Many people have heard the phrase: sitting is the new smoking, and there is some truth in this. A sedentary lifestyle increases the risk of chronic diseases such as heart disease, cancer and type 2 diabetes. In contrast, those who sit less report fewer chronic conditions, better mood and sleep quality, and improved daily functioning. What to do if you have a sedentary job?
ContentWhat to do if you have a sedentary job: set a timer for stretching throughout the day Set rules for sitting time Set a goal for steps and stick to it What to do if you have a sedentary job: perform micro-movements
WomanEL is confident that that anyone can offset some of the effects of a sedentary lifestyle. The following steps will help you with this:
What to do if you have a sedentary job: set a timer for warm-ups throughout the day
The best way to stick to a good habit is consistency: “My favorite tip is to set a timer on your phone for 1 hour, and when it goes off, stand up for 2 minutes and do the following routine from head to toe for 5 reps each,” writes the physical therapist and certified personal trainer Erin Hughes.
She shared her favorite moves:
- Head rolls (look over each shoulder);
- Shoulder rolls;
- Bringing your shoulder blades together;
- Spinal extensors (lean back with your hands on your hips);
- Marching in place;
- Mini squats;
- Raises on toes.
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Set rules regarding sitting time
Ellen G. Goldman, MD, notes that she makes time for standing: “I always leave at least a 15-minute break between client appointments. Stretch, get some water, or walk up and down the stairs (I work in a home office). I often wear wireless headphones so I can walk around while talking to clients. If it's a workday, I set a timer for 55 minutes of focus time. When it lights up, I use those five minutes to get up and stretch.”
Set a step goal and stick to it
There is still debate about exactly how many steps you need to take each day to reap the health benefits. On average, you need to strive for a threshold of 7 000. But many people set it a little higher (including 10,000 and 20,000!).
How to reach this number? Try to walk all the time. Even if you can’t go outside, walk around the house.
What to do if you have a sedentary job : Make micro movements
Small movements in the chair can be helpful if regular breaks are not possible. If you feel tired or have limited mobility, chair push-ups can help relieve pressure and soreness. Grab the edges of the seat, then extend your arms to slowly lift your butt off the chair. Place your feet on the floor. You should only hold this position for a few seconds. A short program of chair yoga can also do wonders for stiffness.
Interested in chair yoga? This is a new type of training that is suitable for people of any age.