Come on, fess up.
Are you the unfortunate victim of “sitting too much”?
Is sitting at your computer all day causing you to feel fat, drained, stiff and unfit?
I must admit that I often feel that way.
I will be the first to confess that I can research and write for long hours at a time
and not even realize where the day has gone.
No wonder I feel so stiff and lethargic at times.
So many of us have jobs that require us to sit at a desk, work on a computer
or on the phone for long periods at a time.
Now, I’m not complaining…
We spend years preparing for the career of our dreams…
We’re passionate about what we do…
And we spend hours and hours each day pursuing what we love…
Journalist, programmer, analyst, web designer, social media manager, blogger…
Whatever turns you on…
But even our dream jobs can take a toll on our health and fitness.
Why?
Because too much of even a “good thing” can be a recipe for disaster.
In fact, sitting in a chair for 8 hours or more is just as bad as sitting in front of
the television.
Did you know that too much sitting:
*can increase the risk of death by 40%
*can contribute to heart disease
*can cause weight gain
*can increase the risk for diabetes–just to name a few of the unpleasant
consequences.
Sure, we have to make a living–but we also have to take steps to prevent the problems
associated with sitting all day.
Getting a complete workout while sitting at your computer is almost impossible, but
there are a lot of ways to fight back, shake our bodies up a bit and still get our work done.
Here are a few ideas:
1. Take Frequent Breaks
The first step is to take breaks often.
The most benefit comes from breaks of fifteen minute or more.
2. Walk About
Get off your butt and walk around to get your blood flowing.
It is reported that people who take breaks often actually get more work done and feel
quite rested and refreshed.
3. Wake It Up
Getting energized can be as easy as doing jumping jacks or just bouncing up and down
in one spot to wake up your body and your brain.
4. Change Your View
If you work from home and you have a laptop, take it into a different room once or
twice during your work day for a different view.
A change in scenery often helps to improve your energy and your thought process.
And while you’re at it, change your seat to a good office chair or ball.
Your body will thank you for it.
5. Give Your Brain a Break
Your brain does not function at its best when you are tired– it needs refreshing just like the
rest of your body does.
Taking a break and getting your body moving will stimulate your brain and increase
your energy.
6. Walk While You Work
If you have light paperwork that needs reading over, grab it and take a walk around
your office while you go over it.
Even walking in one spot while reading gets your blood circulating.
7. Lift Some Weights
Another great idea is to keep some hand weights at your desk and lift them
throughout the day.
You can even purchase leg weights that strap to your ankles to use when you are
doing your leg lifts from a seated position.
7. Work Standing Up
Whether you are straightening your desk, organizing papers, collating folders,
or talking on the phone, if at all possible– do it standing up.
8. Do Chair Exercises
Take some time in between tasks to do some chair exercises.
Roll your neck in circles and from side to side.
Hold your arms in the air and move them back and forth, reaching as high as you can.
Stretch your legs out in front of you and lift them up in the air and down again.
Lift your shoulders up and down, and roll them backward and forward.
9. Bend and Stretch
Stand up and stretch as often as possible.
Stretch your arms, legs and bend your knees.
Every little bit helps.
11. Take the Long Way
When you have to leave your desk to go to meetings, the restroom or another
location, make the most of that opportunity by taking the long way or taking the stairs,
if possible.
12. Actually Go Out for Lunch
I know this may come as a surprise to some of you, but there was a time when lunch
was actually eaten in a cafeteria, restaurant or anywhere but your desk.
Unfortunately, nowadays too many of us don’t even take a lunch break.
We hastily stuff some food down our throats often while still working.
Taking a long walk at lunch and getting some fresh air is one of the best ways to
get energized and revitalized.
If you have enough time, slip on your sneakers and add some pep to your step.
Your body and your mind will thank you for it, too.
Make Movement a Habit
Sure, you have to work, and sitting at your computer for 8 hours a day or more a day
can cause problems…
But you can fight back and fit in fitness by making it a habit to take breaks, stand, walk,
shake, bend, bounce, stretch and do chair exercises while sitting at your desk.
The Truth About Sitting Down
Want to learn more about the dangers associated with sitting too much?
The infographic below illustrates why “the human body simply wasn’t built to sit for long periods
of time”:
I am 100% happy to report that I hard sit, AT ALL! Yes, I am sitting as I type this, but starting right when I get up, until around 6pm I am standing (when I am at my desk at the computer). I purchased a desk to place on top of my desk, so my computer is at typing and working height and it’s PERFECT! It has really helped me back (I used to have back problems when I sat a lot) and, I don’t feel LAZY! I highly recommend people purchase desks to put on top of their desks. I honestly got mine at CVS for $20 – It actually is a breakfast in bed trey, LOL! It works like a charm though! 🙂
Hi GiGi,
Wow, that is such a great idea! Thank you so much for sharing that “desk on top of a desk” tip with us. I have try that as well!
Ah ha ha ah! I just commented again, because you linked up on WOW… And uh, then I just realized, I ALREADY COMMENTED ON HERE – lol! You just get extra special love from me! 😉
Great ideas and all very feasible to do. Sitting at a computer all day can be very unhealthy in many ways. People end up with back problems, carpal tunnel, EMF sensitivity, neck and shoulder problems and all these suggestions certainly will help to avoid all these painful and debilitating health issues. Visiting from Health Happy Green & Natural Blog Hop> Have a healthy day and get away from the computer for a a while !!
I love these tips, Deborah! They go right along with my latest blog post – my “30-30 Rule” to prevent desk-sitter’s hunchback (not to mention PAIN). http://femfusionfitness.com/prevent-hunchback/
I love your balanced approach to healthy living… You and I are on the same page!
Great tips! Everyone in my office uses yoga balls instead of chairs, but I really wish we had standing desk capability too. Maybe someday! Thanks for joining the #wowlinkup!
As someone who sits at her desk all day every day, I NEED these tips! Thanks for sharing! (Visiting from the WOW Link-Up.)
Hi Katie,
I am so glad you found these tips helpful. I recently saw a sign that read: “Sitting is the NEW smoking.”
That’s how damaging it is to our health to sit too much. Thanks for sharing your comments with me. I appreciate it.
Yep…my desk job is definitely killing me. And some days, I look up and I’ve been sitting for 3+ hours straight…like my bladder is killing me and I didn’t even notice! Not a good thing. Great advice on this much needed topic. #wowlinkup
I actually have a stand up desk, so I stand all day, until about 6pm – and then I finally let myself sit down, and let me tell you, I am exhausted. And okay, I am not at my computer/desk ALL DAY LONG, but whenever I am I STAND!
Great tips for getting moving and I love the scary pics about why sitting too long isn’t a good thing 🙂 #wowlinkup
Thanks Catherine, I am glad you relate to this. I saw a poster that read: “Sitting is the NEW smoking.” That’s how damaging it is to sit too much. Thanks for sharing your comments with me. I appreciate it.
I’m going to print out this infographic for my client who just had surgery. He wants to lie in bed and sit all day. Thanks for the article and visiting from the #wowlinkup.
Oh!, would I love to have a job that didn’t involve typing/computers at all. We have all become typists/secretaries. Isn’t there something more out there?