Last week on the blog, we talked about how sitting so much affects our health.
Today, we’ll talk about what you can do about it.
Here are 10 tips for combatting the effects of sitting:
#1: Ergonomic office set-up. Make sure your chair and desk are in the proper alignment for your body. Here’s an example:
#2: Get an adjustable desk. Many desks go up and down so you can sit part of the day and stand part of the day. This will reduce the strain on your muscles and joints and keep blood flow moving.
#3: Take the stairs. Every time you have the option, take the stairs and not the elevator. Sometimes you have to look around a little bit to find the stairs entrance, but every building has stairs for fire exiting. Taking the stairs is a great way to get a mini-workout during the day.
#4: Take a walk at lunch. Either before you eat or right after, take a walk around the block. Not only will it combat the effects of sitting, it will also rejuvenate your energy.
#5: Use your FitBit or other tracker to remind you to get up and move. Mine will go off after 50 minutes of no activity, so I don’t have to remember.
#6: Get regular exercise. One of the best ways to combat sitting in general is to have a regular exercise schedule. Try to get 30 minutes of blood-pumping exercise 5 days/week. I know you know how much better you feel when you do this!
#7: Do stretching throughout the day. Check out the book “Top Seven Ways to Combat the Effects of Sitting: The Silent Killer” by my friend, colleague, and former Chiropractor, Dr. Karin Drummond. It’s amazing! She outlines a bunch of stretches and how to do them. (I’ll show you the book during my Tuesday Facebook Live this week on the FLOURISH page).
#8: Get regular massage. I know this seems like a luxury for some of us, but it’s really an important part of keeping your body healthy. Massage will move your blood and lymph and decrease tension in the muscles.
#9: Drink the recommended 8 glasses of water every day. Be sure to subtract anything with caffeine or alcohol from the total. Dehydration makes muscle and joint pain worse and also makes you grumpy.
#10: Eat the rainbow. Eat at least one fruit or vegetable of every color every day. Colored fruits and vegetables increase antioxidants (to avoid toxic stress) and decrease inflammation.
If you’re not sure how sitting might be affecting you on the inside, consider a New Client Consultation at FLOURISH. We offer many specialty labs that will look at your blood glucose and cholesterol levels in more depth than traditional labs, check inflammatory markers, assess your cortisol levels to determine stress, and more….
Please share widely with your friends and family who also sit too much!