5 Ways To Stay Active Even When You Sit For Hours at Work

Health experts have said it so many times: prolonged sitting is the new smoking.¹ While this may sound too extreme, it should serve as a warning, reminding everyone of the health hazards and the overworking effects of living a sedentary lifestyle, especially at work. Physical inactivity, based on WHO (World Health Organization), appears to be the “fourth biggest killer of the modern world,” overtaking obesity.²

Imagine sitting in front of the work desk during work hours, sitting during long meetings, sitting again for lunch, and yet another round of sitting when discussing matters with workmates. So much sitting coupled with poor posture and a lot of inactivity actually take a toll on one’s health.^3,4 And even if you put an hour or two of treadmill run or dance exercise before or after work, it’s not enough to balance out your desk potato hours especially with bad posture when sitting.

Our bodies are built to be in regular movement, and when it doesn’t, it poses itself to some health risks like:⁵

• Cardiovascular Diseases
  Too much sitting impacts sugar regulation and blood pressure, altering the normal function of blood vessels which usually cause cardiac complications.
• Weight Gain and Obesity
  Having a sedentary lifestyle reduces calorie expenditure which negatively slows down metabolism. This makes it harder for the body to burn excess fats, leading to weight gain and obesity.
• Cancer
  As obesity is one of the major causes of cancer, there seems to be a correlation between inactivity and this dreaded disease. Excess weight is the common factor between the two. Add to that the fact that, based on Cleveland Clinic’s study, “obesity is responsible for 4% to 8% of all cancer diagnoses.” ⁶ Colon, endometrial, ovarian, lung, and prostate cancer are the most common types.
• Type 2 Diabetes
  Inactivity due to too much sitting triggers the body’s cells to become insulin resistant.^7,8 Insulin is a hormone that controls glucose (blood sugar).9 When blood sugar cannot properly “enter” the cells for energy, it leads to glucose buildup in the bloodstream, leading to diabetes.¹⁰
• Lower back pain and spine issues
  Too much sitting puts a strain on your spine and other joints.11 Much of the body weight impacts such areas, which include the shoulders and hips, often causing poor posture. Overtime, slouching causes postural misalignment that stresses the back and reduces spine flexibility.¹² All these lead to lower back pain, hip pain, and weakening of bones(osteoporosis).¹³

While not much can be done about a sedentary job which requires sitting for long hours, there are simple and easy ways to inject physical movements into your working day. Know that small changes can make a huge difference. And it all begins with these tips that you can do even while working.

• Use a stand up desk
  A stand up desk or standing desk allows you to work, type, send emails, and check work on the computer, all while standing. It helps improve your posture and blood circulation, thereby helping alleviate the potential hazards of all-day sitting.¹⁴ Just make sure you adjust your stand up desk so it fits your height and it works comfortably for you.
• Encourage walking meetings
  Aiming for those 10,000 daily steps but can’t because you’re stuck in the office? Walking meetings can be the answer. Take a walk while answering phone calls, brainstorm while walking, discuss matters out of the board room and onto the office hallways, the list goes on. The key is to avoid inactivity and keep the body moving. ¹⁵
• Try a treadmill desk
  Walking, standing, working. It’s multitasking in one go, using a treadmill desk. It’s a healthy work tool to keep yourself active and productive at the same time. Using a treadmill desk is a good office and /or work from home idea.¹⁶ Just make sure that speed adjustment fits your pace to avoid accidents.
• Swap ergonomic chair with an exercise ball.
  Ditch the chair and say hi to the exercise ball, at least for a couple of hours when you do some desk work. Using an exercise ball lets your body do some active sitting as it engages your core (abs and back muscles) and helps you improve your posture.¹⁷ So you can work on your deadlines and do body workout without even noticing it.
• Set a “move” timer.
  Get an app that will buzz and remind you to take a quick break from sitting, stand up, and get moving. Set the time gap that fits you (increments of 1 hour, 30 minutes, etc.) and make sure that your timer keeps you moving throughout the day.

Human bodies are meant to move and circulation is necessary to be able to function properly. But aside from constant physical activities, it’s also necessary to get proper nutrition and supplements to keep your body functioning properly.

Pharex^® B-Complex is a supplement that has the right levels of Vitamins B1 (100mg), B6 (5mg), and B12 (50mcg) necessary for energy production, nerve function, and cell growth.¹⁸ It helps give the body the energy boost it needs amidst the hustle and bustle of work, preventing neuropathy symptoms like pangangalay, pamamanhid, and tusok-tusok.¹⁸ So you stay healthy and be Pharexcited everyday!

If symptoms persist, consult your doctor.