Simple Desk Exercises For the Long-time Sitters (Answer to “Sitting For Too Long Can Be Deadly” Findings)

(Photo Credit: onlyUsefulinfo/photos_stream)
(Photo Credit: onlyUsefulinfo/photos_stream)

Wow!  Something nice is shared on the social networking sites by Usefulinfo Page on FB. After the “Sitting For Too Long Can Be Deadly” findings, it is a relief to see this easy-to-follow advisory.

If you’re a long-time desk worker, a long-time computer user or a long-time television addict (as I am ^_^ ) , you should heed this advisory, too!

As usual, we’ve decided to check it out first.  You see, not everything shared and spread on the net should be believed a hundred percent right away.

—– This is what’s shared on the net –—-

~Sitting at a computer~

Sitting at a computer for long periods often causes neck and shoulder stiffness and occasionally lower back pain. Do these stretches every hour or so throughout the day, or whenever you feel stiff.

Photocopy this and keep it in a drawer. Also, be sure to get up and walk around the office whenever you think of it.  You’ll feel better!
1 –  10-20 seconds (2 times)
2 –  10-15 seconds
3 –  8-10 seconds each side
4 –  15-20 seconds
5 –  3-5 seconds  (3 times)
6 – 10-12 seconds each arm
7 –  10 seconds
8 –  20 seconds
9 -12 requires 1-20 seconds
– – – – – – – – –
This is good share; quick and easy stretching exercises for those of us who SIT TOO LONG everyday.  Stretching our arms, legs, neck and torso while sitting will help prevent stiffness. You see, sitting too long raises health and death risks, as evidenced by new studies conducted by different medical experts and professional groups.  Truly, several instances of death of certain individuals who stayed for far too long hours sitting in front of their computers or television (or anywhere else for that matter) should tell us something.
“In a study of 123,000 people, it was found  the more time people spent sitting, the higher their risk of dying early.” (Eileen Blass, USAT)
Experts have linked the long hours of sitting with a number of health problems and premature death from cardiovascular disease. Adults who spend more than four hours a day sitting in front of the television had an 80 percent increased risk of death from cardiovascular disease than those who spend less than two hours in watching television. And it is not only watching television that contribute to such a pathetic health condition, but any kind of sitting for prolonged hours can give rise to some major distresses. This risk is maintained with less workout in the gym, say for 15-20 minutes a week. When you sit down, the muscle contraction starts creating problem for the human body.
As per studies and recommendations thereafter,  one should do some light movements, at least, after every two hours, and suggests at least 30 minutes in five days per week of ‘moderate-intensity aerobic physical activity’. They also say to do at least 20 minutes of ‘vigorous-intensity’ activity for three days per week  to produce good benefits for a healthy body.
If we can’t help being glued to our desks while typing away at our computers for an average of 8 hours a day at work (or more for gamers and Facebookers! ^_^), we should at least heed this quick-and-easy stretch-exercise advice to improve our posture and keep our health in check.  Sitting too long can cause muscle contraction and accumulation of a lot of fat in our body leading to many dangerous health problems.
First and foremost, observe the  proper sitting posture in a good chair that is designed for desk work. Our back should be straight, our shoulders back, and the top of our monitor should be adjusted to be in level with  eyes and make sure to use  a mouse pad  with a wrist rest to help prevent the onset of carpal tunnel syndrome (the compression of the wrist which can result in pain, loss of feeling and weakness). Legs should be bent at the knees so that the knees are only slightly higher than our hips. Feet should be flat on the floor or on a step stool.
An assortment of small movements from time to time can help us burn calories, release tension from our body parts, improve blood circulation and prevent blood clots from developing.
Rolling of shoulders forward. then backward for a few seconds  helps release the tension off our shoulders. Rolling  our ankles and wrists regularly, in a clockwise motion three times, then counterclockwise, helps improve blood circulation, and prevents that “”pins and needles” tingling feeling we usually get when blood circulation is cut off.
A few leg exercise and walking helps prevent blood clots from developing in our legs, which is very common among middle-aged computer users.  We should make it a point to get up and walk around for a few seconds every half an hour, if possible, even just inside the office or wherever we are.
And if you’re on TV a lot, instead of slouching out on the couch for hours, add some activity to your viewing moments.  You can do some jumping jacks, crunches, some dance moves or the short exercises shown on the photo above during commercial breaks or dull moments on your favorite shows.

In short, remember to reduce the amount of long-time-spent-daily  on sitting however possible.  Stretch, bend, roll, walk, exercise, anything to make you move every once in a while!  Don’t add yourself on the list of “who died from sitting too long.”  ^_^
Web Sources:
http://wellbody.net/2012/06/29/warning-sitting-too-long-is-deadly/
http://www.nypost.com/p/news/international/study_sitting_for_too_long_can_be_bavwRB7AGXehxSsjIdYfQP
http://www.wikihow.com/Exercise-While-Sitting-at-Your-Computer
http://www.everydayhealth.com/healthy-living/0326/sitting-too-long-raises-death-risk.aspx
http://www.drbookspan.com/SittingHealthy.html
http://www.penmai.com/forums/general-health-problems/39985-sitting-down-too-long-increases-death-risk.html

 

Enhanced by Zemanta