Spending too much time sitting can be harmful to your health.
It is likely that you are aware of the fact that a sedentary life style and inactivity can cause weight gain. It can also lead to or cause serious health issues, including:
- Cardiovascular disease
- type 2 diabetes
- chronic pain
- osteoporosis
- depression
- dementia
- frailty
- fatigue
- Some types of cancer
It’s vital to move and get up frequently in order to counteract the negative effects that sitting has on your body. Consciously try to avoid sitting for longer than one hour. It’s not sufficient to replace sitting by standing. You would benefit from doing something active.
Try this simple stretching routine to counter the effects of prolonged sitting:
Neck Rolls
- If you wish, you can sit down and do this.
- Take a few deep breaths.
- Lean your head back, as if you were looking at the ceiling.
- Hold this position for a second while taking another deep breath.
- Roll your head slowly to one side and let your ear get close to your shoulder.
- Take another deep breath.
- Gently move to the opposite side and bring your other ear up to your shoulder.
- Take another deep breath.
- Move your head backwards and touch your chest with your chin.
- Another big breath.
- Look up at the ceiling by tilting back your head.
- Use your muscles to guide you. Stretch out any tension.
A Whole Body Stretch
- Stand up now!
- Take two or three deep breaths.
- Raise both arms above your head.
- Reach as high as possible with your body.
- Raise your feet up to your toes and you will get a few more inches (and also stretch your lower leg muscles).
- Extend your entire body as far as possible.
- Relax and release.
- Take a few more deep breaths and repeat.
Arm Circles
- Now that you’ve stretched your entire body upwards, it’s time for your arms to move around.
- Extend your arms to the side at shoulder height.
- During this exercise, breathe slowly and fully.
- Rotate your arms in large, slow circles.
- Make ten circles one way, then reverse the direction and make ten more the other way.
- Feel your shoulders in their full range of motion.
- Take a deep breath, relax for a moment and then try again.
Squats
- Stand your feet shoulder width apart.
- Take a deep breath in and out slowly.
- Lower your body slowly as if you were going to sit down in a chair. (Put your butt out as you lower yourself).
- As you lower yourself, your shoulders should remain directly above your feet.
- Inhale as you descend.
- Exhale as you get back up.
- Do this repeatedly to increase blood flow through your legs.
Forward Bends
- Spread your feet out so they are wider than the distance between your shoulders.
- Inhale fully.
- While you are breathing out, bend your hips forward slowly, while keeping your legs straight.
- Use your fingertips to reach down towards the floor (it’s okay if you don’t have the ability to touch the ground).
- Take a few deep breaths while holding this forward-bent position.
- As you slowly stand up, exhale as you return to your standing position.
- Repeat the stretch several times.
- You may also bend to the side (to the left, then right) in order to stretch your core muscles.
A 5-Minute Health Routine
It should take only a few moments to complete this simple routine. It can make a huge difference to your health, as it helps offset the harmful effects of sitting for too long every day.
Do this several times per day, or whenever you feel you’ve been sitting for a long time.
You can add or replace stretches depending on what feels good to you at the moment. You can also do exercises like planks, pushups or jumping jacks throughout the day. These exercises will increase your heart rate and strengthen your muscles.
According to health guidelines, you should be doing 150 minutes of total physical activity per week. Include other forms of exercise you enjoy in your weekly routine to maintain overall fitness and health.
