You might think that having a cushy office job is safer than working outdoors on dangerous projects, but according to recent scientific findings, sitting in front of a computer all day might be killing you. Sitting for more than six hours at a time can have serious consequences for your health, including upping your risk for heart disease by 90 percent and doubling your diabetes risk. But if your job requires you to sit in a chair all day, how can you prevent these horrible effects from happening?
By now, most of us know that exercise is crucial to living a long and healthy life. Just look at how doing yoga completely transformed this woman both inside and out! But when you spend forty hours a week sitting in a chair, it's a lot harder to be as active as you should. There's good news, though: Even if you have no other choice but to stare at a computer until you clock out, there are still ways to make sure you're living your healthiest life possible. We've already shown you ways to reduce your stress levels without even standing up, but believe it or not, there are also ways to make sure that you don't end up in the hospital because of your sedentary job.
If your job requires you to sit at a desk all day, check out these helpful tips for fending off the detrimental health effects that come with sitting for so long. You won't turn into a fitness model just by doing them, but all these small changes add up and can help you live a longer, healthier life.
Make sure you SHARE these important tips with everyone you know so they can stay healthy, too!
1. Stretch Regularly
It might not seem like a lot, but stretching is a great way to get your blood flowing even when things are too busy at your desk for you to walk away. Stand up and stretch whenever you can, and while you're sitting, stretch out your arms, neck, and torso.
2. Change Positions
If you're the type to stay hunched over your desk while you work all day, try switching things up a bit. Put something under your desk to put your feet up on every so often, cross and uncross your legs, and sit up straighter. Every little bit of movement counts!
3. Take Walk Breaks
Just as people who are on their feet all day need to sit down every once in a while, those of us who sit all day should get up and walk regularly. It doesn't have to be anything strenuous — just a stroll to the water fountain or heading to your work buddy's cubicle to chat is enough to make sure you're getting on your feet and off your rear every once in a while.
4. Sit On An Exercise Ball
It might seem a little awkward at first, but swapping office chairs for exercise balls has been a growing trend among those who want to reduce the effects of sitting all day. Balancing on a ball activates your core muscles, forcing you to sit up straight instead of reclining in a chair for eight straight hours. It won't give you a six-pack, but it's way better for you than sitting in a chair.
5. Take The Stairs
That elevator might be tempting, especially if you work on one of the upper floors of your building, but walking up and down the stairs is much better for your legs and glutes. If you work in a particularly tall building, take the elevator up until the point where you think you could reasonably climb up the remaining stairs until you reach your floor.
7. Interrupt Leisure Time With Exercise
It's totally understandable if you don't want to go to the gym after a long day of work, especially when you have to make dinner and take care of the kids. But if you find yourself hanging out on the couch watching your favorite show after you get home, try to fit in some exercise when possible. Do some squats during the commercials or three push-ups every time a particular word is said on the show. Some people even set up an elliptical or treadmill in their living room so they can get their body moving while their brain relaxes.
8. Use A Pedometer
Just as looking at the nutrition facts for a fast food meal can make us rethink that burger, seeing exactly how many steps we're taking every day (or rather, how many we're not taking) can motivate us to walk a bit more. Pedometers show us how much we walk, and seeing that you took 100 fewer steps than you did yesterday can really be the inspiration you need to get up and take a stroll around the block.
9. Do Something Active At Least Three Times A Week
Going to the gym won't undo all those hours of sitting, but it can help you be healthier and make all that time on your rear less damaging. You don't have to go lift weights or run five miles, but taking a weekend hike or spending an hour at yoga or Zumba can do wonders for your health.
10. Recruit A Friend
Having a buddy to motivate you to stay healthy and active can be one of the best things you can do when it comes to quitting your sitting. Team up with one of your co-workers and make sure that you both take a walk around the building after lunch. You'll be more motivated to stick to your plan if you're worried about letting someone else down.
11. Eat Healthier Food
Diet and exercise are important to maintaining your health, and even though picking a salad over fried chicken for lunch isn't going to turn you into an athlete if you're on your rear end all day, it can make the effects of sitting less pronounced. Consciously making better dietary choices can also motivate you to move more. It helps you have more energy and gets your mind in the mood to take care of your body.
12. Choose The More Active Option
When faced with two choices, picking the one that gets your body moving more can make a big difference. Try biking to work instead of taking the bus, and if you're going to order lunch, walk to the eatery rather than having your food delivered.
13. Fidget
Even those little movements add up over time when it comes to your overall health. Bouncing your leg, wiggling in your chair, or even bobbing your head to your favorite song aren't single-handedly going to prevent all the health problems that come with sitting, but they're certainly better than nothing.
14. Communicate With Co-Workers Directly
If you have a casual message to deliver to your co-workers, don't send an e-mail. Walk over to them and tell them directly. Asking them if they're going to the holiday party is something that doesn't need to be in writing anyway, so it's a perfect excuse to get up from your desk,walk a few steps, and get a bit of face-to-face social interaction as well.
15. Get Your Family Involved
If the time usually spent with your family after work happens on the couch, change it up. Make it a routine to go for a fifteen-minute walk after dinner so you can ask about your kids' and spouse's day. It's the perfect way to fit in some family bonding without the distraction of TV and the detrimental effects of sitting even more than you have to.
Make sure to SHARE these important health tips with everyone you know!
