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Move More, Sit Less

Take a minute to think about how much you sit during the day. When you consider mealtime, daily commute, deskwork, and relaxing in the evening, the hours add up fast!

Tips To Move More & Sit Less

A 2004 survey found that the average American spends more than half of their day sitting. Even if you exercise regularly, sitting for more than 8 hours per day can negatively impact your health and sitting for extended periods of time without taking a break can be even more harmful. For many people the majority of those hours are filled at work. Here are some quick and easy ways to stay active, some without even having to leave your desk!

Tips To Stay Active!

  • Sit to Stands – Move your chair back from your desk. Stand up and slowly sit back down, without using your hands if possible. Repeat 10 times.
  • Knee Extension – Sitting in your chair, kick your leg out straight and hold for 5-10 seconds. Repeat 10 times on each leg.
  • Glute Set – Sitting in your chair, squeeze the muscles in your bottom and hold for 10-15 seconds. Repeat 10 times.
  • Shoulder Blade Squeeze – In your chair, sit up tall with good posture and squeeze your shoulder blades together, hold for 10 seconds. Repeat 10 times.
  • Stand up every 10-15 minutes
  • Short 1-5 minute walk a few times every hour
  • Walk over to talk to a coworker in person instead of sending an email
  • Take a walk during lunch after you finish eating instead of staying at your desk

 

Try adding in a few of these exercises today and be on your way to a happier, healthier you!

Written by: Lauren Scantland, PT, DPT, CSCS of Greenwood Physical & Hand Therapy

Categories: IRG Highlights, Wellness
Tagged In: Exercise, ergonomics, health goals, new year's resolution, office activity, office exercises, sitting, standing, working out
Posted on January 10, 2017

Move More, Sit Less

Take a minute to think about how much you sit during the day. When you consider mealtime, daily commute, deskwork, and relaxing in the evening, the hours add up fast!

Tips To Move More & Sit Less

A 2004 survey found that the average American spends more than half of their day sitting. Even if you exercise regularly, sitting for more than 8 hours per day can negatively impact your health and sitting for extended periods of time without taking a break can be even more harmful. For many people the majority of those hours are filled at work. Here are some quick and easy ways to stay active, some without even having to leave your desk!

Tips To Stay Active!

  • Sit to Stands – Move your chair back from your desk. Stand up and slowly sit back down, without using your hands if possible. Repeat 10 times.
  • Knee Extension – Sitting in your chair, kick your leg out straight and hold for 5-10 seconds. Repeat 10 times on each leg.
  • Glute Set – Sitting in your chair, squeeze the muscles in your bottom and hold for 10-15 seconds. Repeat 10 times.
  • Shoulder Blade Squeeze – In your chair, sit up tall with good posture and squeeze your shoulder blades together, hold for 10 seconds. Repeat 10 times.
  • Stand up every 10-15 minutes
  • Short 1-5 minute walk a few times every hour
  • Walk over to talk to a coworker in person instead of sending an email
  • Take a walk during lunch after you finish eating instead of staying at your desk

 

Try adding in a few of these exercises today and be on your way to a happier, healthier you!

Written by: Lauren Scantland, PT, DPT, CSCS of Greenwood Physical & Hand Therapy

Categories: IRG Highlights, Wellness
Tagged In: Exercise, ergonomics, health goals, new year's resolution, office activity, office exercises, sitting, standing, working out
Posted on January 10, 2017

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