Spring is the time to get out and get moving! Get out of your office and take a deep breath of fresh air! Dispel the cobwebs with a small dose of sunshine and vitamin D. Your back will love you for standing and moving instead of sitting. Your immune system will love you for the sunny vitamin D, not to mention that healthy glow a few minutes in the sun gives you. Your boss will love you for your increased productivity gained by a short “back” break.
When you return to your office, think about your office chair and the way you sit for hours during the day.
How is your posture when sitting? Do you sit up straight with your feet flat on the floor? Do you slouch into a head forward position? Your posture must be good to maintain a healthy back and reduce shoulder and neck strain. Your office ergonomics must be proper.
Focus on your posture whenever you walk into your office. Remember to sit with good posture. If you begin to feel fatigued, stand up and stretch for one minute, and remember to breath. In addition to good posture while sitting and occasional stretching, you can revamp your office chair with an ergonomically designed seat cushion such as a GSeat or GSeat Ultra.
Placing a GSeat on your office chair helps you sit with better posture, so you can sit in comfort all day.
When you leave the office, keep good posture in mind with a GSeat to suit your lifestyle. Be sure to sign up for our “Healthy Sitting” news and enjoy a 15% savings on many of our GSeat styles and colors!
Muscles burn less fat and blood flows more sluggishly during a long sit, allowing fatty acids to more easily clog the heart. Prolonged sitting has been linked to high blood pressure and elevated cholesterol, and people with the most sedentary time are more than twice as likely to have cardiovascular disease than those with the least.
The pancreas produces insulin, a hormone that carries glucose to cells for energy. But cells in idle muscles don’t respond as readily to insulin, so the pancreas produces more and more, which can lead to diabetes and other diseases. A 2011 study found a decline in insulin response after just one day of prolonged sitting.
Studies have linked sitting to a greater risk for colon, breast and endometrial cancers. The reason is unclear, but one theory is that excess insulin encourages cell growth. Another is that regular movement boosts natural antioxidants that kill cell-damaging — and potentially cancer-causing — free radicals.
When you stand, move or even sit up straight, abdominal muscles keep you upright. But when you slump in a chair, they go unused. Tight back muscles and wimpy abs form a posture-wrecking alliance that can exaggerate the spine’s natural arch, a condition called hyperlordosis, or swayback.
Flexible hips help keep you balanced, but chronic sitters so rarely extend the hip flexor muscles in front that they become short and tight, limiting range of motion and stride length. Studies have found that decreased hip mobility is a main reason elderly people tend to fall.
Sitting requires your glutes to do absolutely nothing, and they get used to it. Soft glutes hurt your stability, your ability to push off and your ability to maintain a powerful stride.
POOR CIRCULATION IN LEGS
Sitting for long periods of time slows blood circulation, which causes fluid to pool in the legs. Problems range from swollen ankles and varicose veins to dangerous blood clots called deep vein thrombosis (DVT).
Weight-bearing activities such as walking and running stimulate hip and lower-body bones to grow thicker, denser and stronger. Scientists partially attribute the recent surge in cases of osteoporosis to lack of activity.
Moving muscles pump fresh blood and oxygen through the brain and trigger the release of all sorts of brain- and mood-enhancing chemicals. When we are sedentary for a long time, everything slows, including brain function.
If most of your sitting occurs at a desk at work, craning your neck forward toward a keyboard or tilting your head to cradle a phone while typing can strain the cervical vertebrae and lead to permanent imbalances.
SORE SHOULDERS AND BACK
The neck doesn’t slouch alone. Slumping forward overextends the shoulder and back muscles as well, particularly the trapezius, which connects the neck and shoulders.
When we move around, soft discs between vertebrae expand and contract like sponges, soaking up fresh blood and nutrients. But when we sit for a long time, discs are squashed unevenly. Collagen hardens around supporting tendons and ligaments.
People who sit more are at greater risk for herniated lumbar disks. A muscle called the psoas travels through the abdominal cavity and, when it tightens, pulls the upper lumbar spine forward. Upper-body weight rests entirely on the ischial tuberosity (sitting bones) instead of being distributed along the arch of the spine.
Original article: By Bonnie Berkowitz and Patterson Clark,Share This: