Consider how much time you spend sitting in a typical working day? For those who have desk based jobs, the following breakdown of time spent sitting would look familiar:
Breakfast - 15mins
Commute - 45mins
Work - 3hrs
Lunch - 30mins
Work - 4hrs
Commute - 45mins
Dinner - 30mins
Recreation - 2hrs
Total - 11.75hrs
Here are three key effects of prolonged sitting and suggestions for how you may mitigate the risks.
Diabetes
According to research, prolonged sitting may increase the chance of developing diabetes. In order to increase blood circulation, take a break every 30-45 minutes to walk and get a glass of water or speak with another colleague. Further, research has also shown that using a pedal exerciser such as the one shown in the image below has increased caloric burn.
Tendinitis
Increased pressure on hips, knees and the spine especially in females due to wider hip sockets can lead to tendinitis. Chairs should be adjusted so that the angle between your back and legs is 90 degrees or less which allows for increased rotation of hip flexors. Another effective method to release tension on your hips and spine is to practice yoga stretches such as the lizard as shown in the diagram below.
Dry Eyes
Your eyes are not designed to keep focusing and moving repetitively across a computer screen. To minimise eye strain, practice the 20-20-20 rule whereby for 20 seconds every 20 minutes, you take a break and look 20 feet away. Another tip is to practice blinking more often. While under normal conditions, people blink 12-15 times per minute, this may be halved to 7 times per minute while sitting at a computer.
So consider how much time you spend sitting each day and plan how you can take one action to reduce it. Should you have any comments or feedback, feel free to contact Enhance Solutions or leave your comments below.
References:
Health Risks of Sitting – Cubicle Issues and Solutions
Sitting Time and All-Cause Mortality Risk in 222 497 Australian Adults