The Dangers of Sitting
We all know that regular exercise is good for us but even if you do exercise, too much sitting may still be a risk factor for your health.
The majority of the population spends most of the day sitting down – either in your car, at your desk or on your couch. Sitting for prolonged periods has been associated with obesity, diabetes, heart disease, reduced life expectancy and certain
types of cancers. Sitting also affects your muscles. Poor posture while at your desk can result in neck and back pain. Also your hip flexors and hamstrings are in a shortened position which can lead to tight muscles.
The good news is that there are ways to avoid these dangers:
• Get up and stretch every hour
• Stand up while you are on the phone
• Walk to a colleagues desk instead of sending an email
• Take the stairs as often as possible
• Commit to a 30 minute walk at lunch – grab a friend and make it social time
• Take small breaks often
A few exercises that you can easily do with your own bodyweight are:
Squats – stand with your feet hip width or wider and with the weight in your heels push your hips back and descend like you’re about to sit in a chair. While keeping a neutral spine and engaging your glutes lower your body until your thighs are parallel with the
floor. Do this 20 times.
Plank – this is for your core. You are in a position that looks like a pushup but you are resting on your forearms with your elbows directly under your shoulders. Hold your abdominals tight and
your body should be in a straight line from your head to your heels. Hold for 1 minute.
Bridge – lying on your back with your legs bent and heels on the ground press your hips up toward the ceiling squeezing your buttocks and hold for a count of 5 then lower. Do this 10 times
to strengthen your glutes and hamstrings.
If you’ve been sitting for an hour you’ve probably been sitting for too long – the more you get up and move your body the better!
You will add years to your life!!!