Experts Say, Stand Two Hours a Day!
For office dwellers around the world, back, neck and hip pain are often part of daily life. Countless studies have shown that sitting all day can lead to serious health issues and because of this, I often recommend a variety of stretches to help break up the day for my patients.
Recent guidelines published in the British Journal of Sports Medicine repeat these sentiments. In fact, employers are now being urged to change their “workplace culture” from sedentary to a social, more mobile office place. These new guidelines recommend that those who work at their desks all day, need to spend at least two hours of office time standing or moving. Two hours can be expanded to four for additional health benefits.
The guidelines also include several other suggestions aside from walking or standing for two hours:
- Take regular breaks from seated work with the help of stand-up desks or work stations.
- Avoid prolonged standing, which can be just as harmful to the body as prolonged sitting.
- Change your posture to help alleviate pain and fatigue.
- Employers should warn their employees about the dangers of prolonged seating.
These recently published guidelines are based on a variety of studies which have shown the dangers of sitting for eight-plus hours a day in an office. Other health risks associated with a sedentary office life include heart disease and diabetes.
It’s recommended that the two (or eventually four) hours spent up and about in the office should be spread out throughout the day. Standing for the entire two or four hours can lean to blood pooling or varicose veins, to name a few conditions. Employees may want to take a lunchtime walk or opt for taking the stairs instead of the elevator in order to increase the amount of active time in their day.
The sit-to-stand adjustable work desk has proven helpful for many. Essentially you can convert the desk to easily accommodate for seated work as well as standing breaks. If you are having trouble visualizing what I mean, check out this example on Amazon.
According to an article on the topic, some employers are taking small steps, like eliminating personal waste bins and using a communal waste instead, to encourage additional movement throughout the day.
While it may take some time for all employers to get on board with these more progressive office ideas, many new companies now offer stand-up alternatives.
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4 Stretches for Office Dwellers
Working a typical 9 to 5 job is part of daily life for many people. No matter how much you love your career, chances are your body doesn’t. Sitting all day is a leading cause for many health problems including back and neck pain, especially if you are staring at a computer screen all day. In addition to coming in for regular chiropractic adjustments, here are several stretches that can help reduce the strain and stiffness associated with sitting for a prolonged period of time each day.
1. Chest Stretch
Because sitting at a desk all day generally leads to hunching over, you may notice tightness in your chest. One great way to combat this is to purchase a resistance band (you can find one in many different athletic stores) and keep it at your desk. You will simply sit or stand (whichever you are most comfortable with) and hold the band above your head in a wide grip. Once you are arms are stretching the band over your head, lower then down a bit so that you can really feel that stretch opening up your chest muscles. Hold the stretch anywhere between 10 to 30 seconds. Keep in mind that this shouldn’t hurt but it is normal to feel a bit of a stretch.
2. Spinal Twist This is a very simple exercise you can do at your desk. Sit with your feet planted n the floor with your back straight. Make sure to contract your abs and use your arms to help support you as you twist your torso to the right. Hold the stretch for 10 to 30 seconds and then switch the to the other side and repeat.
3. Hip Flexor Stretch Hips are bound to get tight when you are seated all day. In order to stretch out the hip flexors, move to the front of your seat but shift your body so that you are facing toward the left. Next move your right leg to extend it behind you, keeping your knee as straight as possible. While sitting tall, be seated so that your tailbone is firmly underneath you. Continue to do this exercise 2 to 3 times on each side.
4. Hamstring Stretch This standing stretch is quick, easy and effective. While in a standing position soften your right knee so it is slightly bent and extend you left leg out with your heel on the floor. Once your left leg is stretched out, tilt your toes toward the ceiling so you will start to feel a bit of a stretch. Hold this position for 20 to 30 seconds and then switch from side to side for 2 to 3 times.
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