How to Stay Healthy While Sitting at Your Computer
By Sandy Schroeder
Wherever you are, at work or at home, sitting in front of a computer for long periods can cause you to lose muscle strength, gain weight, and gradually slip into an inactive lifestyle.
For me, a long day sitting at work inevitably leads to an evening in my most comfy chair with my feet up. Walks, or yoga sessions, simply don't happen.
Real Simple experts say extended sitting can raise the risk for obesity, type 2 diabetes and heart disease.
Turn Everything Around
Here are Real Simple's tips for working on a computer and staying healthy.
Protect your body with ergonomically correct chairs - Or take steps to get the same effect. Make sure your back and shoulders are comfortably supported and your feet reach the floor as you look straight ahead at your monitor. I was lucky enough to find an affordable adjustable chair in an office closeout. It fits the body like a glove. Also consider an adjustable platform that lets you sit or stand and cushioned keyboard and mouse pads.
Be aware of your posture - Slouching or slumping forward strains muscles and joints and leads to back and neck pain. Keep your body and spine in a neutral position with hands and forearms parallel to the floor. Get someone to take a picture of you while you are sitting. Then work on improving your posture.
Make your monitor and screen work for you - Be sure you are looking straight ahead and reduce screen glare to avoid eye strain. Take frequent breaks looking away from your work.
Step away every 30 minutes - Use 5- to 10-minute breaks to stretch, walk around or do a few yoga poses.
Work on staying active - Start gradually and balance sitting with favorite sports, walks, or runs. Fill in the evenings with movement. Head to the park right after dinner or park a stationary bike in front of the TV. Close with a short yoga session before bed.
Whatever you choose to counteract sitting, stick with it until it becomes part of your regular routine. Develop a ritual that works for you. Make sure your body is supported and comfortable and take regular breaks. Pay attention and take longer breaks or make adjustments to your seating if you are having back or neck pain. See your chiropractor for more solutions and pain relief.
To learn more about your health, wellness and fitness see your local chiropractor at The Joint Chiropractic in Windermere, Fla.