Staying Fit if You Sit

It starts at an early age for all of us...sitting for hours. As an Elementary Physical Education Teacher, I see young children sitting at their desks for extended periods of time. It only takes a matter of time for their heads to start leaning forward, neck extending, and shoulders rounded forward. This pattern continues on into High School, College, and for most of us, into our professional life.

Dangers of Sitting

The dangers of sitting are substantial. Sedentary individuals are at increased risk of obesity, heart disease, diabetes, and cancer. The dangers of sedentary living are real and should not be ignored. Physical inactivity is one of the primary causes of muscular dysfunction, and research suggests that muscular aches and pains are more common now than 40 years ago. With all of the technology in today’s world, it’s no secret that we use less physical exertion on a daily basis. This lack of movement causes the body to become more susceptible to injury. Lack of physical activity and increased time sitting may lead to low-back pain and other musculoskeletal injuries such as shoulder and neck pain. Low-back pain affects nearly 80 percent of all adults at some point in their lives. If you work in an office setting and have experienced low-back pain, you can attest to the strain it puts on your body. Sitting for extended periods of time may negatively alter your posture. People who sit for extended periods, especially in front of a computer or behind the wheel, tend to round their body forward. This creates a forward head and rounded shoulders posture. This hunched over posture places a lot of stress on your neck and shoulders and can lead to neck pain, shoulder pain, and even headaches. Simple Solutions It is quite clear that sedentary living increases your risk of developing chronic disease and muscular aches and pains. Conversely, modest amounts of physical activity provide many health benefits. Physical activity reduces the risk of chronic disease, reduces muscular aches and pains, maintains healthy bodyweight, promotes strong muscles and bones, and improves mood and disposition. According to the 2008 Physical Activity Guidelines for Americans, adults should engage in 150 minutes a week of moderate-intensity activity (i.e., brisk walking) to help improve their overall health and fitness and reduce their risk for developing numerous chronic diseases. Below are some simple strategies to help add more physical activity and combat the negative effects of sitting. -Park in the furthest parking space and walking the rest of the way to your destination.

-Take frequent breaks from your computer work. For example, try walking to the water cooler every hour to grab a glass of water. Not only will you increase the amount of steps you take per day, you’ll also help your body stay hydrated.

-Stand during meetings. Standing burns roughly twice as many calories as sitting. -Pace while talking on the phone. Pacing is an excellent way to incorporate movement into your life and burn off extra calories. People who fidget and pace tend to burn significantly more calories on average per day than those who remain still.

-Take the stairs instead of the elevator.

-Walk to your co-workers office versus sending an email or instant message. This personal touch of communication gives you one more chance to get up and move.

-Take a walk during your lunch break. It is suggested you should strive for 10,000 steps per day. A walk during your lunch break is an effective strategy to help you reach this goal.

-Exercise during commercial breaks. Exercises can be as simple as marching in place until your show returns. By the end of an hour show you’ve acquired approximately 18 minutes worth of exercise.

-Walk your dog daily. Your four-legged friend will thank you.

-Play with your children. Take your kids to the park or simply play a game of catch in the backyard.

-Finish your household chores. Mowing the lawn, vacuuming, dusting, and other chores require you to move your body and consequently you’ll burn calories.

#education #healthtips #personaltraining #CPT