How To Reduce Negative Effects Of Sitting On Health | Is Sitting Harmful To Health | Pharmacist



How to Avoid the Dangers of Sitting

Three Methods:

Sitting is something most of us do way too much of. It’s not hard to understand why: sitting is relaxing, easy, and a prominent part of most people’s day-to-day work experience. However, sitting for prolonged periods of time can have serious negative consequences for your health. Fortunately, by breaking up your sitting time and making several small changes to your daily routine, you can avoid these negative consequences and keep your sitting healthy and safe.

Steps

Taking Breaks from Sitting

  1. Take standing breaks every hour.The best and most basic way to avoid sitting for too long is to stop sitting every once in a while. Stand up from your chair and talk a brief walk once every hour to break up a prolonged sitting session.
    • It’s sometimes recommended that you take a break from sitting every 30 minutes. Although this will definitely help you avoid harmful impacts to your health, it may also stifle your productivity.
    • If you have a smartphone, set a reminder to go off every hour to help remind you to take a break.
    • Even if you don’t walk around, you should at least briefly stretch your arms and legs before sitting back down from your break.
  2. Do yoga stretches in the morning.Instead of immediately sitting down to breakfast, coffee, and TV, start your day off with some yoga stretches. This will set the tone of your day from the beginning as active and healthy instead of sedentary and will encourage you to keep it up all day.
    • Stretching in the mornings will also help loosen up your muscles and keep you limber, making it easier to stick to a routine of getting up and walking around every hour.
    • If you can’t find time in the morning to do yoga, doing stretches in the evenings can also have some positive impact.
  3. Stand while talking on the phone or watching television.Whenever you’re doing something that doesn’t require you to be sitting, take that opportunity to stand up and walk around a little. Standing while on the phone or watching TV will prevent you from casually falling into a prolonged sitting session.
    • For an even better impact on your health, pace while talking on the phone instead of just standing.
    • If the idea of standing to watch TV sounds boring, you can also do some stretches, a light workout, or other mobility work while you’re watching. This will have the added benefit of protecting your muscles and joints from common strains or injuries.
  4. Refill your drink every hour.If you’re drinking something like water or tea, get up to go refill your glass every hour to interrupt your sitting at home and get you moving. This will also help keep you hydrated and incorporate more movement into your domestic living.
    • Note that if you’re drinking soda, juice, or other unhealthy beverages, refilling your glass every hour will probably do more harm than good in the long run. Only follow this step if what you’re drinking is healthy.
    • You can also do this if you’re drinking water or coffee at work!
  5. Take walks at the end of the day.Make taking an evening stroll part of your everyday routine. This will discourage you from sitting all the way through to bedtime and will also allow you to reap the health benefits of walking more every day.
    • Aim for a 30-minute walk for maximum health benefit. If you can’t devote this much time to your evening stroll, try to walk at least for at least 5 minutes.
    • If you have a family or a dog, take them with you! You’ll be more motivated to walk if you’re not alone and the rest of your family will get the same health benefits as you!

Finding Alternatives to Sitting

  1. Use a standing desk to completely avoid the dangers of sitting.If your job takes place at a desk, you can probably perform it just as easily standing up as you can sitting down. Consider using a standing desk to avoid sitting throughout your whole work day.
    • You don’t have to stand for the entire day if you’re just starting out with a standing desk. Start by only standing for 1-2 hours at a time and gradually increase your standing time.
    • Although standing desks are a great way to avoid sitting too much, standing all day doesn’t give you any positive health benefits. For that, it’s necessary to walk around once every hour or incorporate some kind of movement into your day.
  2. Replace sit-down meetings with walking meetings.If meetings around a conference table are a normal part of your work experience, consider replacing them with walking discussions between participants. This will not only prevent excessive sitting, but will also allow everybody involved to include a little bit of exercise in their day.
    • For added convenience, schedule walking meetings to take place right after lunch. This will ensure everyone involved has the necessary energy and they’ll also probably want to walk off their meal!
    • If you can’t devote long stretches of time to walking meetings, incorporate at least 5 minutes of walking time into a meeting in order to get some benefit and avoid excessive sitting.
  3. Avoid commuting in a car.To best avoid harmful sitting, you should minimize it on the way to work as well as actually at work. Walk or bike to work, if possible. If you can’t avoid driving to work, park far away from your destination and take a long walk from your car to your desk.
    • If you live in a city with good public transit, consider taking the subway to work and simply standing in the train car instead of sitting.
    • Take a break halfway through your drive to stop the car and walk around for a few minutes if your commute to work takes longer than 1 hour.
  4. Devote more time to cooking and cleaning your home.When you get home, instead of lounging around, take some time to sweep, mop, or otherwise clean part of your home. To spend more time standing and moving, as well as save money, prepare a homemade meal instead of ordering delivery.
    • Cleaning your home at least once will also help put you in an overall state of mind to keep it clean, thus encouraging you to spend more time cleaning and less time sitting.
    • When you’re cooking, stay standing or moving during down time instead of sitting down. If you’re waiting for water to boil, for example, spend that time washing dirty dishes instead of sitting back down.

Sitting Properly

  1. Sit with good posture to avoid back pain and strain injuries.When you work at a computer, it’s easy to develop a hunched over posture that hurts your back and leaves your wrists in an awkward position. Ensure you’re always sitting with good posture to avoid injuring your back or wrists.
    • Sit with your back straight up and avoid arching yourself forward. Keep your head upright.
    • Keep your feet flat on the floor and your knees slightly below your hips when you’re sitting down.
  2. Use a chair that will adjust to your needs.What kind of chair you sit in plays a huge role in determining how harmful your next sitting session will be. Be sure to sit on a chair that you can adjust as needed to ensure you’re sitting properly.
    • For example, you’ll want to adjust your chair height so that your wrists and forearms are parallel to the floor when working at a desk.
    • Make sure that your lower back is properly supported and comfortable when sitting in your chair to avoid developing a lower back injury.
  3. Adjust your car seat to be at a proper distance from the steering wheel.It’s all too easy to slouch into an improper sitting position when you’re driving, especially during long commutes. Use back support and proper seat positioning to ensure you’re sitting properly when driving.
    • Placing a lumbar roll at the curve of your back is a good way to ensure you have back support when driving.
    • Keep your knees level with your hips or higher when driving.
    • Move your seat close enough to the steering wheel so that your knees are able to bend and you’re still able to reach the pedals.

Community Q&A

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  • There are lots of ways to cut down on the amount of sitting you do every day. Look for opportunities to walk or bike places instead of driving and consider delivering messages in person rather than through email.

Warnings

  • Sitting for long periods of time without interruption can be seriously harmful; some studies equate the harmful effects of prolonged sitting with those caused by smoking and obesity. Avoid sitting for longer than an hour at any one time.





Video: How to Sit for Prolapse and DR {Sitting Posture Tutorial}

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Date: 11.12.2018, 15:53 / Views: 94482