Interestingly, the more we sit, the less inclined we are to get moving. For many, going to the gym is just not their thing. But even going to the gym 3-4 times a week isn't enough now - we need to increase our daily activity in other ways.
According to Andrew Wilson*, osteopath and international ergonomic specialist in his book "The Complete Guide to Good Posture at Work"; "Our modern sedentary lifestyle, and the increasing amount of sitting it requires, can have profound effects on our different body systems. These can have long-term health implications."
10 ways to move more in your day;
1. Wearable technology such as the Fitbit is an ideal way of monitoring your movement or steps during the day. Simply increasing the number of steps you take in a day can have real health benefits. Often we don't take into account the incremental movement that can really help over time.
2. Reduce emailing time and increase face-to-face communications. It may be convenient to send an email to your colleague sitting at the next desk; but it's better for your body to get up and go speak with them.
3. Go for a 10-20 minute walk each day during your lunch break. It's good to get fresh air in your lungs, as well as help revitalise and refresh you for the afternoon ahead. Moreover, it can be a great problem solving time to mull issues over.
4. If you feel fidgety, it's your body telling you time to get moving. Get up and go get a drink of water.
5. For brief meetings, why not get the team to take them standing up, or go for a walk and talk together?
6. Limit screen time in the evenings and go for a walk after dinner. It will help relax you, so you can sleep better.
7. Office games can be a great way to get everyone moving. We've got a ping pong table in the break-out room – our team love a quick game over lunch, and everyone joins in on the fun.
8. We all hate housework! But did you know it's an excellent way to get a workout without going to the gym? By doing physically active tasks, such as gardening, we do our bodies good without too much effort. Turn the music up and dance like no one's looking –the vacuuming will be finished before you know it.
9. If you don't like going to the gym, find a sport or leisure activity you can do after work or in the weekend. Go to http://www.newzealand.com/int/sports/. There's a huge range of activity suggestions that may interest you.
10. While at your workstation, make sure your posture is optimised with the correct set-up of equipment for you. It's ideal to hire an ergonomic specialist to assess and recommend how best you can achieve this for your team. It will help staff sit better, as well as work safely and more efficiently.
As Andrew Wilson* says, "We cannot stop people sitting; our twenty-first-century lifestyle demands it. We can, however, ensure that with good advice, good seating, good posture and good management, we can dramatically reduce the incidence and minimise the effects of this lifestyle revolution."
Further reading: One hour of exercise tackles 8 hours of sitting, and the effects of prolonged sitting.
*Andrew Wilson is the Clinical Director of Wilson Osteopathy, in Tauranga. He is a registered osteopath and ergonomist. Andrew has been in practice for 30 years and has a passion for helping people with difficult or chronic injuries.
Andrew has researched extensively, and puts his experience and research to good use. He has published 3 books, including a text book on effective injury management. He has currently developed a series of seminars called 'Osteopathic Master Class' which he teaches in New Zealand and overseas.
He is actively involved in work place assessments and health, particularly in office environments. He consults widely including OfficeMax, Trustpower and legal and accounting firms. He is available for consultation.
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