6 ways to reduce health risks to sit all day, according to experts
These simple strategies can make your work day much healthier.
For many Americans, the work week means long sections of uninterrupted time spent in front of a screen. Unfortunately, prolonged periods of physical inactivity are a main cause of disease and disability, warns the World Health Organization (WHO).
"" Sedentary lifestyle Increase all causes of mortality, double the risk of cardiovascular disease, diabetes and obesity, and increase the risks of colon cancer, high blood pressure, osteoporosis, lipid disorders, depression and depression and depression and depression and depression and depression and depression and depression anxiety ", writes the organization. In fact, which notes that experts note that" 60 to 85 percent of people around the world - developed and developing countries - are sedentary lifestyles, which are makes one of the most serious but insufficiently tackled public health problems. "
But how, exactly, can you compensate for the serious side effects of the session when the working day requires your goal? Read the rest for six simple tips on how to reduce health risks to sit all day, as recommended by doctors.
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1 Take frequent breaks.
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If you find that your daily routine has you seated for hours , experts say that one of the best things you can do to push health risks is to take frequent breaks. Ideally, you should get up and move for at least 10 minutes on each hour.
"It is crucial to make an effort to get up and move frequently throughout the day," explains Conor O'Flynn , MD, founder of O'Flynn Medical . "This could involve defining a timer to remind you of making a short break every hour, during which you can get up, stretch or take a brief walk. You can also consider using a standing or adjustable desk that allows you to 'Alternate between seated and standing position throughout the day, "he suggests.
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2 Take time to exercise.
Another way to compensate for the effects of the sitting position for long stretching is to undertake to exercise during your active hours.
"In addition to breaking the session periods, the incorporation of physical activity in your daily routine is also important," explains O'Flynn. "This could involve walking during lunch breaks, jogging after work or participating in a sports or fitness lesson after work. By remaining active, you can help maintain a good posture, improve the Circulation and increasing energy levels, all of which reduce the negative impacts of the session for long periods. "
3 Focus on nutrition.
Anyone who spends most of the day sitting knows that this can have consequences on your energy level. Sony Sherpa , MD, a holistic doctor of the biological well-being company The ascent of nature , said that eating small healthy meal portions can help you keep your energy level when you have to sit for longer stretching.
"Don't forget nutrition," advises Sherpa. "Eating small portions throughout the day instead of three large meals helps maintain stable energy levels.
4 Use ergonomic desktop equipment.
If you have to sit for long periods for work, the use of ergonomic desktop equipment can help relieve symptoms. "For example, the use of a support chair that provides adequate support from the lower back and a comfortable seat can help reduce pressure on your back and reduce discomfort," said O'Flynn.
"You must also make sure that your office is properly configured, with your keyboard and your mouse positioned at hand and your screen positioned at the level of the eyes to minimize the pressure on your neck and your eyes," advises the doctor.
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5 Stretch every day.
Stretching can have a deep effect on your physical well-being, especially if you tend to sit for long periods. In fact, you don't even have to get up from your workstation to try them.
"There are simple exercises that you can do at your office to reduce stiffness and discomfort," explains O'Flynn. "This could include neck rolls, back stretching, leg elevators or even do some squats or simple slots. Taking a few minutes for long periods."
6 Stay hydrated.
Staying hydrated can also reduce health risks to sit for long periods, explains Sherpa. "Staying well hydrated can reduce fatigue caused by prolonged seated periods," she notes. Recent research has also shown that the well hydrated stay can reduce your risk of range of chronic diseases, including heart disease, cancer, etc.
Of course, there is another way in which sufficient water consumption will help reduce the effects of the session: by inviting you to take more frequent bathroom breaks. Pull the best party of your time away from the computer by throwing an additional walk in the office or by stretching before returning to your office.
