Prolonged sitting reduces circulation to the brain, hurting creativity and mood. Also, sedentary behavior has been linked to various forms of cancer, including breast, colon, lung, and prostate. Stop spending your whole work day sitting in a chair with these alternatives that allow for some movement throughout the day.
Stability Ball
While sitting on a stability ball isn’t enough of a core workout to score you six-pack abs, it promotes movement—and any extra movement you can squeeze into your day is good, says Douglas Lentz, M.S., C.S.C.S., a certified strength and conditioning specialist and the director of fitness and wellness for Summit Health in Chambersburg, Pennsylvania. “You’ll engage more muscles than you would in a traditional office chair because you’ll move around more on a ball,” he says. “You’ll also likely stand up more often because you’re not too comfortable and melting into a chair.”
Adjustable Desk
The ideal scenario is an adjustable workstation that allows you to work on your feet as well as your seat. Why not just stand? Because being on your feet all day isn’t necessarily good for you either, says Alan Hedge, Ph.D., C.P.E., director of the Human Factors and Ergonomics Laboratory at Cornell University. “Prolonged standing places an additional load on your heart and circulatory system, puts a strain on your legs and feet,” he says. “It’s best to alternate between the two.”
With a little ingenuity, you can create a sitting/standing workstation. The simplest way to transform a traditional desk is to place boxes or books under your monitor and keyboard. A high-seat stool allows you to sit. For the best ergonomics, your keyboard should be at or slightly below elbow height, with your monitor at eye level. If you plan on standing for long periods of time, ergonomics expert Alan Hedge, Ph.D., recommends placing a footrest under your desk—propping one foot up will help you change positions and allow you to give each foot a break throughout the day. A padded mat can also reduce stress on your legs and feet. Forget about standing all day in high heels or unsupportive shoes. “You need anti-fatigue footwear,” Hedge says. (Running shoes, anyone?) If you’re committed to a bigger investment, here are a few high-tech solutions.
Move Your Computer
Ergotron’s WorkFit sits atop your desk and holds your keyboard and monitor so you can manually slide them up and down. $513, amazon.com
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Fully sells several adjustable desks, which allow your entire work surface (computer, phone, coffee mug) to move up and down with you with the touch of a button. These stretches reduce stress on your spine and open tight hips—do them a few times a day, fully.com
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Under-the-desk stair-steppers, cycles, or elliptical machines allow you to move as you type. Since these devices are portable, you can easily push them aside when you want a break. most cost less than $100, amazon.com
Nutrition - Weight Loss. Simple ways to spend more time upright, fully.com
Stretch It Out
Sit all day? Work these exercises into your routine to help you feel—and run—your best.
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Activation X-Lunge: Stand with feet together and arms raised straight in front of you at shoulder height, palms facing down. Imagine you are standing on a clock, facing 12. Step out with your right foot to the 2 o'clock position and lower down into a lunge, keeping your right knee aligned over the toes of the right foot. As you lunge, rotate your torso toward the right. Push off with the right foot; return to start, and repeat to the left, stepping out to the 10 o'clock position. That's one rep; do 10.
This exercise wakes up muscles in your glutes, hamstrings, and lower back to prep them for a workout.
These stretches reduce stress on your spine and open tight hips—do them a few times a day
These stretches reduce stress on your spine and open tight hips—do them a few times a day
Reach and Extend: Stand up from your chair, kick off unsupportive shoes, and extend your arms overhead. Reach your palms toward the ceiling while bending backward and breathing deeply for several breaths.
Treadmill workstations are more of a commitment. The desk is affixed to a treadmill: Take a giant step back with your right foot and lower into a lunge position. Bend your left knee and tuck your pelvis. Raise your right arm out to the side and then extend it overhead. Lean slightly to the left from the waist. Hold 10 seconds. Repeat two or three times on each side.
On Your Feet!
Simple ways to spend more time upright.
Set Reminders
Use gadgets for good: Put alarms on your computer or phone to prompt you to stand up every 20 minutes while at work. Give yourself a daily goal, like getting in 5,000 (nonrunning) steps and download an app like Garmin Fit to track your activity level thoughout the day.
Move Your Desk
Skip the stodgy conference room and walk the halls with a coworker when you need to brainstorm ideas or discuss a project.
Drink More
Refilling your bottle will require you to make more trips to the kitchen and the bathroom.
Chat Them Up
Take phone calls while standing up. If you have the space, pace around and stretch.
Exercise Limits
Cut back on TV and Web-surfing time. Watch the tube from your treadmill. Or do planks or foam roll during commercials.
