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As technology has made our lives easier, we find more and more of our jobs to be behind desks on computers, phones and doing paperwork. Sadly, sitting for prolonged periods of time has had negative effects on employee health. Studies have shown that the decrease in physical activity in the workplace has contributed the rise in the obesity epidemic. A 14-year study conducted by the American Cancer Society concluded that those who sit for greater than 6 hours per day had a higher mortality rate than those who sat less. "Prolonged time spent sitting, independent of physical activity, has been shown to have important metabolic consequences, and may influence things like triglycerides, high density lipoprotein, cholesterol, fasting plasma glucose, resting blood pressure, and leptin, which are biomarkers of obesity and cardiovascular and other chronic diseases," said Dr. Alpa Patel, the study’s leader. Recently, a NJ Worker's Comp court ruled that prolonged sitting was to blame for an obese woman's death by a blood clot. Prolonged sitting from desk jobs is also related to chronic neck and low back pain.
Is there any hope? Of course there is! Read on and this guide will give you simple and easy tips to combat the detrimental effects of a sedentary job.
Is there any hope? Of course there is! Read on and this guide will give you simple and easy tips to combat the detrimental effects of a sedentary job.
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A 2005 U.S. Census study found that 87.7% of workers drive to work. Are you one of them? Look at your more active options for getting to and from work. Depending on your proximity to work you might be able to catch a morning and evening workout just on your commute!
Walk/run: If you live close to your workplace, this could be a good option. Plan a safe route with plenty of sidewalks and well lit areas. Also, pack a comfortable bag with extra fluids, weather gear and your work attire to change into when you get there.
Bike: Also a good choice for those within close proximity to their workplace and a bit quicker. My brother used his commute to jump-start his fitness routine by completing his 3.5 mile commute on bike. My boyfriend also stayed fit in college using his bike to sneak in daily exercise to and from school. After graduating and starting a job where he drove, he noticed a significant difference in his overall energy and fitness levels.
Public transit: If you live in an area with accessible public transportation, you may be able to utilize it to also remain less sedentary. Although many stops are very convenient, you will most likely have to walk a bit to your nearest stop and stand to wait, which is more physical activity than driving. Even just a simple 1/2 mile walk to the bus stop would help you burn an extra 80 calories per day! And get you out of the rush hour traffic...
If these seem a little hefty, try one of them one day per week to start out . The best thing about using your method to and from work for exercise is that it forces you to do it. If you biked to work, then you will have to bike home whether you feel like it or not.
Of course not all of these options are available to everyone. Sometimes you just have to drive. But what about parking a little further and enjoying a stroll or jog to work?
Once you get to work, do you take the elevator or escalator ? Try the stairs! Remember that famous scene from Rocky where he's running up the stairs for straining? That could be you. You could burn an extra 20-40 calories per day with just one flight of stairs. When I worked on the 12th floor of a building I would challenge myself to see how many flights of stairs I could do and then take the elevator for the rest. Be advised, you might want to go to the water fountain before letting your coworkers see you huffing and puffing!
Walk/run: If you live close to your workplace, this could be a good option. Plan a safe route with plenty of sidewalks and well lit areas. Also, pack a comfortable bag with extra fluids, weather gear and your work attire to change into when you get there.
Bike: Also a good choice for those within close proximity to their workplace and a bit quicker. My brother used his commute to jump-start his fitness routine by completing his 3.5 mile commute on bike. My boyfriend also stayed fit in college using his bike to sneak in daily exercise to and from school. After graduating and starting a job where he drove, he noticed a significant difference in his overall energy and fitness levels.
Public transit: If you live in an area with accessible public transportation, you may be able to utilize it to also remain less sedentary. Although many stops are very convenient, you will most likely have to walk a bit to your nearest stop and stand to wait, which is more physical activity than driving. Even just a simple 1/2 mile walk to the bus stop would help you burn an extra 80 calories per day! And get you out of the rush hour traffic...
If these seem a little hefty, try one of them one day per week to start out . The best thing about using your method to and from work for exercise is that it forces you to do it. If you biked to work, then you will have to bike home whether you feel like it or not.
Of course not all of these options are available to everyone. Sometimes you just have to drive. But what about parking a little further and enjoying a stroll or jog to work?
Once you get to work, do you take the elevator or escalator ? Try the stairs! Remember that famous scene from Rocky where he's running up the stairs for straining? That could be you. You could burn an extra 20-40 calories per day with just one flight of stairs. When I worked on the 12th floor of a building I would challenge myself to see how many flights of stairs I could do and then take the elevator for the rest. Be advised, you might want to go to the water fountain before letting your coworkers see you huffing and puffing!
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If no license is stated, then it is assumed that the owner retains the copyright and usage rights. In that case you always have to ask if you can use the picture, sitting the source isn't enough.
And Bridget47: The people that did not say where they got the picture may have paid cash money to the copyright owner for being able to do that. The sale of stock-photos is a huge business.