How to Prevent Sitting-related Risks

Most of us spend far too much time sitting. It’s easy to see why: most people’s workdays include a significant amount of time spent sitting down. It is important to note, however, that prolonged sitting can have a negative impact on your health. To avoid the negative consequences of sitting for long periods of time, you can break it up and make a few small changes to your daily routine to avoid sitting for long periods of time.

How to Sit Correctly

1. You can avoid back pain and strain injuries by sitting properly. In order to avoid straining your back and wrists while using a computer, many people adopt a hunched over position. Maintain a good posture at all times to avoid back or wrist injuries.
   Avoid arching your back forward and sitting with your back straight up.
   Maintain a straight posture at all times.
   When you’re seated, keep your feet flat on the ground and your knees slightly below your hips.

2. Adjustable chairs are best for long periods of sitting. The type of chair you sit in has a significant impact on how harmful your next sitting session will be. Ensure your posture is correct by using a chair that allows you to adjust the height.
When working at a desk, for example, you’ll want to raise your chair so that your wrists and forearms are level with the floor.
To prevent a lower back injury, make sure your chair provides adequate support and comfort for your lower back.

3. Adjust your car seat so that the steering wheel is at a comfortable distance from your body. You can easily slouch into an incorrect sitting position while driving, especially when you’re stuck in traffic for a long time. When you’re behind the wheel, make sure your back is supported and your seat is in the correct position.
The best way to keep your back supported while driving is to place a lumbar roll at the curved portion of your spine.
When driving, keep your knees level with your hips or higher, and don’t bend your knees too far forward.
Your knees should be able to bend and you should still be able to reach the pedals by moving your seat closer to the wheel.

Giving Yourself a Breath of Fresh Air

1. Every hour, stand up and stretch your legs. You can avoid sitting for too long simply by getting up and moving around every now and then. To break up a long period of sitting, get up from your chair and take a short walk once an hour.
   Taking a 30-minute break from sitting is sometimes recommended. Despite the fact that this will protect your health, it may also limit your ability to perform at a high level.
   Remind yourself to take a break by setting up an hourly alarm on your smartphone.
   Don’t just sit back down after your break without at least briefly stretching your arms and legs.

2. Stretch your body in the morning with yoga. Yoga stretches are a great way to get your day started rather than eating breakfast, drinking coffee, and watching television. This will encourage you to stay active and healthy throughout the day by establishing an active and healthy tone for your day right from the start.
Your muscles will be more supple and flexible if you start your day with a morning stretch, which will make it easier to stick to an hourly exercise routine.
For those who can’t find the time to practice yoga in the morning, evening stretches can also be beneficial.

3. While on the phone or watching television, take a few moments to stand. Whenever you can, stand up and walk around a little while you’re doing something that doesn’t require you to be sitting. Sitting for long periods of time while on the phone or watching television can be avoided by standing.
In order to have a greater impact on your health, pace yourself while on the phone.
You can do some stretches, a light workout, or other mobility work while you’re watching TV if standing seems tedious. Additional benefits include preventing common strains and injuries to your muscles, joints, and ligaments.

4. Every hour, refill your water bottle. In the event that you’re sipping on something like water or tea, get up every hour to go refill your cup. Keep yourself well-hydrated and get more exercise in your daily routine with this.
Be aware that re-filling your glass every hour with unhealthy beverages like soda or juice may actually do more harm than good. Only if you’re drinking something that’s good for you should you do this.
There’s no excuse not to do this while you’re at work!

5. After work, go for a walk. Take an evening stroll as part of your daily routine. If you avoid sitting all the way through to the end of the day, you’ll be able to reap the health benefits of walking more frequently.
Take a 30-minute walk to get the most out of it. If you don’t have the time or energy to take a long walk at night, try to walk for at least five minutes.
Don’t forget to bring along your family or dog if you have one. You’ll be more motivated to walk if you’re not alone, and you and your family will both benefit from the same physical activity!

Sitting isn’t always the best option.

1. You can avoid the dangers of sitting by using a standing desk. If your job requires you to sit at a desk, you may be able to do it standing up just as easily. Consider using a standing desk in order to avoid sitting for the majority of the day.
   If you’re just getting started with a standing desk, you don’t have to stand all day. Begin by only standing for a few hours at a time, then gradually increase the amount of time that you stand.
   There is no health benefit to standing for long periods of time, even if you use a standing desk. Walking around once an hour or engaging in some other form of physical activity is essential for this purpose.

2. Walking meetings are a great alternative to traditional meetings. If you have regular meetings at a conference table, consider switching to walk-around discussions with your coworkers. This will not only keep everyone from oversleeping, but it will also allow them to get some exercise in.
Scheduling walking meetings right after lunch is a great way to save time. There is no better way to ensure that everyone has the necessary energy than to get them out and walk around a bit after their meal!
At the very least, incorporate at least five minutes of walking time into a meeting in order to get some benefit and avoid excessive sitting.

3. Avoid driving to and from work in a car at all costs. Sitting should be minimized on the way to and from work as well as during work hours. In the event that you are unable to walk or bike to work, consider using public transportation instead. Consider parking far away from your destination and walking the distance to work if you must travel by car.
Take the subway to work if you live in a city with good public transportation. If you prefer to sit, consider standing in the train car.
If your commute is more than an hour, stop the car and walk around for a few minutes halfway through.

4. Cook more and clean your house more often. It’s better to clean a part of your home rather than lounge around when you get home. Instead of ordering takeout, cook a healthy meal at home and save money.
It’s a good idea to clean your home at least once a week in order to put yourself in a better mindset for keeping it clean, so you’ll spend less time sitting and more time cleaning.
When you’re cooking, don’t sit down when there’s a lull in the action. When you’re waiting for water to boil, for example, don’t just sit back down and do nothing.

Finally, It’s dangerous to sit for long periods of time without interruption; some studies have compared prolonged sitting to the negative effects of smoking or obesity. Sitting for more than an hour at a time is detrimental to your health.