⭐⭐⭐⭐⭐ "I'm at my computer a lot and don't always eat the healthiest so my immune system takes a beating sometimes. After becoming a little bit sick it was recommended that I try EZC Pak and after only a day, I was feeling better! I thought at first that I would need to go to the doctor or that I would need an antibiotic, but this did the trick. Obviously, you should still consult a physician if you are sick, but my doctor actually approved of this!" - Dave
Dave's situation is not unique.
Many of us find ourselves sitting in front of a desk for prolonged periods of time. And while EZC Pak is a great solution to boost your immune system when you start to feel poorly, there are also strategies you can implement on a daily basis to mitigate the health risks of prolonged sitting.
It may seem challenging to incorporate movement into your workday, but it is essential to decrease your risk of health problems in the future.
The Risks of Prolonged Sitting:
According to studies, sitting can slow the metabolism, which causes the body to burn fewer calories. This can result in weight gain and higher risk of obesity and type 2 diabetes. Studies also suggest that prolonged sitting is associated with blood clots, which can lead to stroke. The muscles in your legs contract to keep blood flowing through the veins, but while sitting for prolonged periods, these muscles don't contract, causing blood to pool in the legs. Sitting for a long time can reduce insulin sensitivity, which increases the risk of type 2 diabetes. Additionally, sitting for too long has been linked to poor mental health, immune health, lack of focus, and productivity.
Simple Strategies for Movement:
One of the most straightforward ways to add exercise to your workday is to take frequent breaks to walk around or stretch. Stretching can help relax the muscles that have become tense from sitting for long periods. Taking a walk during your break can help increase your heart rate, which can help improve blood flow. A five-minute walk every hour can make a significant difference in breaking up long periods of inactivity. Instead of sending an email or calling, walk over to your colleague's desk for a quick face-to-face conversation. Implementing movements throughout your day can make a big difference to your health in the long run.
Desk Exercises and Stretches:
There are many exercises and stretches that can be done at your desk, allowing you to continue work while moving. One simple exercise is shoulder shrugs by lifting your shoulders towards your ears and then relaxing them repeatedly. You can also try wrist and ankle circles, leg lifts, and wall push-ups. Stretching can relieve muscle tension created from sitting, and lower back stretching can help alleviate back pain. Make sure to stretch gradually and not overwhelm your body with rigorous exercises.
Healthy Diet Habits:
The right diet can play a significant role in mitigating the negative impact of prolonged sitting. Avoid consuming sugary drinks and snacks such as energy drinks, sodas, candy, and chips. Eating nutrient-dense foods, such as fresh fruits and vegetables, lean protein, and whole grains, can help maintain a healthy weight. Meal prepping your food can ensure healthy meals throughout the week and avoiding the temptation of fast food or unhealthy snacks.
As an alternative to a traditional desk, you may want to try a standing desk. Standing desks can help you improve your posture and reduce the risk of back pain and other health issues related to prolonged sitting. When using a standing desk, ensure that the height of the screen and keyboard is ergonomically correct. You can also use a standing desk converter that will allow you to change your desk from sitting to standing.
Working in an office inevitably forces you into a sedentary lifestyle, but it is vital to incorporate movement throughout the day to lower your risk of health problems. By taking breaks, implementing desk exercises and stretches, and incorporating healthy diet habits, you can maintain a healthy lifestyle. Consider investing in a standing desk, which can improve posture and reduce the risk of back pain and other health issues. Take control of your health by implementing these strategies, and notice a positive difference in your overall health and well-being.
Remember to move frequently throughout the day, take breaks, and listen to your body. Your health is essential, and it's up to you to make the changes necessary to maintain it.