Strategies to combat excessive sitting

Strategies to combat excessive sitting

Due to the modern lifestyle’s progress, there’s a trend towards being sedentary.

This involves prolonged periods of sitting, whether it’s working on a laptop, watching TV, or driving for extended periods. In total, this can add up to 8 to 11 hours or more of sitting each day. Combating excessive sitting is crucial for maintaining overall health and reducing the risks associated with a sedentary lifestyle. Furthermore, prolonged periods of sitting have adverse effects on cardiovascular, metabolic, musculoskeletal, and mental health. According to the World Health Organisation, sedentary lifestyles significantly increase mortality rates and double the risk of cardiovascular diseases, diabetes, and obesity and increase the risks of colon cancer, high blood pressure, osteoporosis, lipid disorders, depression, and anxiety. Given these serious health implications, there is an urgent need to develop intervention strategies focused on reducing sedentary time and promoting regular movement.

Some strategies to reduce sedentary time:

• Regular Movement Breaks: Schedule breaks every 30 minutes to stand up, stretch, or take a short walk. Set reminders if necessary.
• Standing Desk: Use a standing desk or adjustable desk converter to alternate between sitting and standing throughout the day.
• Active Commuting: If feasible, walk or bike to work instead of driving or taking public transport.
• Exercise Routine: Incorporate exercises that counteract the effects of sitting, such as squats, lunges, and core exercises. As well as aim for at least 150 minutes of moderate aerobic activity per week, as recommended by health guidelines.
• Stretching: Perform regular stretches, especially for hip flexors, hamstrings, and lower back, which can become tight from prolonged sitting.
• Posture Awareness: Pay attention to your posture while sitting. Ensure your desk setup promotes good posture and consider using ergonomic chairs or accessories.
• Hydration: Drink plenty of water throughout the day. This not only keeps you hydrated but also encourages more frequent trips to the restroom, prompting breaks from sitting.
• Active Meetings: Whenever possible, conduct walking meetings or stand while on calls instead of sitting.
• Hobbies and Activities: Engage in hobbies or activities that require movement, such as gardening, dancing, or playing a sport.

By integrating these strategies into your daily routine, you can effectively combat the negative effects of excessive sitting and promote a healthier lifestyle overall.

4 Exercises to incorporate into your daily routine to combat excessive sitting 

Sit to Stand

Stand with your feet shoulder-width apart, keeping your back straight and your arms crossed over your chest. Then slowly lower yourself into a sitting position by bending your knees and hips, as if you were sitting on a chair. Keep your weight on your heels and maintain control throughout the movement. Push through your heels and engage your core muscles to rise back up to a standing position. This exercise targets your core muscles, particularly the abdominal muscles and lower back, as well as your thighs and buttocks.

Chin Tucks

Chin tucks help improve neck posture by strengthening muscles and reducing strain. Start in a comfortable position with good posture, shoulders relaxed. Gently retract your chin straight back without tilting your head up or down.

Standing W Scapular Retraction

This exercise targets the muscles of your upper back and shoulders, helping to improve posture by strengthening the muscles that retract the shoulder blades. Stand with your feet shoulder-width apart, maintaining good posture with your shoulders relaxed and your spine straight. Extend your arms out to the sides at shoulder height, palms facing forward. Your arms should be bent at 90 degrees, forming a “W” shape with your elbows bent and close to your body. Squeeze your shoulder blades together gently while keeping your elbows bent at 90 degrees. Imagine trying to pinch a pencil between your shoulder blades.

Hip Stretch

This stretch targets the hip flexors, helping to alleviate tightness caused by prolonged sitting. Therefore, include it in your daily routine to promote and maintain hip mobility. Start the stretch by placing one leg on the seat pan with the knee resting there, place both hands on your waist, and flex with the standing leg. You should feel a stretch in the front of your hip and thigh. Hold the stretch for 20-30 seconds and repeat the stretch on the other side.

In Conclusion..

You can include simple exercises in your daily routine that you can do while at work. These exercises are easy to remember and take only a few minutes. Aim to perform them 2 or 3 times a day. Furthermore, meeting the World Health Organization’s physical activity guideline involves engaging in at least 150 minutes of moderate-intensity aerobic exercise per week.

Finally, Let’s sit less and move more.

References:

Dieterich, A. V., Müller, A. M., Akksilp, K., et al. (2020). Reducing sedentary behaviour and physical inactivity in the workplace: Protocol for a review of systematic reviews. BMJ Open Sport & Exercise Medicine, 6, e000909. https://doi.org/10.1136/bmjsem-2020-000909

Hwang, C. L., Chen, S. H., Chou, C. H., Grigoriadis, G., Liao, T. C., Fancher, I. S., Arena, R., & Phillips, S. A. (2022). The physiological benefits of sitting less and moving more: Opportunities for future research. Progress in Cardiovascular Diseases, 73, 61-66. https://doi.org/10.1016/j.pcad.2020.12.010

World Health Organization. (2002, April 4). Physical inactivity: A leading cause of disease and disability, warns WHO. Retrieved July 16, 2024, from https://www.who.int/news/item/04-04-2002-physical-inactivity-a-leading-cause-of-disease-and-disability-warns-who

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