Americans with desk jobs spend an average of 13 hours a day sitting.
People forget about the hours spent commuting, watching TV, or surfing the Internet all add in too. So why is sitting all day so bad for us? Mary Kroth-Brunet from Back in Motion Physical Therapy joins the WCSH6 MORNING REPORT to discuss.
Research has shown an increase in:
- Obesity – Metabolism slows down 90 percent after 30 minutes of sitting.
- Musculoskeletal Pain – Neck and back pain, hip, knee and shoulder pain.
- The muscles in your lower body are basically turned off so they get weaker. Staying in the same position some muscles get shorter and tighter.
- Type 2 diabetes, cancer, heart disease and depression
What do you do?
- Basically you need to get up out of that chair.
- Use a reminder tool to change position every 30- 60 mins. (Apple watch) Your next posture is your best posture.
- Stand up for phone calls.
- Go for a 15 min walk after lunch.
- Consider sit to stand work station.
Sit to Stand Station – Ergotron
Important reminders when using:
- Make sure its ergonomically correct:
- Set height slightly below elbow position when your shoulders are relaxed, upper arms naturally by your side and elbows in 90- to 110-degree angles.
- Use a foot stool or box to place one foot up and alternate. (avoid LBP)
- Use fatigue mat to stand in “T” stance.
- Start standing time on gradient.
- Every 45 mins, stand 15 in good position. Repeat.
The benefits are:
- Increases your metabolism. Even just 5 minutes of standing
- Muscles stretch out and you fire the muscles that were turned off.
- Decreases in triglycerides, cholesterol and blood sugar.
- Productivity increases by 15 percent.