need to go crazy, especially if you have limited time available for physical exertion. Even 10 minutes of brisk walking or aerobic exercise, done three times per day, can help you fit 30 minutes of total exercise into the busiest days. If you can get at least 30 minutes of moderate or vigorous physical activity each day, it will help offset the effects of sitting for hours.
Correct Your Posture
When you sit for prolonged periods of time, your posture is inevitably impacted. Sitting relieves the need for the muscles in your core and spine to hold your upper body up. This is especially true if you tend to sit back or slump in your chair. Poor posture can lead to increased headaches, increased back pains, and can make you look up to 10 pounds heavier than you really are!
To combat poor posture from sitting too much, take steps to correct your posture and strengthen the muscles of your core. One great way to do this is to take advantage of the LongSpine Method at Newport Medical and Wellness Center. This course teaches you how to improve core stabilization, strengthen the muscles along your spine, and obtain better posture from day to day.
Drink Enough Water
When you sit all day, you’re not exerting your body so you’re less likely to feel thirsty. That’s why many people who work at a desk all day become dehydrated without even realizing it. To make sure your cells are getting sufficient water to function properly and to help you stay healthy, keep a water bottle at your desk and refill it as often as needed to meet your hydration needs. Aim to get at least 64 ounces of water intake per day.
Just because you sit all day, that doesn’t mean you have to live with the negative effects of living a sedentary lifestyle. With intentional movement, exercises that strengthen and lengthen the core, and sufficient hydration, you can still maintain good physical health even with an office job.
