Research shows that the average working adult spends 9-10 hours sitting every day and those in the telecommunications industry spend about 12 hours sitting every day. Sitting in a chair all day can have a negative impact on your body; fortunately, yoga is here to help!
By sitting for long hours you are likely to experience other health issues such as poor posture, obesity, heart disease, diabetes neck strain, hunched back, back pain and even brain damage.
Doing regular exercise may not completely protect you or counter the negative effects caused by prolonged sitting. But the good news is other studies show that yoga can improve your health and counter the negative effects caused by endless sitting. It can reduce glucose levels, increase memory and overall brain function, as well as improve cardiovascular health.
If you find yourself spending eight hours a day sat at a computer desk, you can’t be surprised if you start to gain weight or feel unhealthy. With 32% of people attributing a poor working environment as a reason for changing jobs, you must take ownership of your own work day and make the most of your surroundings.
In fact, a new study has shown that the risk of heart diseases increases by 0.2% for every additional hour spent a day sitting down after five hours — this includes at work, at home, and travelling. With the risk of long-term health issues attached to desk jobs, you have to be sure to stay active while at work, even when you’re still sitting at your desk.
Follow this office workout and you should be feeling better:
Eagle Claws:
This might come across as a weird exercise, because you’re not moving much. However, it is very effective, AND a way to exercise without attracting too much attention.
Begin by planting your feet flat on the floor, shoulder-length apart, and digging your toes into the ground like a bird. Without moving your feet, try to pull them together so as to create tension in your calves; continue this tension up your legs by engaging each muscle, including your glutes. If done correctly, you should already feel the burn in the bottom half of your body.
Now you have nailed the eagle claws, you can perform any upper body exercise you like while still engaging your bottom half. Working upper- and lower-body muscles at the same time will help you raise your heart rate and enter your cardio zone, which allows you to burn fat.
Have a Ball!
Extend your arms far out in front of you, creating tension in your arm, shoulder, and back muscles. Spread your fingers wide, feel them stretching, and maintain that tension as if you were holding a ball out in front of you. Keep your back straight and your eyes level, rolling your shoulders back to stretch out your spine.
You can also up the ante by switching your office chair for an exercise ball.
Unlike a chair, a sitting ball promotes dynamic sitting. Instead of freezing in a static posture, your body is continually adjusting. This may sound like a bad thing for your concentration, but moving a little has shown to actually improve your focus.
Sitting on an office chair can cause tension to grow in your body, lock your joints and restrict your blood flow. You can also start sagging through your lower back. A ball keeps your back straight with a slight lumbar curve, and won’t cut off your legs. It will also help strengthen your core.
