(Credit: Adobe Stock)

Lurking in the shadows of modern day workplaces is a silent but very real threat to our health…sitting. It may sound ludicrous to some, but just the act of sitting for a prolonged period of time can be a serious detriment to one’s health. Keep reading to learn about the dangers of sitting in the workplace, and what you can do to stay healthy as an office worker.

“What’s Wrong With Sitting?”

The biggest issue is that you’re not moving. Movement is life, and sitting at a desk staring at the computer screen is, in many ways, the exact opposite of it. We’re literally built on movement, and its importance cannot be overstated—consider the following information about how movement develops an infant’s capacity to survive and thrive in this world:

• Movement helps to integrate and coordinate the left-right brain hemispheres through cross-lateral movements such as crawling and walking; resultant of each hemisphere controlling the opposite side of the body
• This facilitates the development of complex cognitive functions such as problem-solving, creativity, and abstract thinking
  
  
• Movement exposes the infant to new sensory experiences, teaching them about the world their surrounded by, what’s good, what’s bad, and how to move towards/away from those things, respectively
  
  
• Movement experiences are closely linked to language development; gestures and body movements serve as precursors to verbal communication, allowing infants to convey their needs, preferences, and emotions before they can speak 
  
  
• Movement provides the stimulus to build up a baby’s bones, muscles, movement patterns and overall physical constitution that will build their body into a strong, healthy vessel that helps them do everything they want to do in their life

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Aren’t those things remarkable? And we’ve all been through them. But then adulthood came in to spoil the party, and now we find ourselves strapped to a chair, couch or driver’s seat for almost all of our waking hours. This is certainly not without its consequences. Some of the other problems that come with sitting all day include:

• Lower back pain
• Hip pain
• Neck stiffness
• Shallow breathing
• Chronic headaches
• Loss of muscle mass
• Sciatic pain
• Poor posture

Just to name a few.

The Dangers of Sitting Too Much

Energy expenditure plummets the moment you plop yourself into a chair for the day. Compared to walking, you have an approximately 200% decrease in caloric demand. This adds up quickly, especially if you’re piling highly processed, high calorie foods from vending machines, building cafeterias and take out restaurants on top of chronic inactivity.

Energy isn’t being used and (likely) too much energy is being put into your body. This equation is what contributes so rampantly to the pervasive nature of obesity, cardiovascular disease, and other common health problems that ail the average office worker. Worse yet, most people in these scenarios aren’t aware of how much their job may be contributing to such issues.

An interesting study seeked to determine how office workers think about sedentary behaviour and physical activity. They found that the workers had specific beliefs and motivations about health/physical activity, but superficial and scattered opinions about being sedentary. This disconnect between one’s inactivity and its negative health outcomes is a big part of the problem.

(Credit: Adobe Stock)

“What Is the Cure for Sitting Down All Day?”

To counter the dangers of sitting too much at home or work (which we’ve only just touched on), we need to implement a strategy of corrective exercises and stretches. We need to unwind the body with targeted movement that helps us release tension and move the way we are supposed to. It’s exactly why we designed this platform, ReverseSit.

We built ReverseSit to help people reverse the effects of sitting and transform the way they work and live. Our daily programming takes people through 3 phases: Reset, Correct, Maintain. These easy to follow routines waste no time, they take 15 minutes or less and can fit into anyone’s schedule. We also have At-Your-Desk routines. One of which we’ll share with you now!

If you’re reading this at work, take a few minutes to give these a try! This is a 6 minute routine that you can do right at your workstation to start making a positive difference in your body. If you like this kind of exercise, try signing up with us for a 7-day free trial by clicking here!

Supported Hip Opener

Instructions:

• Turn towards one leg and support its thigh with the chair while keeping the foot planted flat on the ground
• Extend the other leg straight backwards, coming up onto the ball of the foot (pictured)
• Hold this position for 30 seconds
• Switch sides and repeat

Calf Stretch

Instructions:

• Extend one leg straight out from your chair while in a seated position
• Pull the toes of the extended leg up towards your shin
• Reach down by hinging at the hips and pull your toes further upwards
• Hold this position for 30 seconds
• Switch legs and repeat

Standing Quad Stretch

Instructions:

• Stand behind your chair and use it for balance if necessary
• Bring one heel towards your bum and grab the ankle of your bent leg
• Pull the heel closer to your bum, feeling a stretch in the front of the thigh (pictured)
• Hold this position for 30 seconds
• Switch sides and repeat

Cross-Body Shoulder Stretch

Instructions:

• From a standing or seated position, reach one arm straight across your body and parallel to the ground
• With the other arm, wrap your arm underneath so the cross-body arm is sitting in the crux of your elbow (pictured)
• With the bent arm, pull your cross-body arm into and across your body, feeling a stretch in the back and shoulder
• Hold this position for 30 seconds
• Switch sides and repeat

Lateral Neck Stretch

Instructions:

• Reach one arm behind your back and interlock your fingers on the other side
• Tilt your head to the side (away from the arm that is behind you) until your feel a stretch down the side of your neck
• Hold this position for 30 seconds
• Switch sides and repeat