FitSugar

Sit All Day? You Can Still Be Healthy

FitSugar — Wed, 06 Aug 2008 03:00:00 -0700

Let's face it: most of us are more sedentary than we want to be. We're desk-bound at the office, and sitting during our commutes. All this sitting is not exactly the best for your body. Not moving around translates to fewer calories burned throughout the day, which can lead to unhealthy weight gain. Sitting for more than eight hours a day can also cause back pain, a tense neck and shoulders, and leg cramps. Sixwise offers some tips on keeping your body and mind healthy while on the job.

Check your posture and your desk set-up. Your thighs should be parallel to the floor, and if you type at a keyboard, your hands, wrists, and forearms should also be parallel to the floor. Make sure your chair is padded yet firm, so the natural curve in your spine is supported and you're not sinking into your seat.
Carpal tunnel syndrome is a big office buzz word, so you want to work on preventing this and other injuries by avoiding repetitive motions. If you use a mouse, purchase a new one that places your hand and wrist in a different position (like a vertical mouse). Try to rearrange the things on your desk often, like your coffee cup or your pens, so you have to reach for them with a different hand.
Just because you sit at a desk all day doesn't mean you're glued to your seat. Be sure to stand up and move around every 20 minutes or so, for at least 30 seconds. Do some desk stretches, take a walk to visit your co-worker, or go to the kitchen to refill your glass of water. Not only will this circulate blood to your muscles, but it'll also prevent boredom.

For more desk tips, read more.

Don't forget about your eyes. Be sure to look away from your screen often to reduce eye strain, which can cause headaches. I like to close my eyes and do circle exercises. If you find your eyes are getting dry, blink often or keep some eye drops on your desk.
Check your desk and equipment for cleanliness. Even though it's only you using this stuff, germs and bacteria can move in and make you sick. So clean your mouse and your phone, dust off your desk and monitor, and disinfect your keyboard.
Ditch the snacks on your desk. Even if they're healthy snacks, you don't want to end up mindlessly reaching for bites. Pick a snack time and keep food in your desk drawer or the office kitchen. Not only will it give you a much-needed break from work, but taking time to eat will also allow you to really enjoy your food.

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Sitting 101: Desk Ergonomics

FitSugar — Thu, 05 Jun 2008 14:30:00 -0700

I consider myself an active person and am definitely happier strolling about than sitting, but I sit for a large portion of the day. I blog – how could I avoid a chair? Like most things, there's a technique to sitting. A well-designed workstation can help keep you pain free while you toil away during the day.

Here are a few things to consider about how and where you sit:

Adjust the height of your chair so your hips are between 90 and 120 degrees. If adjusting your chair means your feet no longer rest comfortably on the floor, use a foot rest.
Your keyboard should be in line or lower than your elbow joint. The open angle of the elbow will help reduce elbow, wrist, and shoulder pain.

I have a few more suggestions, so read more.

Keep your wrists straight and never bend them up to type. I find a good wrist rest to be invaluable for maintaining correct wrist alignment. Check out these stretches for your wrists – they will help, too.
The top of your monitor should be at eye level. If it is too low you could be setting yourself up for neck pain. Put a book or two under the screen to raise it adequately.
You should sit with your back straight. Use a pillow if you need low back support. Do not lean forward because that will close you hip joint down and stress your low back and neck.

Don't forget to move around as much as you can during the day. Adding little walks throughout your workday is an effective way to relieve pressure you might feel on your bum and spine.

You Asked: Posture Problems at Desk

FitSugar — Mon, 19 May 2008 03:30:00 -0700

You are asking and I'm answering . . .

Fit,
I don't know what to do about my back! I'm 26 and have been working at a desk job for the past 3 years. I sit at the thing almost all day long! Recently, my middle and upper back have been killing me!!! My muscles are so tense it feels like my back is just a huge knot! Massages only provide temporary relief. Can you suggest any exercises to improve posture? Should I go to a chiropractor?
Thanks!
hottpink

I know from experience that sitting all day can wreck anyone's posture and the consequences can be painful. To see my suggestions to get out of this uncomfortable pattern, read more.

