Several studies show that living a sedentary lifestyle poses numerous health risks and causes negative effects on your body. Typical office workers spend too much time sitting especially amidst pandemic where virtual platforms are being utilized to mitigate the spread of Covid-19, hence resulting as well in the adoption of sedentary lifestyle.
Prolonged sitting causes fluid retention, weight gain which may lead to obesity, swollen legs, aching feet, and non-communicable diseases particularly heart disease, high blood pressure, diabetes (Type 2) and certain types of cancer. Further, it is also associated with pain in various parts of the body-- such as backpain and stiff neck.
While being tied to sit all day for work may be inevitable, it is important that movements and physical activities are incorporated and infused from time to time to counteract the effects of too much sitting. Here are some tips to avoid bad effects of prolonged sitting:
- Sit with proper posture. Proper sitting position should start with shoulders over hips with good support in the lower back and feet flat on the floor. Practicing good posture reduce stress and strain in your muscles and spine. One should sit up straight and avoid slouching to maintain spine alignment. Support your back by adjusting your chair, placing a small pillow on your back (as necessary) and distributing your body weight evenly on both hips. When sitting in a chair that rolls and pivots, don't twist at the waist while sitting, instead, turn your whole body.
- Take a break. Avoid being too much indulged in your computer work. According to study, getting up and out of your seat every 30 minutes could reduce harms of sedentary habits. Setting an alarm is helpful to remind you of moving around or stretching out. Additionally, eating lunch in your desk is a bad idea. Maximize this break at a regular time of the day to give you a pause out from the slump to refuel and avoid fatigue.
- Drink more water. Increasing water intake also provide break intervals that can improve your overall health. Aim for around 8-12 glasses of water per day. Studies say that drinking plenty of water can help reset your Resting Metabolic rate.
- Make time for exercise and physical activities. Aside from doing stretches during your breaks, create a healthy routine by engaging into at least 30-45 minutes exercises every day. A quick walk before and after office hours, using the stairs, heading outside for some breathing exercises are some ways to make you re-energize and to cope being stuck in your desk at a long period of time.
National Nutrition Council continuously remind the public on the importance of healthy lifestyle through the 10 Kumainments, which includes engaging to regular physical activities (stated in Kumainment No. 10). Embedding these helpful ways into your working culture reduce the dangers of prolonged sitting. Always remember that your well-being can make an impact on how you become more productive at work! (NOII Aurel/OIC-NPC Flores)
References: https://www.orthoexpress.com/the-impact-of-prolonged-sitting/
https://www.betterhealth.vic.gov.au/health/healthyliving/the-dangers-of-sitting
https://mayfieldclinic.com/pe-posture.htm
https://my.clevelandclinic.org/health/articles/4485-back-health-and-posture
https://www.medicalnewstoday.com/articles/319355
http://www.activebodyosteo.com.au/5-tips-to-avoid-prolonged-sitting-at-work/
