Fitness tip #1. How to relax your muscles after working hard at work

Stand and stretch hourly to overcome sitting disease

Overcome the pain of sitting disease by standing and stretching more at work

Today, our bodies are breaking down from obesity, high blood pressure, diabetes, cancer, depression, and the … everyday malaise that come from what scientists have named sitting disease.

James Levine, MD, PhD

Reduce your time spent sitting.

We were built to move, to walk, to lift and carry, and to squat throughout the day. Yet most desk jobs require prolonged sitting coupled with being hunched over staring at a computer. Additionally, many of us are seated during long commutes. This leads to sitting an amazing average of thirteen hours a day, not to mention back, neck, and hamstring pain. According to Dr. James A. Levine, long periods of sitting reduce our circulation and metabolic processes; this is referred to as “sitting disease,” which can lead to twenty-four chronic diseases, including diabetes and obesity. Unfortunately, even with robust bouts of physical activity, extensive sitting seriously compromises our health. [1]

Levine recommends sitting for a total of no more than three hours a day (ideally less), primarily by standing and walking more often, in addition to regular physical activity.[2] For those who have to sit and work on a computer, he suggests actively moving for ten minutes in every hour. While some recommend standing desks, long-term standing causes problems for many people as well, so be sure to find out what works best for you.[3] No matter what the standing and stretching hourly, as illustrated above make a huge difference.

Useful Links (Work Cited)

[1] “‘Sitting disease’ by the numbers,” Ergotron, 2015, retrieved on June 3, 2016, from http://www.juststand.org/tabid/674/language/en-US/default.aspx;

[2] J. A. Levine, “Get Up! Why Your Chair Is Killing You and What You Can Do about It” (video), interview of Dr. James Levine by Dr. Mercola, 2014, retrieved on June 3, 2016, from http://articles.mercola.com/sites/articles/archive/2014/09/28/dangers-prolonged-sitting.aspx.

[3] Canadian Centre for Occupational Health and Safety, “Working in a Standing Position—Basic Information,” Retrieved on June 3, 2016, from http://www.ccohs.ca/oshanswers/ergonomics/standing/standing_basic.html.

More resources to enhance wellness activities in the workplace: Centers for Disease Control and Prevention, “Worksite Wellness Resources, http://www.cdc.gov/sustainability/worksitewellness/

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