New Delhi: Today, many of us spend all day at a desk and computer — and with that often come lower back pain, wrist pain and a tight neck. Not to mention weight gain, swollen feet and a sedentary lifestyle that could further wreak havoc on your health.
You know that getting daily physical activity is great for your health. But if you spend your workday sitting in front of a computer, you could be doing your body harm in the long term, even if you stick to a regular exercise routine.
Long periods of inactivity, coupled with improper ergonomics (arranging and designing the things you use at work for their most efficient and safe use) can put stress and strain on your whole body and can lower your energy and alertness. Over time, people who sit for a long time without moving are more likely to have joint, bone and posture problems. These people also increase their risk of obesity and related conditions—heart disease, diabetes and stroke, among others.
Emerging research indicates that sitting is a newly identified independent risk factor for early death. The more a person sits, the greater his or her risk of several serious diseases, including obesity, cardiovascular disease, type 2 diabetes and even certain types of cancer.
Most office workers are also commuters. After sitting at a desk all day, the average office worker then spends time in his or her car, metro or a two wheeler. Sitting, again. This is often followed by an evening of television viewing (more sitting) before retiring for the night, then getting up and doing it all over again.
Concerns about the risks of constant sitting are not just about employee wellness, either — although wellness can certainly impact the bottom line. Workers in poor health generally have higher rates of absenteeism. Nor is it solely a question of employee quality of life.
It’s also a worker productivity issue. Research suggests workers who spend less time sitting are more engaged in their work. They are more “dedicated” and approach their work with measurably more “vigor,” according to a study published recently in BMC Public Health. Research also showed that efforts to reduce total sitting time at work can positively affect everything from back and neck pain, to employee mood.
However, not everyone can fit a lunchtime run into their day. It's important to learn what you can do realistically and stick to it.
So what to do?
Even simple movements such as reaching, turning, stretching and fidgeting all add up to healthy activity when you’re sitting for hours every day.
If you’re a nine-to-five “desk jockey,” here’s how you can stay healthy without leaving your desk.
Alter your behavior to meet daily activity goals like these.
1. Take frequent breaks. Get up and move at least once an hour, if only for a few moments. If you can’t leave your desk, at least stand and stretch briefly. Any activity is arguably better than none.
2. Avoid the elevator. Instead of the elevator or escalator, take the stairs whenever possible. Think about your daily routine. Are there other ways you can sit less and walk, jog or run more often?
3. If you drive to work, park as far away as possible. Extra steps add to your daily activity goal. If you live close enough, consider riding a bike. Or walk to work.
4. Take face-to-face meetings whenever possible. Cell phones and email have made sedentary communication all too easy. If possible, get up and talk to a nearby colleague in person. If you want to talk on phone, try walking while using the headset.
5. Re-evaluate your lunch break. Do you have time to walk during your lunch break? Perhaps you can finish sooner and spend the rest of your break walking briskly.
6. Work fitness into your daily routine. Try doing some physical activity when you go home. You go to the gym, pool, or court after work, studies show that people who work out are actually less tired than their sedentary peers, not more.
Regular exercise is not just about fitness. It’s linked to a host of benefits, including lower body weight, lower risks of various serious illnesses; including depression and anxiety, cardiovascular disease, type 2 diabetes, and certain cancers, greater stamina, better mental focus, better sleep etc.
7. Get up and stretch. Try setting regular alarms on your computer, smartphone or other digital device to remind you to get up and move every 30-60 minutes throughout the day. Stretch, walk or do calisthenics right beside your desk.
8. Prioritize Eating Well. Home-cooked food that’s rich in vegetables and healthy protein is the best way to stay healthy and energetic. When you cook food at home, you can control your weight more easily because you can control the ingredients.
9. Boost Your Immune System. Working in an office with many people will expose you to plenty of germs you wouldn’t get staying at home or spending your days outside. It’s important to keep your immune system in top form. Eat nutrient-rich vegetables, get enough sleep each night and drink plenty of water. Wash your hands regularly.
Reference:
www.business.com
www.alternativedaily.com
www.healthstatus.com
www.bcbsil.com
www.hercampus.com