If you sit all week, you need to do the following…
The average commute for suburban residents is approximately 30 minutes each way. A full time job for most professionals is 40 hours or more per week, usually sitting down at their desk or workstation. Meal times are almost always seated, roughly 2 hours per day. Daily activities constitute about another 3-6 hours of sitting at home for studies, leisure, or miscellaneous tasks after a day of sitting at work. It sums up to the following:
Commute 1 hr
Meals 2 hrs
Work 8 hrs
Daily Activities 3 hrs
2. Get on a treadmill or elliptical machine.
Even if you are not a runner, spend some time walking or jogging for 10-15 minutes at a time on the streets or on the machine. The elliptical machine is a good way to be upright and avoid the impact effect of running or jogging.
3. Park farther away.
Don’t try for the closest parking spot.
4. Take the stairs when you can.
5. Get a stand up desk module.
You don’t have to replace your workstation with a motorized desk system, but there are units that can be placed on top of your existing desk which can be elevated.
6. Take the Metro a few times a month, and increase your time walking to and from work.
7. Take a yoga class once a week to emphasize your extension and standing positions. There are apps and videos out there that you can follow even a 15 minute routine through your phone as a part of your gym warm up.
Taking time during the week to focus on standing and extension positions for your spine takes planning and intention. The 40 hour sitting work week is here to stay, but we can still make accommodations to fight off the sedentary effects of voluntary confinement. Sit tall, and stand taller! Good luck desktop warriors!
Dr. Adrian Pujayana has been providing drug-free solutions for health and wellness to adults, athletes, and youth since 2000 through his private practice at Family Chiropractic Center of South Pasadena, a place for strength training and nutrition based health care.