Here are 6 reasons why sitting for long periods of time is destroying your health and ways to make readjustments and start moving more during the day.
1. Bad posture
Not only is it about sitting all day, but many of us also hunched over the tables in a position that does us no good. Back pains, forced hips and discomfort in the neck, do you sound? With some simple readjustments you can sit better.
Tip: make sure the back is straight and the bottom part of the back is on the chair. The computer screen should be at eye level. The feet should be flat on the ground and arms and legs resting comfortably at a 90 degree angle.
2. More chances of hurting you
Sitting all day in fact deactivates the gluteal muscles . If you do not use them, you lose them. This is particularly applicable to the back. When less active are the buttocks, hips, legs and quadriceps, more pain will be in the back, knees, neck and shoulders.
Tip: get up from the office chair and do some exercises with the chair that activate the gluteal muscles, such as squats or leg lifts.
3. Greater risk of diseases
Some studies have proven that a sedentary lifestyle can increase the risk of heart disease, type 2 diabetes and even cancer. Your objective should be to increase the movement in your day to day, not only in the office.
Tip: take a walk around the office!
4. Cancel your training
A study conducted at the University of Texas Southwest Medical Center, proved that sitting for a long time can nullify the benefits of having previously trained. How?! For example, if you are going to jog for 60 minutes in the morning before work and then sit for 10 hours, you will have lost 80% of the benefits of your training. All a waste!
Tip : Sit on an exercise ball instead of your office chair, make your meetings by walking instead of sitting, go up the stairs, walk to ask a question to a partner, go for walks on breaks or set an alarm every hour to get up.
5. Sitting more will only take you … Sit more!
“The work is so exhausting that I just want to sit on the couch.” Does this phrase sound like? The work is mentally exhausting, especially if you do not take the time to get up and move throughout the day to recharge the batteries. We know there are intense days in the office where you just want to go home, lie on the couch and watch TV. When you think this, try to send an alarm signal and remind yourself that you need to move.
Tip: go by bike or walk to work or get off a couple of stops early and walk the rest of the way. Moving before and after work helps clear the mind. You can also make plans with a friend or relative to go for a walk after work, so you will be less likely to skip it and have a good time with that person.
6. You burn less calories
You burn 30% less calories when you feel compared to when you are standing. How many times have you been pecking sitting at the table without even realizing it? Being burned 30% less calories while sitting and pecking without being hungry will not help you at all.
Tip : get a desk where you can stand, go for a walk with your classmates and get up as much as you can