PUBLISHED ON June 20, 2021
Most people spend the majority of their day sitting. They sit at a desk at work. They sit when eating meals. They sit when watching TV. With arthritis, obesity, and back pain at all-time highs, one common underly contributor is sitting too much and not standing and moving around more.
Whenever we sit for an extended period, we do not always use the right posture. It is not uncommon to slouch when sitting at a desk. Even when we sit at a table or on the sofa, we are humped over, looking at our smart devices.
Recent research studies have found that when we sit for eight hours or more each day and do not exercise or do other physical activities, the risks of dying are the same as smoking or being obese. Fortunately, these risks can be mitigated with regular moderate to high-intensity exercise every day.
While sticking to a regular exercise routine can be difficult, there are other things we can do to sit less, including:
#1: Stand More When Working
Just about everything we can do while sitting, we can do while standing. There are ergonomic correct standing desks that allow us to stand more while we work. The desktop is adjustable to various heights, so nothing is ever out of reach.
#2: Get Up and Move More
Get into the habit of taking a break every half hour to an hour to get up and move around. Take a short walk to the break room and back to your desk if you are at work. If you work from home, spend a few minutes walking up and down a hallway, or step outside and walk to the sidewalk and back.
#3: Take a 15 Minute Walk After Lunch
Instead of sitting in the breakroom gossiping with co-workers, get outside and get some fresh air. Walk around the parking lot or the block. You could even encourage co-workers to go with you so you can gossip and exercise at the same time!
#4: Exercise While Watching TV
Instead of becoming a couch potato, put an exercise bike or treadmill in front of the TV. As you watch your favourite programs, you can peddle the bike or walk or jog several miles on the treadmill.
#5: Replacing Your Dining Room Table
There are elevated dining tables tall enough where you can stand around them when eating and visiting with family and friends. As you can see, standing and moving around more is not as difficult as you might think. Additionally, the more we stand and move, the more our muscles get used, circulation improves, and we will gradually start to feel healthier and have more energy.
Please remember, before standing more and starting new exercises, it is best to consult with one of our health professionals, who can prescribe the right exercises to get you standing and moving around more.