Spend long period of time in sitting has been shown to have a negative impact on your body.Research suggests that on average, adults sit for approximately 60% of their waking day, which is more than 7 hours.
With sedentary behavior, changes are seen in
- Insulin sensitivity, Cardiovascular and metabolic function, along with increased risk of mortality.
- High blood sugar
- Elevated blood pressure
- Increased body fat and cholesterol levels.
Want some tips to keep yourself moving during the work day? These are the 4 tips for you prevent complication of prolong sitting.
Tip 1: Time to get up and move for 30-60 mins.
Tip 2: Don’t worry about being in a perfect posture. YOUR BEST POSTURE IS YOUR NEXT POSTURE.
Tip 3: Keep your laptop eye level with you. Invest in a standing desk, ergonomic chair.
Tip 4: Find some favorite “movement break”. Incorporate into your daily routine
Exercies to keep you moving at a desk job
- Sit with your buttocks at the edge of a chair.
- Spread your legs apart slightly. Turn your toes out slightly.
- Tilt your pelvis forward (ie. arch your lower back) while lifting your chest up
- Rotate your arms outward while turning your palms up.
- Hold your head high in the air, with a slight arch in the neck.
2. Seated Cat Cow
- Sit in a sturdy chair, feet flat on the ground.
- Place the hands on the thighs.
- Inhale and arch the back, opening the chest and lifting the chin slightly.
- Exhale and round the back, drawing the chin toward the chest.
- Repeat slowly for 10 times
3. Neck mobility exercise and “ Chin tuck ”
- Move your neck up and down, rotate left and right as well as sideways, 10x
- Chin tucks
4. Seated twist
5. Standing Hip Flexor Stretch – Chair
Here you go for the Quick Recap!
Your best working desk posture is your next posture, so keep moving!!
If you are suffering any pain or discomfort during or after long hours of sitting, do seek for treatment and advice from a medical professionals.
What physiotherapist do to help? We will be taking the ownership of your body, and not allow environmental factors to dictate your movement capacity.
If you are looking for advice and treatment, feel free to make appointment with one of our highly experienced Physiotherapists today!
Prepared by Sin Jie
Physiotherapist of Your Physio Ampang