I can completely relate to this feeling. Almost a decade ago, I was in a desk job where I would get so engrossed in my work that I'd end up sitting for long hours without breaks. On top of that, I had a 1-1.5 hour commute home
which only added to the sedentary lifestyle. Realizing that things needed to change, I decided to take action and make a positive shift in my daily routine and lifestyle.
Sitting for prolonged periods has become a common issue in our modern lifestyles, and it does indeed have negative impacts on our health. Fortunately, there are several simple actions we can take to combat the side effects of sitting and improve our overall well-being:
Stand Regularly: Stand up every 20 minutes is highly beneficial. Even a minute or two of standing and stretching can help reduce the risk of developing diabetes and heart disease. If you have a desk job, set reminders on your phone or computer to prompt you to stand up and move around regularly.
Incorporate Walking Breaks: After having lunch, instead of sitting back down at your desk, take a walk around the building or the office campus. Walking not only helps counteract the negative effects of sitting but also provides fresh air and a mental break, improving focus and productivity when you return to your work.
Consider a Standing Desk: If possible, invest in a standing desk for your workplace. Standing while working can help alleviate back pain, burn more calories than sitting, and keep your blood sugar levels more stable. Many standing desks are adjustable, allowing you to switch between sitting and standing throughout the day.
Active Commuting: If you have the option, consider alternative ways of commuting to work that involve more physical activity, such as walking, cycling, or using public transportation that requires some walking. This way, you can incorporate more movement into your daily routine.
Exercise Regularly: In addition to combatting the negative effects of sitting during the day, make sure to engage in regular physical activity outside of work hours. Whether it's going for a run, swimming, cycling, or any other form of exercise you enjoy, being active helps to counteract the sedentary nature of many jobs.
Ergonomics and Posture: Pay attention to your workstation setup and ensure it promotes good posture. Adjust your chair and monitor to the appropriate heights to minimize strain on your back and neck.
Stretching and Mobility Exercises: Incorporate stretching and mobility exercises into your daily routine, especially if your job requires sitting for extended periods. This can help relieve tension and maintain flexibility.
Tweak don’t overhaul, small changes can make a significant difference over time. By taking these simple actions to increase activity and movement throughout your day, you can improve your health and well-being.
" Keep taking action & achieve what you thought was impossible!"