Sitting at a desk all day can be exhausting. Not only is it hard on your body, but it also contributes to poor posture, back pain, and other health issues. Yet there are steps you can take to help mitigate the negative effects of sitting in front of your computer all day long. Here are some tips that will help you stay healthy while sitting at a desk all day long:
Watch your sitting posture
Sitting up straight is the key to good posture and a healthy spine. When you slouch, your pelvis rolls forward and the curve of your lower back becomes flattened (which can lead to back pain). This also causes other muscles to overcompensate for lack of support, placing added strain on them. The type of muscle imbalance sitting creates can lead to tightness, pain, and stiffness in your back, neck, and shoulders. If you’re sitting at a desk all day without getting up every hour for movement breaks, try this. Place a foam roller between yourself and the chair back–this will help keep tension off your postural muscles throughout the day. It will feel more comfortable too.
Make sure your seat supports you
Sitting all day can be tough on your body – make sure you’re sitting in a supportive chair. The right chair should support your spine in a way that it doesn’t bend unnaturally when you sit for an extended period. An ergonomically friendly office chair will also ensure the weight of your body is distributed between your arms, shoulder blades, and upper thighs without too much pressure in any one area. Make sure the seat is height adjustable, so you can match it to the table height in front of it.
Give yourself regular breaks from the chair
Even if you sit in a back-friendly chair, taking breaks is a crucial part of staying healthy. Get up at least every hour and move around, even if it’s just walking around the office or stretching at your desk. Not only will this help you avoid feeling stiff and sore, but it gives your brain a chance to rest. If your job involves sitting at a desk all day, it’s important to take breaks because extended periods of sedentary behavior are associated with an increased risk for metabolic syndrome (a cluster of conditions including high blood pressure and obesity). Plus, sitting without moving your legs increases the risk of blood clots.
Spend part of your day on your feet
When possible, take a short walk around the office or outside during break and at lunchtime. Even a brief walk around the building is better than sitting. Walking also helps with blood sugar control and gives you a chance to shift your focus to something more relaxing. Some people use a standing desk to counter the effects of too much sitting. That’s another option if one is available to you.
Use proper foot support
Make sure you have good support under your feet and hips, so they don’t sink into the cushion or slide forward as you move around in your chair. A great way to get this level of support is to use an adjustable footrest or small box under your feet for added height adjustment if necessary. This also helps keep blood flowing through the vessels in your legs that become compressed when sitting for long periods.
Skip the vending machine snacks
One problem with prolonged sitting is that you burn fewer calories than being active while doing it, and that can lead to weight gain. It’s all too easy to grab some vending machine snacks when your stomach growls. But there are ways to keep your diet intact even when you spend most of your day at the office surrounded by vending machines and snacks in the break room.
Pack your own meals and snacks. If possible, bring things that don’t need refrigeration, like trail mix or nuts. They won’t spoil as quickly as other food items might if you leave them at room temperature for extended periods. Also, eat foods high in protein and fiber, such as nuts or seeds, to keep your blood sugar steady, and avoid snacking on foods like doughnuts or the brownies your coworkers bring in.
Drink water throughout the day.
Even mild dehydration can cause fatigue, lack of motivation, and a mild headache. Don’t wait until you feel thirsty before drinking some water–that’s already too late! By then, your kidneys have already started conserving fluid by making less urine than usual. Instead, drink small amounts of water at least every 20 minutes throughout the day, so that you’re never thirsty and are always properly hydrated. Staying well hydrated helps lower the risk of developing blood clots too, a risk if you sit too much.
Stay active on weekends and after work.
Exercise is one of the best ways to stay healthy. If you sit most of the day, it’s even more important that you do a structured workout.
The American Heart Association suggests that adults get at least 150 minutes of moderate-intensity physical activity weekly (or at least 75 minutes per week of vigorous activity if you’re fitter). Exercise helps build strong bones and muscles, which will keep joints strong. It also reduces stress levels, so you don’t feel as tired. Plus, it improves blood flow, so more oxygen is delivered to your organs and tissues. Exercise is the best non-prescription “medicine” there is. Make sure you’re not just doing aerobic exercise. Building muscle strength helps counter some of the negative effects of sitting.
Practice self-care
Take care of yourself when you aren’t at work. Make sure you get at least 7 hours of sleep at night. Adequate sleep is important for brain health, appetite control, and lowering your risk of chronic health problems like type 2 diabetes, obesity, and cardiovascular disease. Don’t make it an afterthought!
Conclusion
Hopefully, these tips will help you stay healthy when you spend most of your time at a desk and in front of a computer. The small steps you do every day make a difference!
References:
- “Sitting risks: How harmful is too much sitting? – Mayo Clinic.” 13 Jul. 2022, .mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005.
- “The dangers of sitting – Harvard Health.” 23 May. 2019, .health.harvard.edu/pain/the-dangers-of-sitting.
- Lurati AR. Health Issues and Injury Risks Associated With Prolonged Sitting and Sedentary Lifestyles. Workplace Health Saf. 2018 Jun;66(6):285-290. doi: 10.1177/2165079917737558. Epub 2017 Dec 18. PMID: 29251259.
- “Why Is Sitting so Bad for Us? > News > Yale Medicine.” 28 Aug. 2019, .yalemedicine.org/news/sitting-health-risks.
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