More than half of the average
person’s waking hours are spent
sitting, whether it is while watching
TV, working at a computer, reading a
book, commuting or doing countless
other activities for which one is
seated.
Prolonged sitting is not going to do
any good for your health. It affects
super-fit people as well as couch
potatoes pretty much alike.
It contributes to muscle fatgue, weak
bones, osteoporosis, obesity, foggy
brain, strained neck, and sore
shoulders and back.
It can also lead to metabolic
syndrome, which represents a cluster
of conditions like high blood pressure,
high blood sugar, excess body fat
around the waist and unhealthy
cholesterol levels.
When you spend most of your time
sitting, your body burns less fat and
your blood circulates poorly. Slow
blood circulation in the legs can cause
various problems, such as edema,
swollen ankles, varicose veins and
deep vein thrombosis.
Plus, if you sit for hours looking at a
computer, laptop, mobile device or TV
screen, your eyes can become
strained.
According to a 2014 study published in
the Journal of the National Cancer
Institute, inactivity like sitting at a
desk for long periods of time has been
linked not only to diabetes, obesity
and cardiovascular disease but also to
increased risk of certain cancers .
Another 2015 study published in the
Annals of Internal Medicine reports
that prolonged sedentary time is
independently associated with
deleterious health outcomes
regardless of physical activity.
Although it is hard to completely
reverse the damage caused by
prolonged sitting, you can take steps
to prevent further damage and
improve your health.
Here are some ways to help undo the
damage of sitting all day.
1. Take Time Out for
Yoga
If sitting for prolonged hours while
working has taken a toll on your
health, join a yoga class without
thinking twice.
Many yoga postures target areas of
tension and provide relief from many
desk-job ailments. As an added bonus,
yoga helps keep the stress of a high-
pressure job under control.
Two yoga poses, Cat Pose
(Marjaryasana) and Cow Pose
(Bitilasana), when practiced together
helps stretch the back torso and neck
and brings flexibility to the spine.
It also helps improve posture and
prevent back and neck pain when
practiced regularly.
1. Begin with your hands and knees
on the floor. Knees should be
under your hips and wrists under
your shoulders.
2. Keeping your back flat, inhale
deeply and drop your belly toward
the floor, slowly lift your head and
tailbone up toward the sky, without
putting any pressure on your neck,
for a perfect Cow Pose.
3. Next, exhale while coming back a
little and round your spine up
toward the ceiling, pulling your
belly button up toward your spine.
4. Tuck your chin in toward your
chest and relax your neck muscles
for a perfect Cat Pose.
5. Continue doing the Cow Pose to
Cat Pose sequence for at least 10
rounds.
6. Repeat once or twice daily.
To help understand the Cat-Cow Pose
better, watch this video.
Note: Pregnant women and those with
back problems should do not practice
these yoga poses.
Other effective yoga poses include
Bound Angle Pose (Baddha Konasana),
Standing Forward Fold (Uttanasana),
Fish Pose (Matsyasana), Mountain
Pose (Tadasana), Downward Facing
Dog (Adho Mukha Svanasana), Cobra
Pose (Bhujangasana) and Child’s Pose
(Balasana), to name a few.
2. Take Frequent
Walking Breaks
It is a well-known fact that prolonged
sitting is not good for cardiovascular
health. It causes blood to pool in the
legs and affect the endothelial function
of the arteries, or the ability of blood
vessels to expand from increased
blood flow.
An easy way to prevent damage to the
arteries from sitting all day is to take
frequent walking breaks.
A 2015 study published in Medicine &
Science in Sports & Exercise reports
that three hours of sitting resulted in a
significant impairment in shear rate
and superficial femoral artery and
flow-mediated dilation (FMD).
However, when light activity breaks
were introduced hourly during sitting,
there was significant decline in FMD.
Walking is a good exercise for those
suffering from cardiovascular and
metabolic diseases. For every one
hour of sitting, take a 10-minutes
walking break.
3. Sit on a Stability Ball
Sitting on a stability ball, also known
as a yoga or exercise ball, is
something that people of all ages
should try.
As this type of ball is not stable, your
body needs to work in order to
balance itself on it. This forces your
core muscles to work and your body
automatically tries to align itself into
the proper posture. This is an
important factor in counteracting
some of the ill effects of prolonged
sitting.
Plus, a stability ball causes you to
frequently change positions to
maintain balance. This helps reduce
back pain.
You can use this type of ball while
taking a tea break from your office
job, watching TV, meditating or
performing simple workouts.
When using a stability ball, sit up
straight and keep your feet flat on the
floor in front of you. This will provide
support and balance.
4. Stretch Your Body
You can do stretching exercises to
reverse the effects of sitting.
Stretching helps you manage the
aches and pains caused by prolonged
sitting. It also eases neck and
shoulder tension and strain.
Regular stretching can improve your
range of motion, increase circulation
and calm your mind.
The forward hang and the standing
side stretch are two of the best
options to try. These simple stretching
exercises can be easily done standing
anywhere, even in a cubicle.
To do the forward hang:
1. Stand straight, keeping your feet
hip-distance apart and knees
slightly bent.
2. Interlace your fingers behind your
back.
3. Take a deep breath and slowly
straighten your arms to expand
your chest.
4. Breathe out and bend at your
waist, keeping your arms stretched
out behind your back and toward
your head.
5. Stay in this position for a few
seconds, taking deep breaths.
6. Repeat the whole cycle for 5 to 10
minutes
To do the standing side stretch:
1. Stand straight, keeping your feet
together.
2. Clasp your hands together and
keep the fingers interlaced.
3. Take a deep breath and raise your
hands above your head.
4. Breathe out and bend your upper
body to the right.
5. Hold this position for 30 seconds.
6. Slowly return to the center and
bend to your left side.
7. Repeat the whole cycle for 5 to 10
minutes.
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