In our sedentary society, it is important to remember that we did not evolve to sit all day long, especially in chairs. Our bodies are designed to walk, by some estimates our ancestors walked at least 12 miles a day. So my first bit of advice is to stand up and walk as much as you can throughout the day and over your lunch hour (another reason to not eat at your desk).

The ligaments that support the back of the spine get over stretched when we slump, the muscles that line the spine (the extensor muscles) respond by tensing up. The best thing to alleviate this problem is to move your upper spine and shoulders around during the day. I recommend shoulder circles both forward and backward and squeezing your shoulder blades together multiple times an hour. Also arching over the back of your chair will reverse the slumping curve (here is a photo of the stretch) and it just feels great.

Outside of work, you need to strengthen your upper back with exercises like rowing and your entire back with the superman. Your chest is probably tight as well, and I suggest trying back bends on the ball and stretching your pecs. Of course, working your core muscles to support your torso will help as well (click here for core exercises).

Last but not least, pay attention to the ergonomic set up at your desk. The top of your computer monitor should be at eye level or just below and your wrists should be even or slightly lower than your elbows for typing.

A chiropractor may offer temporary relief too, but taking yoga regularly could solve the problem indefinitely. Good luck and like my mother always reminded me – sit up straight. And in your case even try leaning back a bit.

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Stretches for Your Desk

FitSugar — Thu, 18 Oct 2007 11:45:00 -0700

Nothing feels better than stretching it out when you’re done for the day, especially if you've been sitting at your desk all day long.

Try these four exercises to ease tension in the back, neck, shoulders, arms and wrists.

Back stretch: With your arms crossed over your chest and feet on the floor, lean against the chair back and allow the mid back to curl back over it, lifting elbows up to the ceiling and allowing your head to follow your neck. Hold for a moment, then return to an upright position.

Neck stretch: Take your left ear over to your left shoulder to stretch the muscles on the right side of your neck. Hold for 20 seconds and repeat on the right, aiming for two to three repetitions on each side. Then, with your chin tucked in, slowly turn your head to the right and left, five times on each side.

Shoulder soother: Roll your shoulders to the back, and then to the front – then lift them right up to your ears, tensing the muscles, and allow them to drop completely.

Arm and wrist stretch: Hold your right arm straight out in front of you with your palm facing up. Use your left hand to pull your fingers back and down to the floor. Feel the stretch on the underside of your forearm and wrist. Now turn the arm palm down, and draw the fingers back towards the forearm, keeping them straight. Swap sides.

Fit's Tip: Most people frown upon taking shoes off in the office so when you get home, take off your shoes and rise up on to the balls of your feet and then back down to the heels, to boost the circulation in the lower legs.

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Since Sitting is So Bad For Us...

FitSugar — Mon, 07 May 2007 02:30:00 -0700

We've all heard how bad sitting in a chair all day is - Well G-Tech has addressed this problem.

No this woman is not at the dentist - she's working on her computer on the ergonomic Neber chair designed in Korea. It tilts you back, so the weight is distributed evenly throughout your body, instead of being focused on your lower back and bum (as with regular sitting).

This "Lazy Boy Recliner meets works station" could revolutionize the work place, creating happier, healthier men and women. Instead of complaining about their aching backs, workers can complain about their work load.

I have to say I would love to try one of these chairs since I am at the computer for so many hours in a row - how about you? Tell me in the comments section below.

View 4 Photos ›

Strike a Pose: Lizard

FitSugar — Mon, 13 Jul 2009 10:00:50 -0700

As someone who runs, bikes, and sits at a desk all day, my hips can always use a little extra love. If you suffer from tight hips and hip flexors, give this relaxing pose a try. Like Pigeon, it's a pose you can spend minutes in and allow gravity to further increase your flexibility.

Sanskrit Name: Utthan Pristhasana
English Translation: Lizard Pose

Want to know how to get into it? Then read more.

