In case you haven’t heard the news, our bodies were not created to sit for extended periods of time. We’ve all likely felt the effects of long car rides, being stuck behind a desk for hours at a time, or pulling all-nighters preparing for a test or meeting. You may experience an ache in your lower back, tightness in your neck, or burning between the shoulder blades. While it may seem like the effects of prolonged sitting are simply a temporary spine and muscle nuisance, new studies are finding that the health consequences are far worse than these annoying musculoskeletal aches and pains.
Sitting has become a true modern health “epidemic.” Research has linked prolonged sitting to many common disease processes including heart disease, diabetes, cancer, depression, and even early death.
Tips to avoid sitting for too long:
1) Consider getting a stand-up work station or desk. They are rapidly becoming more and more common, both in homes and in the work place. Abundant in benefits, standing desks take up less space than traditional desks, they can help you lose weight and prevent neck/back pain, they’re getting more affordable, and standing as you work may just save your life.
2) Set a reminder to stand up. There are many apps for your smartphone or computer that will remind you to get up throughout the day in various time intervals set to your preference. We all get “in the zone” when doing our work, and hours can pass without our awareness. A gentle reminder to get up and stretch is all we need.
3) Drink more water. Most people will benefit from drinking more water. Staying hydrated throughout the day will force us to get up and relieve our full bladders more frequently. Also, water helps hydrate our muscles and the protective discs between our vertebrae, decreasing our risk for injury.
4) Stand when you call. This simple step will force you to stand more frequently. As an added bonus, we tend to be more present, engaged, and enthusiastic when standing. Whoever is on the other line will sense your improved energy! Are you a frequent texter? The same principle can apply for those who prefer texting instead of calling. Stand up!
Let me know if you have any other tips or if you’ve switched to a standing desk.
