If you exercise for 30 to 60 minutes most days of the week, you’re doing your body a big favor. But what are you doing during the rest of your waking hours? If the answer is “mostly sitting,” you are at risk for heart disease, back pain, obesity and vision problems.
If you sleep for eight hours, that leaves you with 16 hours of waking time. Even the most physically active among us, i.e., those who exercise one or even two hours a day, still have 14 hours to fill, which is a lot of time. Taking into consideration that most jobs involve sitting, it is difficult to avoid it completely. However, here is what orthopedic doctors in Palm Beach County advise doing to decrease the negative effects of sitting:
- Set a timer. Set the alarm on your smartphone or computer, or get a regular kitchen timer and set it to go off every 30 to 60 minutes during the day when you tend to sit for long periods of time. When it rings, get up and walk around, or do some simple exercises for a few minutes.
- Pace during phone calls. Whenever you’re on the phone, stand up. Try to walk back and forth or in circles while you talk. Use bluetooth headphones at work so you can walk during calls.
- Turn commercial breaks into workout breaks. Use the two- or three-minute commercial breaks while you are watching TV to stand up. March in place, swing your arms, or do some squats or leg lifts.
- Take the long way. Take the opportunity to take the stairs rather than the elevator or walk to the nearest store instead of driving. A great alternative to driving is also cycling.
- Control your posture while sitting.
The key is to make these little activities your habits, like brushing your teeth. In the long run, they will definitely benefit your health.
Need more information? Ask Orthopaedic Surgery Associates in Palm Beach County