Stand up for your health: How to lessen the risks of too much sitting
- For every 30 minutes of sitting, move for at least two minutes. Get up and take a walk around the office or outside. Dedicate part of your lunch break to walking. Incorporate more walking into your daily routine by parking further away from the building and taking the stairs.
- Choose to stand when you can. Stand while attending meetings or social gatherings, while eating breakfast or talking on the phone. Leaning against a table or stool is less detrimental than sitting in a chair, Mr. Irigoyen says.
- Prioritize body position when you can. Sit with shoulders back and a relaxed jaw. Stand with feet facing straight forward, chin tucked to create a long neck and squeeze glutes to neutralize any pelvic tilts. And remember to breathe. Taking a few deep breaths at your desk helps relax your shoulders and ease tension that causes muscles to tighten, causing aches and pains.
- Spend time stretching. After a period of sitting, stretching helps to decompress joints. Sit on the floor and spend time stretching while watching TV. Stand and push away from your desk to stretch hamstring and calf muscles. Stretch arms overhead to loosen shoulder and neck tension.
Published June 14, 2018
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