Reduce the Health Risks of Sitting With These Six Methods
The workweek for many Americans means prolonged, uninterrupted hours spent in front a screen. Unfortunately, prolonged periods of sitting in front of a screen can lead to burnout. Physical inactivity According to the World Health Organization (WHO), they are a major cause of disability and disease.
“Sedentary lifestyles increase all causes of mortality, double the risk of cardiovascular diseases, diabetes, and obesity, and increase the risks of colon cancer, high blood pressure, osteoporosis, lipid disorders, depression and anxiety,” The organization wrote. WHO experts agree. “60 to 85 percent of people in the world—from both developed and developing countries—lead sedentary lifestyles, making it one of the more serious yet insufficiently addressed public health problems of our time.”
How can you reduce the harmful side effects of sitting while your work demands your attention? Doctors recommend six easy tips to help reduce the health risks associated with sitting all day.
You may find your daily routine is causing you problems. You can sit for hours without moving.Experts agree that taking frequent breaks is one of best ways to avoid health problems. You should aim to get up and move for at least 10 minutes every hour.
“It’s crucial to make an effort to stand up and move around frequently throughout the day,” Says Conor O’FlynnMD, founder of O’Flynn Medical. “This could involve setting a timer to remind you to take a short break every hour, during which you can stand up, stretch, or take a brief walk. Alternatively, you could consider using a standing or adjustable desk that allows you to alternate between sitting and standing positions throughout the day,” He suggests.
It is possible to reduce the side effects of sitting for prolonged periods by getting active during your working hours.
“In addition to breaking up periods of sitting, incorporating physical activity into your daily routine is also important,” O’Flynn. “This could involve taking a walk during lunch breaks, going for a jog after work, or participating in an after-work sport or fitness class. By staying active, you can help maintain good posture, improve circulation, and boost energy levels, all of which can reduce the negative impacts of sitting for long periods.”
It can affect your energy level if you spend a lot of your day sitting down. Sony SherpaDr. Judith, MD is a holistic doctor from the organic wellness firm. Nature is on the RiseAccording to, eating smaller portions of healthy foods can help you retain your energy when you sit for extended periods.
“Don’t forget about nutrition,” advises Sherpa. “Eating small portions throughout the day instead of three large meals helps keep energy levels steady. This also means avoiding excessive snacking during downtime, since this could lead to weight gain over time due to inadequate nutrition intake.”
You may find it difficult to sit for extended periods of time while working. Ergonomic office equipment can be helpful. “For example, using a supportive chair that provides adequate lower back support and a comfortable seat can help reduce strain on your back and reduce discomfort,” O’Flynn explains.
“You should also make sure that your desk is set up correctly, with your keyboard and mouse positioned within easy reach and your screen positioned at eye level to minimize strain on your neck and eyes,” Your doctor may give you advice.
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Stretching can have a profound effect on your physical wellbeing—especially if you tend to sit for long periods of time. You don’t even need to leave your desk to practice them.
“There are some simple exercises you can do at your desk to help reduce stiffness and discomfort,” O’Flynn. “This could include neck rolls, back stretches, leg lifts, or even just doing a few simple squats or lunges. By taking a few minutes each hour to do these exercises, you can help keep your muscles active and reduce the negative impacts of sitting for long periods of time.”
Sherpa says that staying hydrated can reduce the risk of developing health problems from sitting for prolonged periods. “Staying well hydrated may reduce fatigue caused by extended periods spent seated,” She notes. Research has shown that being well-hydrated can reduce your risk of developing a variety of chronic diseases, such as heart disease and cancer.
Drinking plenty of water can help you reduce the effects from sitting. This is why it’s important to make sure you go to the bathroom more often. You can make the most of your time away at the computer by walking around the office and stretching before you return to your desk.
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