Are you working from home? How many hours do you usually spend sitting down uninterrupted? Studies show that prolonged sitting of more than 1 hour straight can lead to increased cardiovascular disease risk, poor health and a weak body in the long term. A 2020 meta-analysis has shown that prolonged sitting leads to greater dysfunction of the arteries of the lower extremities or legs as compared to interrupted sitting where aerobic or simple resistance activities are incorporated in between hours of work.

According to a 2018 study, prolonged sitting weakens the leg mewwuscles which leads to exercise intolerance and easy fatigability. It also contributes to cardiovascular problems due to poor blood circulation from the lower extremities. This poor circulation may predispose others to develop blood clots especially when sitting for longer periods. Aside from poor circulation, there is also poor pulmonary function due to the sedentary aspect of prolonged sitting. A sedentary lifestyle contributes to the development of overweight and obesity among adults which increases the risk for Diabetes, Cardiovascular Diseases, Stroke and Osteoporosis. Thus, by incorporating exercises and other activities, you may break the chain of prolonged sitting, improve your blood circulation and reduce your risk of having these health conditions.

Here are some tips on how you can stay active even while working at home:

1. Stand, walk or stretch after every 1 hour of sitting or work. Simply standing, walking away or stretching every 1 hour breaks the prolonged sitting chain which can help improve blood circulation to the legs and relieve tension from the shoulders and neck. It is also easier to do which can only take a minute or two.

2. Try using a standing desk or alternate between sitting and standing if possible. If possible, invest in a table with an adjustable height so you can alternate between sitting and standing positions while working. You can simply do some marching or dancing in place while standing. You can sit down when the legs get tired or do some simple sitting leg exercises.

3. Dedicate at least 30 minutes of daily physical activity or divide into 5-minute workout breaks in between work hours. You just need a minimum of 30 minutes of dedicated moderate to intensity physical activity every day for health maintenance or to help you lose weight (if you are overweight). Cardio exercises are good for the heart and lungs which are best done in the morning when the temperature is cool and while the air is fresh. It can also help speed up weight loss when done before eating breakfast. Restorative exercises such as stretching and yoga helps improve muscle flexibility and recovery after high intensity workouts.

● Cardio Exercises: Jumping Rope, Walking, Running, Swimming, Home Video Exercise Workouts, Zumba, Dancing
● Restorative Exercises: Stretching, Yoga, Tai Chi, Qi Gong
● Strength / Resistance / Weight Exercises: Weightlifting, Resistance Bands

4. Try strength or resistance training at home at alternate days or every M-W-F.
Strength or weight exercises are important for strengthening muscles and bones to prevent osteoporosis. They are preferably done at 5 PM when our muscles are strongest based on our circadian rhythm. They are alternated with cardio or restorative exercises to allow the muscles to rest or repair.

There are many options on how to stay active even while working at home. Investing on these small exercises can help you improve your overall health and productivity. So, the next time you get interrupted while sitting, don't fret! It might not be such a bad thing.

/AET

References
Lurati, A. R. (2018). Health issues and injury risks associated with prolonged sitting and sedentary lifestyles. Workplace health & safety.

Paterson, C., Fryer, S., Zieff, G., Stone, K., Credeur, D. P., Gibbs, B. B., ... & Stoner, L. (2020). The effects of acute exposure to prolonged sitting, with and without interruption, on vascular function among adults: A meta-analysis. Sports Medicine.

Shrestha, N., Kukkonen‐Harjula, K. T., Verbeek, J. H., Ijaz, S., Hermans, V., & Pedisic, Z. (2018). Workplace interventions for reducing sitting at work. Cochrane Database of Systematic Reviews.