As we wrap up Global Employee Health and Fitness month, we want to highlight some important facts and exercises to keep you healthy while you work!
Did you know?
FACT: The average US adult sits 6.5 hours a day. For teens it’s even more. That is an increase of about an hour a day since 2007. That means you are sedentary for at least a quarter of your entire day.
Sitting or lying down for too long increases your risk of chronic health problems, such as heart disease, diabetes, and some cancers. Sitting for an extended period can also be harmful for your mental health. Less circulation throughout your body can cause muscles to atrophy and joints to stiffen making YOU feel uncomfortable, achy and gain weight.
According to the Mayo Clinic, it is not necessarily sitting that can be harmful, but the lack of movement caused by sitting too much.
So, can we combat excessive sitting?
The answer is YES.
To combat the effects of too much sitting, one study showed that intense physical activity 60-75 minutes a day can counter the effects of too much sitting. But should you just have one hour of killer cardio and then sit for the next 10? No.
If you have never worked out before, we suggest starting slow. Even if you have years of experience working out, we do not suggest the ratio of 1:8 in terms of intense exercise to sitting. Instead, we suggest:
And try these movements to counter the effects of sitting:
Please consult a doctor or a healthcare provider prior to these movements. These movements are determined from a Certified Personal Trainer, not a healthcare physician. If you are at all worried about your health, please consult your doctor.
Start, by laying on the floor, shoulders relaxed and breathe normally.
Bend your knees, keeping your shoulders relaxed.
To engage your core, do a pelvic tile throughout the entirety of the exercise.
*This is an incredible exercise and I strongly recommend you do this at least twice a day, once when you wake up and once before you go to bed (if you do not have any injuries or consulted a PT on an exercise program).
** For an added level of difficulty, once you have completed the glute bridge on both legs, complete the glute bridge with one leg at a time.
To correctly stand up from your chair, make sure you are NOT using your arms to push yourself UP from your chair. If you are, please refrain. You want to make sure you are utilizing your legs and not straining your neck and shoulders.
Before you get up, position your feet so they are flat on the ground. You can scoot your butt towards the end of your chair, for more ease but please make sure your knees are over your feet.
Engage your core (pelvic tilt).
Drive your feet to the ground and use your legs to lift your body up from the chair. As you stand up, try to keep your knees AWAY from each other. If you notice that your knees are dipping in, you are not effectively using your glutes and may hurt your knees. Once you fully stand, give your glutes a little squeeze. You do not have to have your arms stretched out in front of you (as the picture shows).
Need one last tip to combat sitting? Drink water.
Water has so many benefits for your body but mostly importantly, it makes you go to the bathroom, so you are FORCED to take hourly breaks/walks.
Urban Health Group LLC is a boutique-style, concierge for healthcare navigation and mental health support based in Oakland, California. We empower Black Indigenous People of Color (B.I.P.O.C.) with tools and support to effectively navigate their health and mental health needs for better wellness. We are eliminating healthcare disparities and reducing healthcare biases head on through strategic partnerships.
What we offer at Urban Health Group:
One-on-One Healthcare Navigation Support and our Plan Well for Care Course:
We can help connect you with a therapist at Urban Catalyst Psychotherapy:
Join our Wellness Programs and Series:
-Stay up-to-date by visiting our Events page
-Life / Work Balance Reset Series
-Couples Communication Series
Wellness Programming for companies & non-profits.
Inquire here, Wellness Catalog available: https://www.urbanhealthgroupllc.com/consulting-services.html