Sedentary lifestyle does not always stem from bad habits or laziness. Note how much time we spend at work performing one constant activity. People whose work is dynamic, who often chance the place, position, activity etc. are lucky. In office work, on the other hand, we spend most of the time behind a desk, in front of the computer and for almost eight hours we don’t let out body relax. Lack of movement is a large burden for our organism. Leg numbness, ankle swelling, hip and spine pain are only some of the ailments that we may complain about after and during sedentary office work.
How to counteract this?
Use every opportunity to stand up and walk around, stretching in the meantime. Don’t wait until somebody offers you tea. Make it yourself and you will gain a few minutes of movement. When you need to talk to your coworkers, don’t call them, but walk to their room. While going to the toilet, use this time for yourself and stretch, move your hips, knees and shoulders. You will see that you will immediately feel better.
Even while sitting on the chair, you should take a minute break from time to time and perform a few discrete exercises:
- stretch your back – raise your hands above your head and stretch your spine, next move your hands forward rounding your back and then once again up above your head;
- stretch your chest – place your hands behind your back and thrust your breastbone a bit forward and up;
- stretch your neck – place your hands behind your head and lower your chin to your chest. You may move your head gently to both sides in this position.
- relax your neck – sitting up straight tilt your head gently to each shoulder. Delicate, calm movements.
- stretch back thigh – sitting on a chair, straighten up your legs (heels on the ground) and make slight bend. You may repeat this exercises while standing up.
- hip mobilization – cross your legs, upper leg knee open outside and with the interior side close to the nether part of the desktop. Push the desktop with your knee (underside), hold for a while and then relax and open it more outside. Repeat the exercise several times for each leg.
- ankle joint mobilization – sitting on a chair stand on your tiptoes and go back to the starting position. You may also rotate your foot.
Use additional equipment, for example sensor disc. It will come in handy both to sit on it and to lean back on it. In the first case it will force deep stomach muscles to work, as they will tighten in the fight for balance. In the second case, sensor disc may bring relief to our sore back. A footstool may also be helpful (a professional one or anything that may be put under your feet, such as a box or a pile of books). When our legs are a bit higher, the tension in hip joints is reduced and additionally we have better flow of intracellular liquids, thanks to which the swelling in calves or ankles is not that big.
Moreover it is worth remembering to supplement your day with additional activity, to make up for the lack of physical activity during work. It may be a walk, home activities, such as cleaning or playing with kids, a visit in a fitness club or jogging in a park. The balance should always be maintained.
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