Did you know sitting too long can kill you?

There are many hazards associated with physically demanding jobs, and these hazards are well known. But did you know that there is also a risk of sitting too long or maintaining a static position for too long a period? According to a study by the American Society of Safety Professionals, sitting for long periods of time can increase the risk of heart disease, diabetes, and cancer. In fact, the study found that people who sit for more than six hours a day have a 90% higher risk of death from these diseases than those who sit for less than three hours a day.

It’s not just the prolonged sitting itself that’s dangerous, but the lack of movement that comes with it. When we sit, our muscles are essentially “turned off,” which can lead to a host of problems, including muscle weakness, poor circulation, and even changes in our posture. Prolonged sitting also puts a lot of stress on our backs, necks, and shoulders, which can lead to musculoskeletal disorders like back pain, herniated discs, and rotator cuff injuries. These types of injuries not only cause a lot of pain and discomfort, but they can also keep us from working and enjoying our lives.

So, what can we do to combat the risks associated with prolonged sitting? The good news is that there are plenty of ways to stay active and healthy, even if you have a desk job. For starters, try to stand up and move around every hour or so. This can be as simple as going for a walk around the office or doing some stretching exercises. Another great way to stay active is to invest in a standing or treadmill desk. These types of desks allow you to work while standing, which can help to reduce the amount of time you spend sitting. Additionally, many companies are now offering “sit-stand” workstations, which allow you to adjust the height of your desk so that you can work while standing or sitting. It’s also important to maintain good posture while sitting. This means sitting with your back straight, your shoulders back, and your feet flat on the floor. And lastly, make sure to take regular breaks throughout the day to stretch and move around.

What follows below is a practical list of 10 tips to help reduce the risk of sitting too long or maintaining static positions for too long of a period of time. Feel free to copy and print the following text and place it next to you as a reminder for yourself:

  1. Stand up and move around every hour or so. Sitting for long periods of time can be detrimental to your health, so it’s important to take regular breaks to stand up and move around. This can help to improve circulation and reduce the risk of muscle stiffness and weakness. Additionally, taking a short walk around the office or doing some stretching exercises can help to relieve tension in your muscles and joints.
  2. Take a walk around the office or do some stretching exercises during your breaks. Taking regular breaks to move around and stretch can help to reduce the risks associated with prolonged sitting. Going for a walk during your lunch break or stretching during your work breaks can help to improve your flexibility and circulation, and may also help to reduce stress.
  3. Invest in a standing or treadmill desk. A standing or treadmill desk allows you to work while standing, which can help to reduce the amount of time you spend sitting. This can be an effective way to reduce your risk of developing health problems related to prolonged sitting.
  4. Use a sit-stand workstation that allows you to adjust the height of your desk. A sit-stand workstation allows you to adjust the height of your desk, so you can work while standing or sitting. This can be an effective way to reduce your risk of developing health problems related to prolonged sitting.
  5. Maintain good posture while sitting with your back straight, shoulders back, and feet flat on the floor. Maintaining good posture while sitting can help to reduce the risk of developing musculoskeletal problems, such as back pain and herniated discs. By sitting with your back straight, shoulders back, and feet flat on the floor, you can help to ensure that your spine is in a neutral position, which can reduce the stress on your back and neck.
  6. Take regular breaks throughout the day to stretch and move around. In addition to taking regular breaks to stand up and move around, it’s also important to take breaks throughout the day to stretch and move around. This can help to improve your flexibility and circulation, and may also help to reduce stress.
  7. Use an exercise ball as a chair to engage your core muscles. Using an exercise ball as a chair can help to engage your core muscles and improve your posture. This can be an effective way to reduce your risk of developing musculoskeletal problems, such as back pain and herniated discs.
  8. Set reminders on your phone or computer to remind you to stand up and stretch. Setting reminders on your phone or computer can help to remind you to stand up and stretch. This can be an effective way to ensure that you take regular breaks to move around and stretch.
  9. Place your computer monitor at eye level to avoid neck and shoulder strain. Placing your computer monitor at eye level can help to reduce the risk of developing neck and shoulder strain. This can be an effective way to reduce your risk of developing musculoskeletal problems, such as back pain and herniated discs.
  10. Incorporate regular physical activity into your daily routine, such as going to the gym or taking a walk during lunchtime. Incorporating regular physical activity into your daily routine can help to reduce your risk of developing health problems related to prolonged sitting. Going to the gym or taking a walk during lunchtime can help to improve your overall health and fitness, and may also help to reduce stress.

In conclusion, sitting for prolonged periods of time can be deadly, but there are plenty of ways to combat the risks associated with it. By standing up and moving around regularly, investing in a standing or treadmill desk, maintaining good posture, and taking regular breaks, we can all work to protect ourselves from the dangers of prolonged sitting.