For decades health professionals have been warning that increased mortality is associated with sedentary lifestyles. According to Healthy People 2020, 36% of adults did not pursue any physical activity during leisure time. A study discussed in a recent Harvard Heart Letter revealed that the average participant’s day consisted of 7.7 hours sleep and 10.4 hours sitting— presumably much of that at work.
Fortunately, studies have shown that short breaks in long periods of sitting are associated with reduced health risks. These benefits—decreased BMI, waist circumference, triglyceride levels and 2 hours glucose—are independent of total sedentary time and exercise time. These are my tips to stay healthy even when I find myself spending a lot of time sitting.
Specific Risks and Simple Tips to Stay Healthy
Deep vein thrombosis and varicose veins:
Working at a desk for long hours without moving much is the equivalent of a long plane ride. Every day.
Tips:
- Wear travel socks. Compression socks are easily purchased online or at a local pharmacy. They are particularly helpful at conferences or writing retreats when you may not be able to move as frequently as your homework environment.
- Avoid restrictive, tight clothing or underwear. Consider the new stretchy slip shorts or boxer equivalent made of breathable material that extend onto the thigh and do not chafe at the groin.
- Elevate legs and feet. For those working remotely, some tasks may be suitable for a recliner.
- Stay well hydrated. An added benefit is the need for more frequent “bio breaks” that will get you up and walking.
Neck and Shoulder tightness, cramping and even long-term disc problems:
Many people slouch at the computer and pay no attention to healthy work positioning.
Tips:
- Try a posture brace: Even wearing a brace for short periods may improve a slouch habit.
Women: investigate bras that are made to help correct shoulder posture.
- Microwavable neck/shoulder heating wrap: This may ease cramping and discomfort. And again, it will get you walking to re-heat.
- Stretch: Set mental cues to stretch neck and shoulders— e.g. at the end of each 10 pages.
Hips and Back problems:
Prolonged sitting shortens hip flexors and is also associated with lower back strain.
Tips:
- Ergonometric chair: Investigate this thoroughly to individualize to your needs. Consider that you likely spend more time in this chair than you do in your car and invest in the best one you can afford. Also changing your chair during the day will offer a healthy change of position. Get creative with this. I use a wobble chair that adjusts for desk and standing desk height, encourages active sitting like a balance ball, and may improve balance.
- Use a standing desk: Moderation in everything. It is best to modify your position throughout the day. Standing to work part of the day will burn more calories and encourage more movement. If you can read or work on a treadmill, congratulations. I cannot. But I can do a balance exercise at a standing desk.
- Stand and stretch and move: Your watch or a timer can be set for at least once an hour. This is helpful to continue during leisure time.
Leg and Gluteal Muscles (Bum):
Prolonged sitting can cause weakening of these large muscle groups which can the lead to poor balance and even falls.
Tips:
- Take a break for squats or wall squats. Learn how to do them properly. Some are better than none. And you may find you will want to gradually increase.
- Pick a balance exercise to perfect, then add to it or change it up.
Obesity, Metabolic Syndrome and Diabetes:
A sedentary lifestyle has been associated with increased risk for all of the above and there is no substitute for exercise, dietary changes and good sleep management and attention to individual health concerns. However, as mentioned above, breaking up the prolonged sitting with short breaks is surprisingly beneficial. It is clear we must discover ways to interrupt prolonged sitting and encourage exercise—habits that will work for you.
Tips:
- Set a steps goal for work time. We set steps goals for the entire day, but now we know it is important that many of our steps should occur during sedentary work time.
- Take the stairs.
- Walk while on phone calls.
- Walk over to talk with a co-worker face-to-face.
- Substitute a water and stretch break for a snack.
- Organize a walk meeting.
- Work on the treadmill.
- Use an under the desk bicycle pedal or passive leg mover.
Final Thoughts for Tips to Stay Healthy
If you are pursuing a sedentary profession, it is important to understand that you are at higher risk and that you will not be able to mitigate that risk without changes to your life outside of your time at work. Some change may require an investment of not only time but money. Some things to consider:
- Consult an exercise trainer to develop a routine for stretch, strength and exercise. Passive stretch with a partner is also particularly important. It can be approximated with the use of stretch bands.
- Consult your physician for health specific concerns. Discuss if a session with physical therapist, occupational therapist, or dietitian or bariatric surgeon are appropriate.
- Consider sessions with a chiropractor.
- Consider a regular routine for massage and passive stretch. If a regular routine is not an option, before and after long plane or car trips may be particularly helpful.
- Find friends who also want to be active. Walk. Bike. Play pickleball, tennis, bowl. You will have the benefits of social interaction and it won’t seem like exercise.
- Travel: Travel for work or vacation can disrupt our routines in both positive and negative ways. Be mindful of changes in diet, activity, and sleep, and plan ahead to counter negative effects. If your activity level will greatly increase, great! But do a little “training” in advance to avoid injury. I personally take a travel scale to monitor my weight. Stretch bands are a great way to maintain a modified fitness and stretch routine, even in a small space.
About the Author
Linda Dindzans, M.D. is a retired ENT surgeon who speaks on the topic of healthy habits for creatives. She put down her scalpel to follow God’s call to write fiction and now writes with the heart of a healer who offers readers stories of redemption and restoration. Her debut novel, A Certain Man, will be released August 13, 2024.
The content provided in this article is for educational and informational purposes only. It is not a substitute for individualized assessment, professional medical advice, diagnosis, or treatment.