Begin on your hands and feet in Downward Facing Dog. Step your right foot forward between your palms, as if you're going to come into Warrior 1, but keep your hands on the floor.
Lower your left knee to the floor, and release your elbows to the floor as well. Either rest your hands palms facing down on the mat, or bring your hands together in prayer position.
Continue to squeeze your right knee toward your body and keep your gaze in front of you to encourage your hips to lower toward the floor.
Stay here for at least five breaths. Then come back onto your hands. Tuck your back toes and step your right leg back. Take a vinyasa and step your left foot forward to do this pose on the other side.

I like to add this pose into my sun salutations, after the third or fourth round, when my body is warm and ready for a deeper opening of the hips.

AirDesk: So You Can Work and Work Out

FitSugar — Wed, 04 Mar 2009 13:00:03 -0800

Working at a desk job? You're certainly not alone. Unfortunately, all that sitting and not moving much is contributing to the rise in national obesity. To combat the problem, many companies are designing desks that are attached to treadmills, like the TreadDesk, but they're so pricey that most people wouldn't dare splurge on one.

I found a cheaper solution though: the AirDesk ($189). It's a stand that holds your laptop, and it rests on the floor so you can use it with either a treadmill, elliptical, stationary bike, or StairMaster. It's a brilliant idea for anyone who works from home but isn't happy about having to sit in front of her computer all day. It allows you to stretch your muscles and burn calories, and it may even help you think more clearly. Could you ever see yourself using this?

Slouching: The Saboteur of Flat Abs

FitSugar — Fri, 20 Feb 2009 12:00:00 -0800

You may spend 20 minutes working your abs every other day, but you sit at a desk for hours upon upon hours a week. If you slouch at that desk, you are quite possibly undoing all your hard at the gym strengthening your abs and back. When you slouch, all your hard work slouches with you. Slumped over a keyboard, your abs essentially turn off and your back muscles get tired from being overstretched. Your core exercise should affect your everyday habits. Not only does this posture look bad, it feels bad too and can lead to all sorts of repetitive stress injures, like carpal tunnel, associated with desk jobs.

So take a second to check your seated posture and sit tall, with your shoulders away from your ears and your spine straight. Why not take a moment to do some at your desk ab work?

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Wheelin' at Work: Desk Cycle

FitSugar — Fri, 31 Oct 2008 05:30:00 -0700

We all know sitting at a desk all day doesn't burn up the calories. There are simple ways to exercise at work, like disappearing into a restroom stall to do some squats, but what about getting some cardio? To work out while on the job, you might have contemplated a treadmill desk, but the size of both the price tag and the desk itself prevents you from asking your boss to spring for one. Here's another, much cheaper option - an under your desk, wheel-less, mini exercise bike. You can stow this model, made by by Stamina ($49), under your desk and pedal with your feet without your co-workers knowing. Or you can place it on top of your desk to conspicuously work your upper body. You can adjust the tension to make it easier or more difficult, and it also comes with an electronic monitor to time your workouts. There are even protectors on the legs to prevent it from slipping on the floor. What a great way to burn some calories while working or watching TV.

To see some more photos, click the images below.

View 5 Photos ›

TreadDesk: It's Part of the Floor

FitSugar — Mon, 11 Feb 2008 16:00:00 -0800

There are many walking desks out there for people looking to move while they work, but check out the TreadDesk. This one can be built into your floor allowing you to roll your chair over it, which makes this walking desk seem less like a gym and more like your office. The desk's height is adjustable, so you can sit at this workstation or raise the desk and stand, stretch, or turn on the treadmill and walk.

Want to see the TreadDesk in action and find out how much one of these babies will cost you? Then read more.

The tread itself costs $695, and you can lay it on top of your present floor, but if you want it to be part of the floor, they offer laminate-flooring options. It costs about $4 to $12 per square foot, depending on the style you choose. The desk comes in six sizes, but if you need a different size, it can be custom built. What's great about these is the little button underneath that allows you to raise the desk so you can stand. These range in price from $900 to $1500. The whole system isn't cheap, but I think it's definitely worth the moolah since most people can spend over seven hours sitting at their desk. Why sit when you can burn calories walking instead?