Better Health & Living
Desk Jockey Cures
You can beat "sitting disease" by getting off your duff. Here are 7 ways to put a little movement in your life
Published in fitness •moves_we_love •METRO •METRO Story | 0 Comments, Talk about this article »
More than 50 years ago, British researchers made a rather startling discovery when they compared the heart health of bus drivers and train conductors. Though both jobs had similar stresses, the bus drivers had three times the rate of coronary occlusion (a coronary artery blockage that can lead to heart attack) and more than double the rate of death after a heart attack than their peers who rode the rails all day. The big difference? The bus drivers sat planted like ferns all day, while the engineers spent their working hours on their feet.
Since then, there have been dozens of studies on "sitting disease," what scientists are beginning to see as the dire consequence of our car-commuting, desk jockey, screen-centric life. Animal studies have found that uninterrupted periods of sedentary time, such as long hours at the computer or in front of the TV, can significantly increase your risk of developing metabolic syndrome (i.e., increased belly fat and heart disease risk). In a study that included 118 women, Australian researchers found that the more prolonged inactive periods they had, the higher their body fat, but the more active breaks they took (just getting up and stretching, for instance), the lower their body fat.
"Human beings have evolved to live and work in motion," explains endocrinologist James Levine, MD, PhD, professor of medicine at the Mayo Clinic in Rochester, Minnesota. Our bodies are breaking down, as evidenced by obesity, diabetes, heart disease, and even depression, because we are fighting our biological imperative to move, he says. In a study of 19 office workers published in the British Journal of Sports Medicine, Dr. Levine found that men and women who used a portable mini-stepper (like the Stamina InStride Electronic Mini-Stepper) while making phone calls or answering e-mail burned an extra 290 calories an hour--enough to shed more than 40 pounds over a year if used just two hours a day.
Every Little Move Counts
When it comes to beating sitting disease, every fidget counts, and the more the better. Here are some strategies for staying in motion even when you're other- wise chained to your desk.
Have a ball
An exercise ball is fun, and it's hard to ignore as it beckons you to pick it up and play. That's why you should keep a few in your office or cubicle as well as at home in the TV and/or computer room. Try sitting on a large inflated stability ball instead of your desk chair for two or three 30-minute periods throughout the day. Sitting on one wakes up the snoozing postural muscles in your back and abs and gives your daily calorie burn a bump. To get an even greater core workout, sit on the ball and alternately raise one leg and then the other.
Other types to have on hand: A small, pliable ball like a kickball or Pilates ball. Place it between your knees and squeeze and release for a leg workout; hold it between your hands with your elbows bent out to the sides and squeeze and release for some upper-body exercise. Aim for three sets of 15 upper- and lower-body squeezes. Also, a small rubber ball is a perfect desk accoutrement. Squeeze it in your hand while talking on the phone or pondering work problems.
Stretch in your seat
Twice a day, wring out your muscles and give your circulation and metabolism a nudge by performing some seated stretches. These next three will help improve your posture and eliminate stiff, achy shoulder, neck, and back muscles.
Spinal twist
(stretches back, shoulders, and sides) Sit up tall in a chair with your feet flat on the floor. Reach across your body with your right arm and place your hand on your left upper arm. Reach across your chest with your left arm; then immediately twist to the right and grasp the back of the chair with your left hand, bringing your chin over your right shoulder as you turn. Hold for 15 seconds; then switch sides.
De-huncher
(stretches chest, shoulders, and upper back) Sit on the edge of your chair with your legs open and your pelvis tilted slightly forward. Lift your chest and squeeze your shoulder blades together and down, away from your ears. Extend your arms at 45-degree angles and reach slightly behind you, palms facing forward. Hold for 10 seconds.
Rag doll
(stretches back and shoulders) Sit on the edge of your chair and slump your upper body forward over your legs so your chest rests on your knees and your arms hang down. Wrap your arms under your knees and press your back up toward the ceiling (your chest will lift off your legs). Hold for 10 seconds.
Take 5
Even if you have a desk job, you need to get up sometime, whether it's to grab a drink or use the restroom. Transform those daily chair departures into exercise by extending them by just 5 minutes. Walk to your destination; then keep walking around the hall, up and down the stairs, and so forth for 5 minutes before heading back to your desk. Sneak in five 5-minute jaunts a day.
Try heel mail
Any e-mail issue that will take more than one reply should be addressed on your feet: Get up, walk to your coworker's desk, and have the discussion in person. You'll save time and work interruption while getting exercise and answers.
Take a stand
Stand up every single time your phone rings. Stay standing and tap your feet (or pace, if possible) during the conversation. Scientists have found that standing burns three times as many calories per hour as sitting, so anytime the opportunity presents itself, get on your feet.
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