Combating Sitting Disease – Your Body Is Designed To Move
Society has changed. Technology has altered the way that we live. Instead of having to hunt for and grow our food, we drive to the supermarket to pick it up. In fact, we don’t even have to do that. We can have the supermarket deliver our food to us now. Most of us spend our days sitting at a desk, sitting in traffic, and then relaxing at home when we’re done. We use our brains, but not our bodies. This lifestyle is having a disastrous impact on our health. The evolution of the human being has not caught up to the changes in our society.
The next few articles are devoted to helping you add movement to your life. We’ll offer tips for moving at work, tips for moving at home, lifestyle tips and then we’ll transition into tools and technology that you can use to move more. Let’s get started!
Moving At Work – Tips and Ideas
You have to work. No one is arguing that fact, and if you have a desk job or a job that is performed while sitting then you’re probably in your chair for up to eight hours a day or more. The following tips will help you move more when you’re at work – without getting you fired because you’re never at your desk.
1. Take the stairs, not the elevator. Always. Never take the elevator.
2. Park at the far side of the parking lot and make your walk into your office as long as possible.
3. Once every hour, stand up and move your body for ten minutes. You can stay in your office or at your desk. Just stand up and move. Stretch. Jog or hop in place. Wiggle a little. Dance. It doesn’t matter what you do as long as you’re not sitting while you do it.
4. Walk at lunch. Before or after your lunch, spend the remainder of your time walking, or standing. Grab some co-workers or friends and walk, or stand, together.
5. Take the long way around the office. If you have to use the bathroom, go to the one that’s furthest away. If you need to visit a co-worker, go to a meeting or talk to your manager, take the long route.
6. Stand up when you talk on the phone.
7. Don’t email co-workers. Walk to their office or cubicle and talk to them instead.
8. Clean your desk. At the end of the day, stand up and clean your office. Take your garbage to the main garbage collection area and dump it. Clear your desk, file, and dust the desktop, plants, and photos or frames.
9. Move your garbage can. You can rearrange your office space so that in order to throw things away, you have to get up.
10. Take the wheels off your chair. If you have an office chair on wheels, take them off. This will force you to get up every time you need to move, instead of scooting around your office.
11. Take a break. In addition to getting up once an hour and standing, moving, or stretching, take a few breaks throughout the day. Walk outside to get a breath of fresh air. In fact, if possible, take a brisk 10- 20 minute walk mid-morning and mid-afternoon.
12. Rethink your commute. If you take public transportation then consider standing on the bus or subway instead of sitting. If you can, try walking or riding your bike to work.
13. Get off the bus or subway one stop early and walk the rest of the way.
14. Meet standing up. You may need to convince your co-workers that it’s a good idea. However, stand up meetings may get more accomplished.
Remember that your circulation slows down when you’re sitting. People will be more alert if they’re able to stand and move around. If you can’t convince folks to stand, consider breaking meetings up into smaller segments and taking breaks.
Work, and the commute to and from your job, are only half of the problem. You still have mornings, evenings, and weekends. What you do during that time makes a big difference. Let’s take a look at tips and strategies to move more when you’re at home or away from work.