6 super easy tips to undo the harm from sitting all the time

For those of us who work in an office, it's easy to get busy and only realise halfway through the day that you haven't moved from your seat in four hours. Likewise, those lazy Sundays on the couch mean that we sometimes get as little exercise as occasionally walking to the fridge for a snack. But this sedentary lifestyle is doing serious harm to our health, including organ damage, muscle degeneration, spinal issues and slower brain function, according to the Washington Post.
There are a few strategies for mitigating these risks - including swapping your office chair for a swiss ball or a stand-up desk - but if these options are not available to you, then fortunately there are also some simple exercises which will combat the dangers of sitting for long periods of time.
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1) Find an excuse to stand up. WebMD explains that even exercising for an hour a day isn't enough to reverse the effects of the other twenty-three sedentary hours. While that exercise will have a host of the important health benefits, you should also try to be mobile at least once every half hour, just for a couple of minutes. Standing up works out a number of muscles in our body, so set yourself a little reminder to get up from your desk every thirty minutes to visit the water cooler, go to the printer, or have a chat to a colleague. If you're watching television, get up and move around during every commercial break.
2) Stretch out your shoulders. While you're up, try this "shoulder bridge" stretch recommended by Physical Living. You need to stand up straight and tall and clasp your hands together behind your back. Try to lock your elbows and push your shoulders down. Keep your head up, stand tall, and hold the stretch for at least a minute.
3) Change the way you sit. Dr Eric Goodman recommends sitting upright on the front edge of your chair because relying on the backrest tends to encourage a rounded back. He explains that when your head moves forward towards your screen, you shorten your hip flexors and that leads to a myriad of issues. Instead, try to keep your chest in front of your chin. This is not only good posture but it opens up your rib cage for optimum breathing.
See Dr Goodman's TED talk below for more information.
4) Stretch your neck. Forbes recommends touching your ear to your shoulder and holding it there. Try to relax your neck and do the motion gently - never force it. If you can't get your ear all the way to your shoulder that's okay - go as far as is comfortable, and over time you will find your flexibility increases.
5) Do the star reach. This exercise is the simplest, but as explained by Prevention it is one of the best in combatting the tightening of joints and muscles that we experience after sitting for a long time. Stand up straight with your feet slightly wider than your shoulders and reach your arms straight upwards. Stretch out your fingertips and reach upwards by standing on tiptoes. This one lengthens your body, increases blood flow and allows you to take in plenty of valuable oxygen.
6) Stretch your chest and back. These two exercises explained by Forbes are simple and quick, and you don't have to get into your active-wear to do them. To stretch out your chest, simply stand in a doorway and hold the door frame on each side. Slowly walk forward until you feel your chest stretching outwards. To stretch your back, stand up and put your hands on your hips, then lean slowly backwards. You'll feel your back gently extending. If you've been sitting for a long time this one may feel stiff - especially if you've been slouching - but it's essential. Remember that your spine is delicate, so if you have any back pain you should consult a medical practitioner such as a physiotherapist or a chiropractor.
Bonus tip: Take the stairs! This is one of the many habits that we often don't think about - perhaps we're running late, and taking the elevator is the obvious option. But simple lifestyle changes can make all the difference, and taking the stairs is good for cardiovascular health, muscle growth and flexibility, and it burns calories.
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Research has shown irrefutably that sitting for long periods of time has a significant impact on our well-being. Those with sedentary lifestyles have higher risks of major diseases and death - but these risks are so easily mitigated with a bit of effort and awareness. It's all about changing your habits, so set a regular alarm to remind you to get up, get active, and stretch. It only takes a few minutes and it'll have a positive effect on your physical well-being, your brain power, and your mood.
RemedyDaily.com does not give medical advice, diagnosis, or treatment.