If you belong to that group of people who are "trapped" in the office for eight hours a day, do not despair. Experts say there are ways to stay healthy despite sitting for long periods of time.
These changes don't require major adjustments and should be introduced a little at a time each day.
1. Flexible table
A study conducted in 54 countries of the world showed that the time people spend sitting is the cause of 3.8 percent of deaths out of the total number of deaths. Additional research has found that there are no exercises that can reverse the damage caused by too much sitting. Sitting just 30 minutes less per day than usual can have a significant impact on improving your health.
You can achieve this by using a flexible desk that you can buy online and that allows you to work in a standing position. Those who have tried it say they have more energy.
2. Customize your monitor
If you sit too close to the monitor, it can cause eye problems, and if the height is not adjusted, it will lead to headaches, fatigue, dizziness and neck pain. The monitor should be in front of you, an arm's length away. The screen should be placed slightly lower than the position of the head so that you can look at it from a slight height.
3. Find the right chair
A chair can change a lot because you need to feel comfortable in it, but it also needs to support your spine and muscles. Sitting alone 'kills' the metabolism, and improper sitting makes the situation worse. Experts advise getting a ball-shaped chair because it can stimulate your muscles, improve your balance and force you to sit properly.
4. Exercise at your desk
And you can exercise while sitting. You can run in place, move your legs or exercise your arm muscles. Watch the exercises in the video.
5. Get a pedometer
Several studies have shown that people who wear pedometers and set daily goals are generally more active, which contributes to their better overall health. According to the results of 26 studies, people who wear a pedometer take 2.000 more steps each day.
6. Pay attention to posture
The position of the body while sitting has more impact on health than you think. Improper sitting can lead to muscle relaxation, curvature of the spine, and narrowing of blood vessels. It also induces feelings of depression and lowers energy levels. Your feet should be flat on the floor and your thighs should be level with the floor. Do not cross your legs and keep your ankles in front of your knees. Avoid arching your back, but don't make an excessive arch while sitting either. Stretch your head up a little and pull your chin in a little. It is also important that your shoulders are relaxed and that you do not push them back.
Bonus video:
