The global pandemic has postponed many outdoor activities, particularly for adults. Employees need to work from home. Some gyms are open but are still considered high-risk locations, so going to the gym is still not recommended.
As a result, people are stuck inside. And many of them are sitting for long periods. An average adult sits for 6.5 hours a day. Meanwhile, teenagers sit at eight hours a day on average. Unfortunately, prolonged sitting is a health risk.
Dangers of Prolonged Sitting
Sitting for long hours at a time is considered sedentary behavior. And it poses various health risks. Habitual inactivity can potentially cause cardiovascular diseases. A study found that among Australian men, those who sat for at least four hours a day were more likely to develop heart disease and diabetes than those with less time seated.
Prolonged sitting can also cause musculoskeletal pain, usually affecting the lower back and the spine. One can also risk developing hemorrhoids. And the pain they cause can be so severe that it will warrant a visit to a gastroenterologist or GI doctor to have them treated.
To avoid these issues and stay healthy, you need to prevent yourself from sitting for too long and ensuring that you move regularly. Here are some strategies you can use:
Set Timers or Alarms
It’s easy to get too engrossed in what you’re doing while sitting down, whether you’re watching TV or in front of your computer doing work. To remind yourself to move once in a while, you can set the alarm using your phone. Ideally, you will have to move at least once every thirty minutes.
You can also use a Pomodoro timer. This is a method where a work period is divided into four intervals of 25 minutes each. After the first three intervals, there will be a five-minute break. The break after the last interval is 20 minutes. This technique is ideal in ensuring that you get a break from working and sitting. And you can use this break to walk around, get something to eat or drink, or play with pets.
Keep Your Snacks in the Pantry or Kitchen
One common behavior connected to sitting down for long periods is snacking. When your snacks are within arms’ reach, you’ll be even less likely to get out of your seat. To prevent this, avoid placing your snacks on your desk. It’s better to keep them in your pantry or the kitchen. So when you need food, you’ll have to get up and walk. With this strategy, you’ll have a reason to stand up and be more likely to do it frequently.
Walk Around When Answering Phone Calls
When you receive a call, use this opportunity to stand up and pace around. Even if a call is brief, it’s still a way for you to stand up and move your body. An added incentive here is that you can focus on your conversation and become a more active listener.
Use a Standing Desk
A few years ago, standing desks were all the rage. They were advertised to curb inactivity caused by sitting down for too long. A study found that when standing, a person can burn up to 88 calories per hour. This is slightly higher than the calories burned per hour when sitting down, which is 80 calories per hour.
But standing desks are expensive. Instead of buying, you can improvise. Place your laptop or monitor on a sturdy stack of books. Then use another stack or an ironing board to raise your keyboard and mouse.
Being healthy and staying healthy is important. And people need to make more effort into keeping their body in good shape by avoiding sedentary behavior, such as prolonged sitting.
