The human body doesn’t function well after its been sitting in the same spot for long periods of time. Even those that exercise for a couple of hours each day aren’t able to keep their joints, spine and cardiovascular system in great shape after they’ve been sitting all day long.
Here are some ways that you can incorporate more movement into your day, whilst maintaining your productivity.
Consider how you sit whilst aiming to stand more
When we’re seated, we generally sit in the same type of position at all times, this puts pressure on our lower spine, sacroiliac joint and other places over our body. To remove this continuous amount of pressure, we recommend that you sit in different positions. An example of this is to sit on the front edge of your chair with your back straight and pelvis tilted forwards.
It’s important to vary your regular routine as much as possible, changing the surface on which you’re sitting throughout the day, will also force you to consider your posture adjusting it to suit the different surface. If there’s a standing table in your office you can use it to alter your routine. Alternatively if one of your colleagues has a different type of chair to yours, you could even try swapping chairs! Sitting on a ball can help you change your position regularly while sitting at your desk.
Aim to walk for 3 minutes every half hour
If you know that you’re going to be taking part in a long meeting, why not suggest a standing or walking meeting? If possible aim to stretch your legs and walk every half hour, studies have shown that a couple of minutes of walking will help your mood as well as reduce your feelings of fatigue and longing for different foods. Longer walks may also help to improve your creativity.
Take regular breaks from your computer screen
When you’re constantly focused on a computer screen for hours on end, it’s similar to holding weights for extended periods of time. You strain the muscles in your eyes and they become fatigued, every half hour it’s important to look away from the computer and glance at something in the distance or if you have an office window, look out the window. This will help to reduce the level of strain and fatigue that your eyes may be experiencing.
Calf stretches
Stretching your calves will help to keep your blood flowing throughout your body, especially when you’ve been sitting at a desk for long periods of time. A simple calf stretch can be done whilst you’re sitting by getting a rolled up towel, standing up and placing the ball of your foot on top of the towel whilst keeping your heel firmly on the ground. This can be repeated with your other foot, the same exercise can also be done whilst bending your knee slightly forward.
These tips will help you to introduce some movement into your work day, if you need any further advice you can make a booking to see a Physio at any one of our practices.