HomeWellbeing at WorkHow the way you sit could be affecting your health
The way you sit can significantly affect your health, especially if you remain seated for long periods. Statistically, people are sitting for longer than ever before, and our health is suffering the consequences.
Some industries are more notorious for back pain too, for example, in financial services companies where people work long hours, sitting by a desk, back pain is often rife (source: Kallyss). Moreover, in industries where employees and workers are more active, like tree surgeons and scaffolders, back pain from sitting for longer periods is understandably less common.
How is your health affected by sitting?
The most common problems to encounter are back pain, problems with your posture, repetitive strain injuries and neck strain. However, sitting for too long also increases your risk of chronic health problems like heart disease and diabetes.
One study shows that men who watch over 23 hours of television per week have a 64% higher risk of dying from cardiovascular disease than men who only watch 11 hours per week. Experts also state that inactive people have a 147% higher risk of heart attack or stroke. Sitting for too long has also been connected with poor mental health.
What can you do to improve your health?
Getting regular exercise can protect against the most dangerous ways sitting could be affecting your health. According to recent research, 60–75 minutes per day of moderate exercise is recommended to combat the risks of excessive sitting.
You should consider:
- Walking or cycling every day
- Using the stairs instead of the lift or escalator
- Parking further away and walking the rest
- Activities such as dancing, swimming, yoga, tennis, rock climbing etc.
- Physical activity and fitness are associated with improved mental health. Exercise also reduces the risk of chronic health problems related to sitting, like heart disease and diabetes.
Is there a better way to sit?
Standing desks are becoming an increasingly popular way to avoid sitting all day at your desk job. However, if sitting is unavoidable for you, you should pay particular attention to sitting correctly in order to improve your health.
Some jobs like beauty practitioners and beauticians will both stand and sit, for example in cases of those who provide laser hair removal services and operate a range of different equipment. For those in roles where both standing and sitting are part of their daily routine, it is also important not to sit for too long.
If you sit for an extended period in front of a computer, here are some suggestions for a healthy posture:
- Adjust your chair
Adjusting your chair to ensure that your lower back is adequately supported can help avoid back pain. The correct positioning will have your knees slightly lower than your hips.
- Position your feet
The best place for your feet is flat on the floor. Otherwise, you may wish to use a footrest at a comfortable height. You should avoid crossing your legs as this twists your back and contributes to posture-related problems.
- Arrange your screen at eye level
Your screen should always be directly in front of you and about an arm’s length away. The top of your screen should be approximately at eye level. If the screen is too high or too low, you’ll have to bend your neck, which can cause discomfort and neck strain.
- Position your keyboard
Your keyboard should stay straight in front of you while typing. It is recommended to leave 10-15cm in front as space to rest your wrists. Your elbows should be positioned alongside your body and bent at the elbow to form an L-shape. Typing at an awkward angle can lead to repetitive strain injuries. If you are using a mouse, move the keyboard aside and keep it as close to you as possible.
- Take regular breaks
Take regular breaks to avoid sitting in the same position for too long.
Frequent short breaks are ideal for giving your muscles a chance to relax.
About Lisa Baker, Editor, Wellbeing News 4611 Articles
Editor Lisa Baker is a professional writer and the owner of Need to See IT Publishing. However, Lisa is also passionate about the benefits of a holistic approach to healing, being a qualified Vibrational Therapist. Lisa also has qualifications in Auricular Therapy, Massage, Kinesiology, Crystal Healing, Seichem and is a Reiki Master.
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