If you have a desk job, you’re going to want to read this.
A study showed that sitting 6 or more hours a day makes you up to 40% more likely to die within 15 years of someone who sits less than 3 hours a day. Yup, you read that right! Not only are you experiencing lower back pain and weight gain due to sitting for 6+ hours, you are actually taking years off of your life!
How does this happen?
- Your posture affects the joints and muscles in your body and slouching is the easiest way to cause lower back and neck pain.
- Calorie burning drops to 1 per minute when sitting while you burn 2-4 when standing causing weight gain.
- Enzymes that help break down fat drop 90%, also contributing to weight gain.
- Good cholesterol drops 20%
- 90% increased risk of developing Type 2 Diabetes for people who sit more than 8 hours a day
- Twice the rate of cardiovascular disease for those who have sitting jobs compared to those with standing jobs
And that’s just to name the major issues.
How do we avoid this?
If you have a sitting job, make it a point to stand up at least every hour, whether this means a quick stand up and stretch or a walk to the drinking fountain/bathroom. If you have the opportunity to stand (like in a meeting or one your breaks) then do it. And always use the stairs instead of the elevator.
- Core: Without using your hands, stand and then sit back down. Repeat 5-10 times.
- Shoulders: Inhale deeply as you raise your shoulders up to your neck and release your shoulders down on the exhale. Repeat 3-5 times.
- Wrists: Roll your wrists in circles, counterclockwise and then clockwise (10 seconds each).
- Legs: Engage your leg and lower abdominal muscles by extending one leg out and back down then repeating with the other leg.
- Body: While you are stretching out your legs, put them both out and reach for your toes.
- Back: Twist your torso to one side (looking over your shoulder) and hold for 10-20 seconds. Repeat on other side.
- Body: Clasp hands behind you and stretch. Lean head back also.
- Neck: Gently nod and shake head to loosen muscles.