Many of us sit for the better part of the day every day that we are at work, and this is not a great thing. Sitting too much has a number of negative impacts on your overall health, which is why we will not only discuss some of these impacts, but also take a look at some of the things you can do to counteract them. If you are dealing with lower back pain, shoulder pain, or any other issues that can be caused by misalignment, then contact Wellspring Health in Orange City to schedule a chiropractic adjustment can get the relief you need.
Negative Impacts of Prolonged Sitting
Sitting for extended periods of time can lead to a whole host of issues, including, an increased chance of obesity, back pain, slower metabolism, and cardiovascular disease. While exercise is a great activity to include in your daily schedule, it’s not the solution to prolonged sitting. If you sit for roughly eight hours a day at work, and another couple of hours combined sitting from driving and watching TV, then one hour of exercise can’t undo all that sitting.
Here are a few statistics on the effects of sitting for extended periods of time:
- Metabolism slows down 90 percent after 30 minutes of sitting – Gavin Bradley, director of Active Working
- 85 percent of the U.S. workforce is paid to sit at a desk job – US News Gallup poll
- 90 percent more pressure is applied to your lower back when you sit versus when you stand – Cornell University Department of Ergonomics
Sitting for long periods of time can lead to:
- High blood pressure
- High blood sugar
- Excess body fat around the waist
- Abnormal cholesterol levels
- Increased risk of death from cardiovascular disease
- Increased risk of cancer
If you realize that you fall into this category of sitting too much, then It is crucial to make changes to your work routine! Since change isn’t easy for most people, we’ve created a list of things for you to try as you work on being more active and less sedentary at work. Instead of trying to implement all of these suggestions at once, try doing one at a time and add in a new activity each week. You’ll be able to determine which ones work better for you and which ones don’t. If you can do all ten, that is great! If not, just focus on keeping the ones that work for you so that they become your new habits.
10 Alternatives to Sitting at Work
1. 30/30 Rule – set an alarm to remind you to stand and move for 30 seconds every 30 minutes at work. (Try squats, lunges, wall pushups, wall squats, calf raises, walk in place, or jumping jacks)
2. Get a combo sit-stand desk and alternate your position about every hour. You can also improvise by using a high table or a high counter.
3. Get a ball chair to alternate with your regular chair, which will help to stimulate your core.
4. Take the stairs instead of the elevator.
5. Park at the back of the parking lot and walk to your office.
6. Use the restroom furthest away from your office.
7. Walk with friends during your breaks throughout the day.
8. Stand or walk instead of sitting whether you’re on the phone or watching TV.
9. Have walking meetings instead of sitting meetings when possible.
10. Wear comfortable shoes to work so that you’re more inclined to stand and walk.
We hope that today’s post has provided the insight you need to make changes in your activity levels at work. Try to incorporate as many of our suggestions as possible and watch how your energy levels go up. If you’re having trouble sticking to your choices, then ask a coworker to be an accountability partner for you. You just might be surprised to learn that they want to be more active as well.
If you have implemented some or all of these changes, and you’re still struggling with neck, shoulder, or back pain, please call Wellspring Health in Orange City to schedule a chiropractic adjustment. We are here to provide the pain relief you need.