Most of us spend at least six hours a day in our drab cubicles, receiving little to no exercise, if any.
According to recent research, sitting for extended periods can be more harmful to your health than smoking.
Even if you go to the gym or jog every day, it is unlikely that you will be able to fully compensate for the harm you do to your body on a daily basis.
The amount of damage done by simply sitting in front of a computer for long periods of time is vastly underappreciated.
Actually, recent research has revealed how lengthy durations of sitting increase your risk of developing cancer, heart disease, and diabetes.
According to a German study, the average person’s chance of colon cancer increases by as much as 8 percent for every two hours spent in front of a computer, and the risk of endometrial cancer increases by as much as 10 percent for every two hours spent in front of a computer.
The key finding of our meta-analysis is that extended television viewing and other sedentary activities are related to an elevated risk of colon and endometrial cancers, respectively.
Daniela Schmid and Dr. Michael Leitzmann of the University of Regensburg in Germany wrote in their report, published in the Journal of the National Cancer Institute.
Although the situation appears dire, there are steps you can take to at the very least mitigate some of the harm that our office occupations are doing to our physical and mental health.
Get Up at Least Once Every Hour and Walk Around
It is quite easy to become engrossed in your work and forget to get up and move around for the entirety of the workday.
Set a timer for every hour or so and get up and stroll around the neighborhood. Even if it’s simply to walk down the hall and have a quick word with a colleague.
The simple act of getting up and moving around can help promote blood flow and protect your body from becoming stiff due to sitting for so long each day.
Make it a habit to do this every day of the week.
Workout at Your Desk
You may get a little stationary bike to keep under your desk for a reasonable price at your local Wal-Mart or on Amazon.
You do not need to pedal continuously throughout the day. Still, let’s say you pedal at a low resistance for 30 minutes at a time every few days.
In that scenario, it will assist you in counteracting the harm you are doing to your body by sitting and being inactive all day.
It’s simple to do and won’t be a significant hassle.
You’ll be surprised at how easy it is to get into the habit of doing it when it’s just sitting beneath your desk all day.
Sit on a Stationary Ball
It may draw some weird looks around the office, but sitting on a sizeable stationary ball can be a terrific method to keep your back in the proper position for extended periods of time.
While doing this, you will be releasing stress in your back and joints, as well as strengthening your core muscle groups without even realizing it.
Walk During Your Lunchtime
During their lunch breaks, the vast majority of Americans eat fast food and sit down for an hour.
Try to grab something on the run and get into a rhythm with a few coworkers to avoid being late for work.
During your lunch hour, engage in conversation and take a little walk around the block.
This will assist in settling your lunch and getting your blood flowing.
With good company and an enjoyable audiobook to listen to while taking a stroll, it is surprising how easy it is to accomplish this task.
Just like with anything else, consistency is crucial here, so make it a regular habit to do this.
Get a Standing Desk
Employers are becoming more and more aware of the harm that sitting for long periods of time can have to our physical health.
The fact that many employers are more than happy to accommodate their employees’ standing needs by giving them with a standing desk may come as a surprise.
Although it may appear that switching to a standing desk would be difficult, you will be amazed at how simple it is to become used to.
Yes, it will feel strange at first, but after a few weeks, you will come to like your standing workstation, and your body will thank you for it.
There will be no more stiff backs and painful joints. Your heart will function more efficiently, your blood pressure will remain consistent, and you will be better able to maintain concentration throughout the day.
Take the Stairs Every Few Hours
In addition to taking a break and walking around every hour or so, try to go up and down the stairs a few times each day to keep your blood flowing.
If you usually take the elevator to get to your destination every day, skip it and take the stairs.
Nothing gets your heart pounding quite like climbing a few flights of stairs to get to the office each morning.
Every little bit helps in the long run.
Adding simple modifications to your daily routine, such as using the stairs instead of the elevator, can have a significant impact on your general health and well-being.
Make sure the steps are small enough so that they don’t become too challenging to execute on a constant basis, and then you can build on them from that point forward.
Keep in mind that tiny steps lead to big achievement. So, tomorrow, take the stairs instead of the elevator, and your body will thank you for it.
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