All too often our 206 bones and over 600 muscles in our body are spent sitting on our bums at work, but getting our butts moving could be one of the most important steps people can make to start getting healthy.
Most of us (80 percent) are already failing to get the recommended 2.5 hours of moderate-intensity aerobic exercise each week or one hour and 15 minutes of vigorous-intensity activity according to the CDC. Obviously this is something we should all aim for, but sometimes it just takes a small commitment to put ourselves on the right path towards healthier living.
Did you know?
- 80 percent of jobs are sedentary or require only light activity, which means we spend a lot of time sitting like a statue in front of a computer, using just our hands and eyes, for hours and hours.
- Sedentary lifestyle causes more deaths than smoking. While office jobs may help you earn a better salary, you better start saving, as that same salary will be used in restoring health in old life if we don’t take care of ourselves.
- Long hours at the office not only damages our body’s musculoskeletal system, but also affects our vision tremendously. Thanks to the modern LCDs and other technologies for monitors, the hazards have been reduced, but still exists and are now being proven to cause Meibomian Gland Dysfunction, the leading cause dry eye disease.
The good news is that many of these hazards can be avoided or, in fact, reverted by very small things. So, what if we challenge ourselves that while we are working or doing anything requiring screen time, whether it’s TV, laptop, Kindle, tablet, etc., we will give our body 5 minutes of activity every hour. Just remember the sense of reward and how everything gradually becomes easier and easier, until it becomes part of our daily routine!
Some other small suggestions:
- Move and change your joints position every 5-10 minutes. It’s important to understand that small damages, if left unchecked, lead to larger issues. E.g., sitting on floor for more than 20 minutes with flexed knees, in same posture, can lead to permanent damage to knee joint cartilage. So, make little movements every now and then (put your hands in the air, maybe wave them around a little like you just don’t care, change posture, squeeze your hands, stand up, stretch…anything to get things moving).
- While working on computer screen or watching TV for too long, have some mercy on your precious eyeballs and close your lids for at least 1 minute, letting them relax and recover from all the trauma that they’ve been through!
- The calf muscles are called the second heart of the body. However while sitting for hours, your circulation isn’t as fluid meaning it can pool, leading to a long list of possible issues, local and systemic. Walk away from the chair and walk around for 4 – 5 minutes every hour. It is not only good for clearing your mind and mobilizing your joints, but also help maintain homeostasis in the body. If you can’t find time to get up, do some calve raises at your desk.
We have big plans with Excy and getting you moving at work, home, or even on the sidelines of your kid’s soccer game. But, there are so many ways to get your body in motion and a five minutes of activity every hour isn’t much once you give it a try. WebMD also has a great list that is worth checking out 8 ways to get out of your seat. If you’re health matters to you and you are both capable and willing, it’s time to get moving!