Most people sit for eight or more hours a day, and the effects of sitting for so long are bad for our overall health. Prolonged sitting can lead to many health issues, including back pain and cardiovascular problems. Lack of daily movement can also make you feel sluggish and unfocused.
For those who are sedentary workers, it is important to find ways to help you move throughout the day to help combat the negative effects of sitting.
The Benefits of Daily Movement
Keeping your body active throughout the day helps improve blood circulation, release muscle tension, and increase focus at work. Even low-impact exercises like walking can provide significant health benefits, including:
- Improved cardiovascular health
- Stronger muscles and bones
- Increased focus, mood, and memory
- Boosted immune system function
- Prevention & management of common health problems, including inflammatory and musculoskeletal conditions
While your job may require you to be at a desk all day, there are a few things you can do to keep your body active while staying productive at work.
Building Active Habits
1) Focus on Your Posture
Your seated posture can make a huge difference in how you feel while sitting. Slouching can put tremendous strain on your neck, shoulder, and back muscles, which can lead to fatigue, tension headaches, and back pain.
One of the most common conditions caused by poor posture is Upper Cross Syndrome (UCS). Signs of UCS often include pain in the upper back, neck, and shoulders. It can also cause headaches, restricted upper body mobility, and chest pain.
Posture Tip: Alternating between sitting and standing throughout the day may help you avoid posture problems that often contribute to back pain and UCS. The standing desk is one of several popular office tools used to alternate between standing and sitting while working.
2) Go for a Walk
There are plenty of opportunities to walk around during the day. You could start your day off with a quick walk to get a boost of energy or take a walk near the end of the day to help you unwind and relax.
If you typically sit at a desk for work, you should take frequent breaks to walk around and stretch your legs. Use technology to keep track of your activity levels by logging exercises and setting reminders to get up and move.
Walking Tip: You can keep track of your walks and how many steps you’re taking with a step-tracking app or watch. Setting a step goal for yourself can help motivate you to move.
3) Take a Stretch Break
Taking frequent breaks to stretch can help relieve tension, improve posture, and reduce fatigue. To make stretching a daily habit, start by taking three stretch breaks during the day: one in the morning, one at noon, and one in the evening. Set a timer to remind yourself it’s time to get up and stretch! If you don’t know where to start, try adding these four quick stretches to your new routine:
*Disclaimer: Always consult with your doctor before starting any exercise program. If you experience any numbness, tingling, or reproduction of your symptoms, please contact your doctor.
How Airrosti Can Help Keep You Moving
Our bodies are made to be active and mobile. Try the above tips, and if you’re still feeling restricted by pain, consult with an Airrosti provider today. Our team of providers can help you understand your injury and discuss treatment options that suit your individual needs.
We offer both in-office and virtual appointments through Airrosti Remote Recovery. Our providers treat many common injuries and can typically resolve most patient cases within 3.2 visits (based on patient-reported outcomes). We are dedicated to finding and fixing pain at the source for lasting relief. We also work with you to find tools and resources to help you continue to live pain free.
Contact Airrosti and start your recovery today!
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