Now we all know that exercise is part of a healthy lifestyle, along with balanced nutrition and adequate sleep. But recent research is showing that we are spending more and more time sitting on our bum and too much sitting may shorten your life up to 2 years. So, whether you are exercising 5 hours a week or 15 hours, be mindful of any prolonged time spent in a seated position. Here are some simple things to incorporate into your workday or any part of the day for that matter to help break up time sitting.
In the office
- On the phone, stand up from time to time.
- Instead of sending e-mail to co-worker, if possible walk over and talk to them
- Set a timer to go off every 30 minutes as a reminder to stand up. The key to this one is placing away from your desk so you have to get up to turn it off and reset it.
- Take the stairs instead of the elevator
What to do when you stand up
- Raise your arms over your head for an easy stretch
- Roll your neck in counter and counter clockwise direction
- 5 deep breaths keep shoulders relaxed
- Balance on 1 leg, then the other
- Short walk break 30-60 seconds
Anytime during your day
- Walk, run or ride a bike instead of driving the car for errands close to home
- Short walk after any meal
- Park you car far from the door at the store
- Walk backwards
- Swing one arm backward, then the other, then both at the same time
- Stretch any muscles that may be experiencing tightness
- Walk in place lifting knees high
I encourage you to incorporate any one of these suggestions during the next 7 days and see if it makes a difference in how you feel both mentally and physically. Sometimes just the smallest change can have a big impact on your day.
Make it a great week and stand up for your health!