Human bodies are designed to function efficiently in an upright position and stay healthy for longer years by actively moving around. However, the current modern-day lifestyle has confined most of us to our chairs for maximum waking hours during the day for activities such as studying, eating, desk-jobs with a computer, commuting, or watching television. 

Prolonged sitting has significant negative effects on our bodies. Studies state that sitting for long makes us susceptible for several serious health conditions such as cardiovascular problems, diabetes, and obesity among others. Moreover, prolonged sitting is also known to reduce the physical strength and aerobic capacity of the body and cause various musculoskeletal problems. Hence, it is very essential to get our body moving and reduce or reverse the effects of prolonged sitting.

Here, we bring forward to you some simple and effective ways to help reduce the negative effects of prolonged sitting.

  • Take frequent breaks while at work, get up from your chair walk a few steps, or perform gentle stretches to help restore circulation
  • Move around as much as possible. Examples include walk around while talking over a phone, walk to a colleagues’ desk to talk to them instead of pinging a message, walk to the coffee/water point at work
  • If feasible opt for a standing-desk at work
  • Try standing to perform the works you do while sitting
  • Include about 30-40 minutes of walking or alternative 20 minutes of jogging in your daily routine 
  • Play a sport of your choice such as tennis, badminton, etc
  • Join aerobic or Zumba classes
  • Take the stairs instead of the elevator
  • Prefer walking or cycling as the way to commute near distances
  • Be physically active throughout the day

Concentrate on exercises that strengthen your core muscles, back, glute muscles and legs. Few highly effective exercises include plank, glute bridges, squats, dead bug exercise, pilates, and yoga

Take Home Message - Physically exercises and being active throughout the day are the key to reverse the negative effects of prolonged sitting. However, you don’t always have to sweat it out, there are several other ways that you can choose to keep moving around. Keep moving, cut down the health risks and add years to your life.

Disclaimer: The content (video/text) presented on this page should not be considered as a substitute for medical expertise. Please "DO NOT SELF-MEDICATE" and seek professional help regarding any health conditions or concerns. Practo will not be responsible for any act or omission arising from the interpretation of the content present on this page.