While a short stint of sitting here and there is natural, longer durations can adversely affect your health.

Especially in this era of data and technology, many people find themselves sitting all day long mostly on their computers either at home or work. It can be quite exhausting at the end of these long hour sessions at one particular spot with little physical activity.

What is commonly now referred to as “sitting disease”, this condition is associated with leg pains, back pains, as well as neck and eye problems. These symptoms could lead to serious health complications if people do not take their physical condition seriously.
There exist multiple ways and simple procedures that you can adopt to ensure you raise your physical activity level and enhance your fitness to suitable levels without much hassle.

Changes to Work Activity
Body activity declines while sitting because seats support the weight, which might stiffen the body parts such as the feet, knees, hips, and ankles. However, there are some techniques that you can adopt in and around your workstation to reverse the damage.

  • Working desk set up- one can utilize an adjustable desk that can allow an alternation of sitting and standing at regular intervals. Additionally, the sitting posture should be at perfect angles with the computer, which should have large enough text to prevent eyestrain. It can further be enhanced through regular breaks away from the computer screen.

  • The area should be organized in a way to promote movement during the workday. Files can be in shelves that require standing up and walking over, as opposed to being at arm’Physical ActivityGroup exercises at work can be helpful due to the sense of cooperation and competition it elicits. You can have regular break notifications at work either for general or personal indoor exercising such as back stretching or simple dance moves.Increasing steps is always a good idea: Use the stairs instead of elevators, park away from the entrance, and take the longest routes to the workstation.s length. Increase the opportunities to get up and move around the office.

  • Face to face contact with co-workers is advisable as opposed to sending emails or instant messages. Also consider taking all telephone calls while standing. Pacing is a good way to increase activity and multi-task while on the phone.

  • Walking meetings- If there is a scheduled meeting, break away from the norm of conference room assembly and take a walk around the block with team members instead.

  • Always stay hydrated; drinking plenty of water is essential for good health as it increases energy and keeps the skin supple. Plus, the needs will arise occasionally to refill the water bottle

Physical Activity

Group exercises at work can be helpful due to the sense of cooperation and competition it elicits. You can have regular break notifications at work either for general or personal indoor exercising such as back stretching or simple dance moves.
Increasing steps is always a good idea: Use the stairs instead of elevators, park away from the entrance, and take the longest routes to the workstation.

Massage

Regular massage deals with postural strains, consequently interrupting the imbalance brought about by prolonged periods of desk working. Furthermore, it increases comfort during moments of relaxation by depleting muscular tension and pain.

Visiting a massage therapist is advisable especially for those who spend the better part of their day sitting. This will improve both physical and emotional wellness.

Advantages of massage:

  • Treatment of muscular pain and relieve tension in the muscles.

  • Enhance flexibility of joints in the body and controls cramps.

  • Improve circulation of body fluids such as blood.

  • Reduces anxiety and depression, taking care of physical and emotional well-being.

The benefits of movement and physical activity during the workday far outweigh being stuck in one spot all day long. Conditions such as leg discomfort, muscle degeneration, brain damage, and indigestion could lead to other health complications such as diabetes, obesity and heart diseases. It’s important to recognize the need to increase movement and care for the muscles and the rest of the body if work requires a person to be sedentary more often.