5 tips to beat a sedentary lifestyle

There are those who say that spending all day sitting in the office is as dangerous as smoking constantly.

The opinions expressed by employees are personal.

Some people believe that office workers risk their lives by sitting all day at the computer and, according to a study by the Annals of Internal Medicine, they may be right.

5 tips to beat a sedentary lifestyle
5 tips to beat a sedentary lifestyle

Those who sit for long hours in front of the desk showed a 90 percent greater risk of developing diabetes, have 18 percent more chances of getting cancer and, if that were not enough, 24 percent more certain of dying of causes natural.

This news is especially worrying for those who exercise on a regular basis because even doing 30 minutes of physical activity a day, says the study, the harmful effects of sedentary life are not undone.

If you spend a lot of time sitting every day you run the risk of obesity, high blood pressure, diabetes, cancer, depression and a number of other health problems.

To this we must add that, according to various sources, the number of sedentary jobs has increased 83 percent since 1950 and that the Ergotron JustStand survey ensures that more than 86 percent of workers reported spending all day sitting in his desk. Even the BBC said sedentary jobs are a global health problem. No wonder there are those who say that “sitting is as bad as smoking.”

There are organizations worldwide, such as the American Medical Association, that are asking companies to find ways for their employees not to spend so much time.

With these undeniable health risks in mind, it is important that all companies – not just large corporations – include “wellness programs” in their human resources strategies in order to have a healthier workplace.

There are several ways to incorporate movement in the days that do not cost money and do not interrupt the workflow.

1. Create a standing workstation. You can set a special table that fits employees who want to work while standing.

2. Stand while you speak. Stand up when you answer the phone or when a colleague approaches your desk. You can stand for meetings that do not require a computer or that are not very long. The benefits are clear: after a year of standing a couple of hours each day, 30 thousand extra calories will have been eliminated. That amounts to running about 10 marathons.

3. Get up and stretch. It is not healthy to maintain the same posture for more than 30 minutes. When you feel that you are getting sleepy or that your muscles become numb (a sign that your metabolism is being encouraged), it is time to stand up. Get up every two hours to the bathroom, pour yourself coffee or fill your water bottle.

4. Change your posture. Invest in ergonomic keyboards and chairs. Change the composition of your desk as your body position improves.

5. Make a pact. It is easier to make a strong change in personal habits when done in community. Agree with your classmates to take a one-minute break to get up and exercise briefly.

These changes can have a positive effect on job performance, increasing it by up to 18 percent. Standing and sitting as your body requires increases blood flow, metabolism and caloric intake while improving concentration, energy and productivity.

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