Fit at the office: the dangers of sitting
Sitting, the little killer
Office work, and especially sedentary work, is tiring. You wouldn't expect it, but our bodies suffer immensely from 'just' sitting in a chair. Why? Because we are not made to sit, and certainly not for hours on end in the same posture. What happens to our bodies?
- Muscle breakdown
- Weight gain
- Organ damage
- Stiffening of the back
- Increased risk of cardiovascular disease
A study (note: English) focused on 2 groups of 'sitters' and came to a very harsh conclusion; 4 hours of sitting per day instead of 2 hours already increased the risk of premature death by 50%. When it came to cardiovascular disease, that was even 125%.
What can you do about it?
It's actually not that difficult. The challenge in tackling excessive sitting is the motivation and perseverance you possess. The two requirements for a healthier body are:
Breaking the bad habit of excessive sitting is the biggest barrier. Once you're in a better routine, you'll notice that it's easier to maintain and that you're making physical progress. The following 4 points will help you a great deal.
1. Standing work:
More standing during work can be a challenge. Sit-stand desks are a solution, but don't always fit. Think, for example, of your home office. Fortunately, there are also smaller standing solutions for that turn your fixed table into a sit-stand workstation.
2. Take a walk:
There are countless reasons to get out of that chair for a bit. You can get coffee for yourself and your colleagues. Instead of sending an email to your colleague in another department, walk over to them and discuss it one-on-one. During your break, grab your lunchbox and take a 20-minute walk. And I'm not even being creative with the endless possibilities to avoid sitting for a while.
3. Let technology help you:
In recent years, a lot of free software has become available that assists you in sitting less and moving more. A very popular one is the programme Workrave, which you can fully customise and which reminds you to take a 'mini-break' or gives you tips for office-friendly exercises.
4. Exercises at your workplace:
In the coming weeks, I will highlight exercises in several blog posts that you can easily do in the limited space of the workplace. Think of exercises for the neck, wrists, arms, back and much more.
- More standing
- More movement
Breaking the bad habit of excessive sitting is the biggest barrier. Once you're in a better routine, you'll notice that it's easier to maintain and that you're making physical progress. The following 4 points will help you a great deal.
1. Standing work:
More standing during work can be a challenge. Sit-stand desks are a solution, but don't always fit. Think, for example, of your home office. Fortunately, there are also smaller standing solutions for that turn your fixed table into a sit-stand workstation.
2. Take a walk:
There are countless reasons to get out of that chair for a bit. You can get coffee for yourself and your colleagues. Instead of sending an email to your colleague in another department, walk over to them and discuss it one-on-one. During your break, grab your lunchbox and take a 20-minute walk. And I'm not even being creative with the endless possibilities to avoid sitting for a while.
3. Let technology help you: In recent years, a lot of free software has become available that assists you in sitting less and moving more. A very popular one is the programme Workrave, which you can fully customise and which reminds you to take a 'mini-break' or gives you tips for office-friendly exercises.
4. Exercises at your workplace:
In the coming weeks, I will highlight exercises in several blog posts that you can easily do in the limited space of the workplace. Think of exercises for the neck, wrists, arms, back and much more.
Be the first to comment...
Leave a comment