In today’s day and age, with the advancement of automation and technology, it’s no surprise that people spend more time sitting. It’s no surprise to us that the term coined: smoking is the new sitting, has much to do with our benevolence these days, with the emergence of more science showing the dangers of sitting all day. Here are 5 quick, practical tips to incorporate into your daily routine to offset the negative effects of sitting.
1. STAND DURING PHONE CALLS
Commit to standing wherever you take a call. There is no reason to be clamped down to your desk whilst making a call. Use a headset. Stand up, walk the stairs. Do calf raises. Find ways to make full use of the time to incorporate movement which would take you away from your computer or desk. Same applies when you are waiting for a program to load, or a file to print – GET UP AND MOVE
2. GET YOUR EYES CHECKED
Poor vision contributes to bad posture. If you are unable to see the screen clearly, this can cause you to crane your neck, or compensate by sitting closer to the screen which will damage your vision more. Get your eyes checked and in proper condition; your body will follow.
3. MAKE TIME TO WALK DURING YOUR LUNCH BREAK
There is nothing worse than sitting for 8 hours straight in front of a computer screen uninterrupted under poor or glaring light. Don’t go out, pack lunch and go back and eat at yourdesk. Instead go for a walk, move, stretch. Cardio will release endorphins which will help you power through the afternoon slump.
4. MAINTAIN GOOD POSTURE WHILE STANDING
MAKE THE MOST OF YOUR STANDING TIME. Don’t compromise your ergonomic form and effectiveness with bad posture. Keep your spine neutral and your core engaged. This is important to maximize the full benefit of standing when taking a break from sitting. If you slouch while standing, you are defeating the entire purpose of staying out of your chair
5. BUY A BALL TO INCORPORATE INTO YOUR STRETCHING SESSIONS
A golf or tennis ball becomes a useful tool and a great ally at work. Keep one in your desk drawer to target tight areas (adductors, hamstrings, upper traps, etc). Do your research on how to use proper form and technique when incorporating a new stretching element.
Wayne Chong
Physiotherapist of Your Physio