Recently, I was speaking with a patient about the lower back pain they experience while sitting at their job. We were problem solving on ways to help them obtain more movement throughout the workday to minimize the pain. After reviewing her daily activities I realized how extensively this problem affects the majority of people currently in the work force. It is not uncommon for an individual to sit at a computer on-the- job for 6-8 hour per day. Additionally there is commuting time, sitting for meals and many that come home and plop on the couch for TV or gaming after dinner.
Prolonged sitting is not only detrimental to your posture and musculoskeletal system but also has a negative impact on the cardiovascular, inflammatory and metabolic systems in the body. Additionally, sitting all day also leads to obesity as so few calories are burned throughout the day. Here are some tips to avoid these health related issues and improve your productivity and wellness while at work.
Walk to or from work or take a walk on your lunch hour
Get up and stretch or take a short walk around your office for one minute each hour
Take the stairs instead of the elevator
Stand up and work whenever possible, sitting/standing desk are available
Engage in daily exercise focusing on cardiovascular fitness, strength and flexibility. Try a group class or train with a friend to keep up your commitment.
Drink plenty of water. Not only will that help detoxify your body and improve hydration but it will also create the need for bathroom breaks throughout the day!
Group exercise classes are offered here at Northwest Wellness in Federal Way. We are also available to design a specific exercise program tailored to your individual needs.