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Attention desk jockeys, and Olympians of the office chair; if you’re like more than 75 percent of Americans you have a job that leaves you sedentary for more than half of your waking hours. And to make matters worse there’s an issue on a national level in which workplaces are adding more to the problem where they should be helping to solve it. What does sitting for long periods of time do to the body you ask? After a few minutes of sitting the following occurs. Reduction in blood flow to the brain, decrease in enzymes that metabolize fat, muscle degeneration, shortening of the hamstrings leading to lower back pain, neck pain, organ damage, etc. The list is endless but you can combat the effects of a sedentary work life with some of the following tips and tricks.Tips on what you can do.
  • Take advantage of any company/corporate wellness programs or clubs that are in place, or recommend that HR get something started.
  • Stand while talking on the phone.
  • Try a standing desk—or improvise with a high table or counter.
  • Walk laps with your colleagues rather than gathering in a conference room for meetings.
  • Every 30 minutes stand up and sit down 10 times. It’ll increase blood flow and keep your legs and back from getting stiff. It’s also a great way to get some exercise! Over the course of eight hours you would complete 160 chair squats!
Prevent tightness with these seated range of motion exercises.
  • Seated Glute Stretch
    • Preparation: Sit on a chair or bench with your ankles positioned below your knees. Cross your lower leg over thigh of opposite leg.
    • Execution: Lean down, lowering your torso toward thighs. Hold stretch. Repeat with opposite leg. Hold for 45 seconds on each side twice.

Seated glute stretch exercise

  • Hamstring Stretch
    • Preparation: While sitting on the edge of a chair, straighten one leg in front of your body with your heel on the floor.
    • Execution: Then, sit up straight and try pushing the navel toward the thigh without leaning the trunk of your body forward. Hold for 45 seconds on each side twice.

Hamstring stretch exercise

  • Neck Rolls
    • Preparation: Sit up in a straight, comfortable position with your hands in your lap and your feet placed shoulder width apart and firmly on the floor.
    • Execution: Take a deep breath and as you exhale, let your head drop forward. Inhale as you roll your head up to one side so that your ear touches (or nearly touches) your shoulder. Keep your shoulders relaxed and take several deep breaths in this position. Exhale as you roll your head back to center, and inhale as you roll it up and over the opposite shoulder. Repeat 5 to 10 times.

Neck rolls exercise

  • Shoulder Rolls
    • Preparation: Sit up in a straight, comfortable position with your head forward and your feet placed shoulder width apart and firmly on the floor.
    • Execution: As you inhale, raise your shoulders and shoulder blades to your ears. On the exhale, pull your shoulder blades down and together. Repeat 5 to 10 times.

Shoulder rolls exercise

Nutritional Advice 1-2-3:
  1. Stay well hydrated, drink 40-64oz of water every day.
  2. Eat a well-balanced breakfast, a light lunch and a light dinner. Breakfast should be the largest meal of the day.
  3. Avoid carbohydrate dense foods when not active. That means staying away from the massive bowl of candy in the kitchen.
Even just employing a few of the tips and tricks above can have a profound impact on your health, as well as productivity.