Most people adapt a sedentary lifestyle since it's convenient. When everything you need is within reach with a few taps and clicks, it's hard to break the habit. Yet people who have work or school to keep them busy are also likely to be glued to their desks and sitting for extended periods to finish their tasks.
Countless studies have shown the ill-effects of this kind of lifestyle. Among the disadvantages include receiving less oxygen, developing leaner muscle tissues, and increasing your risk for bowel cancer, heart problems and back pains, according to Bustle.
So what can you do to improve this?
"The key is breaking up your activity throughout the day," said Cornell University ergonomics professor Alan Hedge, via Wall Street Journal. "Sitting all day and standing all day are both bad for you."
Below are some changes you can make when you're sitting too much:
1) Make sure that your desk and chair are of the proper height and supportive form.
"The chair provides the support for your body throughout the day. Adjust the height so you're in a 90-90-90 position; feet flat on the floor or on a foot rest and your knees and hips bent at 90-degree angles. Keep your lower spine flat against the back of the chair to maintain proper curvature. The chair will help keep the rest of your back and neck erect in order to decrease your chance of hunching forward, which can cause spasms in the back and neck and lead to headaches," said chiropractor Jason Quieros via Forbes.
2) Stretch every once in a while.
Quieros suggested the following moves: "Touch your ear to your shoulder and hold it there. For a chest opener, stretch your arms back as if you were trying to grab a pencil between your shoulder blades. Stand in a doorway, hold the door frame on each side and walk forward until you feel a stretch in your chest. Last, try supported back extensions. Hold your hips and gently extend your back by bending backward."
3) Do muscle-building exercises whenever you're sitting.
Start with breathing exercises and then gradually do simple physical movements like shrugging, curling, pushdowns and raising your arms, according to Men's Fitness.
4) If you're making calls, do the phone pacing technique.
Stand up and move away from your desk, then pace around your area as you talk, according to Time. This will work better if you use a headset so that you can also free up your arm muscles and do simple exercises.
5) Leave your desk.
You do have to take breaks and some might go to meetings on a different floor. When that happens, don't take the elevator - use the stairs. Also, take a short walk to a colleague's work area to discuss projects or a new task rather than going over it on the phone.
Watch this video below for other ideas on desk exercises:
