Anyone who spends lot of time in front of a computer sitting can have major postural issues. Chronic sitting is a major threat and is touted as the new smoking.
I have written a post about this on my blog. To summarize this post:
1) Being sedentary (usually classified as taking less than 3,000 steps in a day ) is associated with a 112 percent increased risk of diabetes, 147 percent increased risk of cardiovascular disease. This meta- analysis of eighteen studies which included 794,577 participants also compares chronic sitting with smoking and suggests a similar mortality rate!
2) According to Tom Rath, the best selling author of Eat, Move, Sleep which has sold more than 6 million copies- ” Sitting more than six hours a day increases your risk of an early death” Sitting is a serious threat and should not be taken lightly.
Almost six months back I realised that I was also leading a sedentary lifestyle, even though I was lifting kickass weights, doing Yoga etc.
But the day I realized that I need to start living an otherwise active lifestyle too, I have including these following habits that has reduced my sitting tremendously and have contributed on improving my posture:
#Habit no 1: I got a custom made standing desk
I write a lot! Besides writing for this blog, I take out time to answer questions on quora, I have also authored a book and have recently announced my second one. This requires me to be seated in front of my Mac almost 10 hours a day! But now, with the standing desk I alternate between standing and sitting.
After 6 months now, I stand almost 60-70 percent of the time. I have included a stepper beneath me and take break to do calve raises! Talk about innovation…haha.
Now, I do understand that not everyone is fortunate enough to be their own boss. So if you work in an office and don’t have your personal cabin I highly recommend to drink lots of water! This will make sure you don’t sit for more than 15 minutes at a stretch!
# Habit no 2: I take around 7,000 to 10,000 steps daily, no matter what!
Standing burns more calories than sitting, and can improve your posture. But its not enough. You need to include walking in your lifestyle.
Find ways to walk more: Take stairs whenever you can, walk your dog, play with your child, get up when a commercial comes on TV, always walk when talking on the phone and things like that. Recently I purchased a fitness band, and I am literally hell-bent on completely my 10,000 daily steps!
#Habit no 3: Breathe correctly
Most of us breathe into the upper chest, which is the not the best way to breathe because it signals the body that we are under stress. Instead practice diaphragmatic breathing which causes the brain to release endorphins which in turn reduces muscle tension and feelings of anxiety. Take deep breathes throughout the day.
# Habit no 4: Strengthen your core muscles
There are many muscles in the core area which works to maintain your posture like erector spine and transverse abdominis. They are deep muscles which needs to be stimulated with isometric holds like doing vacuums, planks etc