Do you spend long hours sitting at a desk?
Being inactive and working at a desk can sometimes cause chronic injuries and illnesses which could be life limiting.
- Type 2 diabetes
- Weight gain
- Mobility problems
- Weakened and shortened muscles
- Poor posture/neck and back pain
- Tiredness and lethargy
Here are a few ways to help improve your activity levels and reduce the risk of these injuries and symptoms occurring. These really don’t have to take extra time, try merging them in to your daily routine.
- A little wander – every 20/30 minutes get up out of the chair and have a little wander, whether that be to the water dispenser, window, toilet or coffee machine.
- Ditch the lift and car – Use the stairs as much as possible at your office it will keep the muscles strong and help keep up the daily steps. If you can’t walk everyday, do what you can on the days you can.
- Calf raises– fit in calf raises while you are at the printer or kettle, aim for a minimum of 15 on both legs.
- Daily stretches– Stretching will help with posture and tension in shoulders, back and legs reducing the muscle tension and allowing normal function. Hold each stretch for 20 seconds.
The image shown is a simple shoulder stretch, give this a try each day after your morning shower or whilst you’re waiting for the kettle to boil!
Emily Wilson – Sports Injury Therapist, Revolution Sports Injuries Clinic at tfd