Forget snacking on the job or work related stress, health studies now show that sitting for extended periods of time greatly contributes to a litany of health problems. After just an hour of sitting, your metabolism decreases significantly, leading to muscles burning less fat and blood flowing less efficiently through your body. This effect can increase the risk of high blood pressure, heart disease, diabetes, cancer and obesity.
With the average worker spending 40 hours per week in front of a computer or at a desk, avoiding being seated for an extended period of time can be a big challenge. So, what can you do to avoid sitting on your duff all day long?
Walk
Every hour, get up from your desk and walk around your office for a few minutes. Even a short walk will help you clear your mind, improve your circulation and make you feel refreshed by the time you get back to your desk. Taking these short breaks also has the benefit of saving your back by stretching out muscles that typically tense up while seated.
To make this easier and to develop a habit, set an alarm hourly to remind yourself to get up. It’s that easy!
Improve your posture
Your posture at your desk makes a huge difference. Poor posture can lead to weakened and tight muscles. Improve your posture by ensuring that your workstation is ergonomically arranged. This includes:
- Making sure your monitor is at eye level
- Keeping your keyboard is well within reach and doesn’t require that you lift your arms
- Sitting with your feet comfortably flat on the floor with your legs forming a 90 degree angle
- Sitting upright to properly support your lower back and improve abdominal strength
Consider a standing desk or treadmill desk
Standing desks, once used only by eccentric health nuts, are fast being a regular staple of the office environment. Standing at your desk for part of the day is just one way to get out of your chair. The physical act of standing while working helps to keep your blood circulating. In addition, your leg and foot muscles will constantly be engaged. Not ready to make the jump to a full-fledged standing desk? There are a variety of desk add-ons that will turn any existing desk into a standing workstation.
To take it a step further, consider a treadmill desk. See Quest’s very own treadmill desk station featured on CBS Miami below.
With a combination of these recommendations, you can limit your daily sitting and create a healthier workplace environment.
