Alison Crane, Garland County Extension Service
True or false:
Most adults spend more than half their waking hours being sedentary.
Those who work in offices spend 65 to 75% of the workday sitting.
Physical inactivity is the fourth leading cause of death worldwide.
Today, fewer than 20% of jobs are physically active.
If you answered true for each of these statements, you are correct.
Prolonged sitting is defined as sitting for eight or more hours each day. Too much sitting can be harmful for anyone, even those who exercise regularly. Those who are sedentary and do not exercise or exercise infrequently are at increased risk for chronic disease, obesity and premature death. Research suggests that taking breaks throughout the day to reduce prolonged sitting time is important for good health.
If you are like me and trying to balance work, family and everything else, you probably find it hard to make time for regular exercise. Or maybe you have plenty of time but have an injury or physical ailment keeping you from moving around. Research suggests that taking breaks throughout the day to reduce prolonged sitting time is important for good health.
Short bouts of activity during the workday can counteract the health risks associated with inactivity. Experts recommend those with sedentary jobs break up segments of seated work with standing work and short but frequent light-intensity activity. Office workers or those confined to a chair for long periods of time commonly suffer from muscle tension in the neck, shoulders and back. Poor posture while sitting can play a role. Prolonged sitting can also lead to tight leg muscles and stiff joints.
"Deskercise," or exercises you can do sitting at a desk, offers options for physical activity not only for those at work. Anyone with any level of fitness can do them and the nice thing is all you need is a chair. The benefits of exercise are cumulative so any amount is good for health and well-being, plus deskercise may boost productivity at work. Of course, it is important to check with your health care provider before starting any exercise program.
Try these tips by the University of Arkansas Cooperative Extension Service for exercising in a chair:
1. Choose a chair that allows you to keep your knees at 90 degrees when seated.
2. If in a wheelchair, securely apply the brakes or otherwise immobilize the chair.
3. Try to sit up straight and tall while exercising; maintain good posture.
4. Add resistance to strengthening exercises by incorporating hand weights or resistance bands.
5. Bend forward from the hips, not the waist, keeping your back straight while stretching.
6. Always warm up your muscles before you stretch.
Start adding movement into your day with our handout: Deskercise – Sit, Stretch, Strengthen. If you or your group/office would like more information on Deskercises you can do to promote good health in the workplace, contact the Garland County Extension Office for more information. Call 501-623-6841, visit us at 210 Woodbine St, Hot Springs, AR or https://uaex.uada.edu/counties/garland