It’s a scientific fact that leading a sedentary lifestyle can be harmful to one’s health.

The job category of “knowledge worker” – people who handle information as their job – can be considered sedentary, where employees remain seated and desk-bound for 8 or more hours each day. This does not include their commute time to the job … which could be an hour or more each way. Your job (and the time it takes to get there) just may be harming you!

What are the harmful effects of inactivity?

According to an article on the Australian government health department web site, some hazards associated with sitting all day include:

1. Weakened legs and gluteals, which could lead to falls, and strains when exercising
2. Weight gain
3. Hips and back – hip flexor muscles shortened, leading to problems in hip joints; sitting for extended periods of time can cause problems in your back, especially if you have poor posture
4. Anxiety and depression
5. Cancer, heart disease, diabetes
6. Varicose veins, Deep vein thrombosis
7. Stiff neck and shoulders

In the United States, it’s estimated that 86 percent of workers have desk jobs. This sitting epidemic could be a national health crisis! So, what can be done about this?

The current official U.S.-government issued Physical Activity Guidelines, in place since 2008, says that adults (classified as ages 18-64) who are physically active are less likely to develop chronic diseases than adults who aren’t active – regardless of gender or ethnicity. The Office of Disease Prevention and Health Promotion reports that the worst thing to do is to avoid activity – any physical activity is better than none, and has health benefits.

Aerobic activity is best for substantial health benefits. Each week, strive for at least 150 minutes (2 hours, 30 minutes) of moderate-intensity aerobic physical activity (brisk walking, ballroom dancing, doubles tennis, water aerobics); or, 75 minutes (1 hour, 15 minutes) of vigorous-intensity aerobic physical activity (jogging, singles tennis, jumping rope, aerobic dancing or swimming laps); or a combination of these activities. Doing more than these recommended amounts each week leads to even greater health benefits.

At least twice a week, muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups should be completed. This is defined as lifting weights or using resistance bands. Why is strength training recommended? It protects bone health and muscle mass, makes you stronger and fitter, keeps weight off for good, burns more calories, and helps with balance, coordination and posture — to name a few of the benefits.

New government guidelines are expected to be published by the end of 2018.

Of course, these activities will happen either before or after work; however, it is still possible to incorporate physical activity into even the most sedentary of desk jobs.

Tips to Keep Your Office in Shape:
* Take the stairs instead of the elevator

* Walk over and talk to co-workers, rather than sending an email

* Exercise on your lunch break

* Organize “walking meetings”

* Use a wireless headset and walk around the office while on calls

* Park your car in a far away spot to get extra steps to the building; or, ride your bike or walk to work.





Enjoy this quick Sennheiser video about how to get your office in shape (we particularly like the chair lifts!)

Get moving on your job today – even if you are one of the approximately 86 percent of the U.S. workers who sit all day – be creative and find ways to incorporate movement in your daily routine.

Sources:
Victoria State Government Better Health Channel: The dangers of sitting: why sitting is the new smoking
ODPHP: Guidelines for Adult Activity
U.S. News and World Report: Are you suffering from sitting disease?
Everyday Health: 7 Ways Strength Training Boosts Your Health and Fitness

At the beginning of each year, resolutions are made, and then later broken – most commonly, those resolutions are exercise and diet plans. We make resolutions to exercise for the right reasons, but with the wrong goal in mind. Yes, exercise helps to control your weight, which is important. However, we are shortchanging ourselves if we think that’s the ONLY reason to incorporate exercise into our daily routines.

This blog post published by the Mayo Clinic lists multiple reasons why exercise is important. There are other incredible benefits to moving your body that we may discount, but that are equally important in order to have a healthy, well-balanced life. In addition to controlling weight, exercise also combats health conditions and diseases; gives you more energy; improves your mood; promotes better sleep, and more!

A general recommendation is to exercise 30 minutes each day (this amounts to only 2% of your day!). People with specific weight loss or fitness goals will most likely need to exercise more.

Some tips to turn exercise into a daily routine:

1. Find the right activity or program. This is probably the most important tip! If you don’t like what you’re doing, you probably won’t do it again! Costs can vary from the cost of a pair of good pair of shoes for walking and running, to purchasing a home weight system, or signing up for a monthly membership at a fitness center. You may be fortunate enough to work at an organization that offers gym memberships, or has an on-site gym. Take advantage of these benefits.


2. Consistency is key – however, if you miss a day (or a week, or even a month) – don’t use that as the excuse to stop exercising altogether. Start where you’re at and enjoy the journey. Just don’t give up! You will have sore muscles, and at first, you may be more tired than you were before you started exercising. Sticking with exercise will pay big rewards in overall health and happiness.


3. Have fun! If you’re not enjoying what you’re doing, what’s the point? There are plenty of things in life that we are duty-bound to complete; make exercise the time that you look forward to because you know how much fun you will have! Need some time with friends? Make a date to walk, go to the gym, or take a Jazzercise class together. It could very well be the best part of your day!


4. Every once in a while, mix things up! Once you find the right exercise program or activity, it’s still a good idea to change things up every once in a while. Keeping things fresh keeps your mind engaged and your overall satisfaction with exercise. Some ideas: Try out a yoga class; sign up for a local 5K; gather your friends and create a volleyball team to compete at the local rec center. There are plenty of opportunities to exercise, once you start looking for them!

Office workers are seated for 8 hours a day and at risk for heart disease, weight gain, diabetes, depression, and a whole slew of other health problems. Adding exercise to your daily routine can add life to your years, and years to your life!

Additional Source: http://www.mayoclinic.org/healthy-living/fitness/expert-answers/exercise/faq-20057916