Admit it, Dragons. We’re sitting more than we should, getting attached to that revolving chair or that side of the couch, but this is one affinity we would regret bringing to the next level.
Though parent-employees might sing a different tune (what with your spouse and your three children with you 24/7, how can you stay put, right?), the students and a good number of UA&P employees have become prone to prolonged sitting—whether it be due to synchronous classes, desk work, or even video calls with friends. The unplanned opportunities for physical movements have been reduced. No rushing up or down the ACB stairs (not to mention the PSB stairs!) to make it to your next class. No running around the PSB oval. No walking along Pearl Drive to get your daily fix of caffeine. These days, unless we schedule our exercise and be deliberate in doing physical activities, we can get drawn to the comforts of sitting, dubbed as “the new smoking,” without realizing its attendant perils.
“Research has linked sitting for long periods of time with a number of health concerns,” said Dr. Edward R. Laskowski, co-director of the US-based Mayo Clinic Sports Medicine Center. “They include obesity and a cluster of conditions—increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels—that make up metabolic syndrome,” the professor at the College of Medicine of Mayo Clinic wrote in answer to the question about the risks of sitting too much, which is published here.
Though more study is needed to know the extent of the effects on health of sitting, “it seems clear,” Dr. Laskowski noted, “that less sitting and more moving overall contribute to better health.”
So, Dragons at home, how can we break up our sitting spells without breaking the bank or your back? Try the following measures.
- Stand rather than sit whenever you have the chance.
Talking on the phone? Stand and walk around the room. Reading reports from your computer screen? Stand and gently swing those legs.
“The impact of movement—even leisurely movement—can be profound,” Dr. Laskowski emphasized. “For starters, you’ll burn more calories. This might lead to weight loss and increased energy. Also, physical activity helps maintain muscle tone, your ability to move and your mental well-being, especially as you age,” the avid hiker and climber explained.
The Better Health Channel in Australia recommended the following to avoid sedentary behavior:
- When you’re tidying up, put items away in small trips rather than taking it all together.
- Stand up and do some ironing during your favourite television shows.
- Rather than sitting down to read, listen to recorded books while you walk, clean, or work in the garden.
- Set the timer.
“I keep track of time,” said Dr. Stella Marie Urbiztondo, head of the Department of Physical Education of UA&P. When her timer goes off after one hour, she simply stands up and continues working from that position, especially if the task requires greater concentration.
“Otherwise, I do simple exercises like walking up and down the stairs, or marching in place (high knees) for 30 seconds; squatting 10 times or, if my knee is bugging me (because of an old injury), doing hip bridges instead,” she continued.
So, set a reminder in your calendar, use your phone’s timer, or run an app that will remind you to move. Set even the timer on your television. Take a break from sitting every 30 minutes or so, and do one or two things that will only take a few minutes. Stretch. Water your plants. Hang the laundry. Wipe the dust off the windowsill. Put your books in order. Make your wall zoom-worthy. Better yet, ask your mom what you can do for her.
- Improvise.
Some people have resorted to placing a work surface above their treadmill so that they can be in motion most of the day, but this cannot apply to everyone. You can, however, repurpose old chairs or tables into a standing desk. Or put your laptop on a high table or counter in order for you to stand for some minutes. Not for hours though. Standing for long hours has its own downsides too. Back pain, for one. As in most things, moderation is key.
What can you add to the list? Share with us what works for you in breaking up your sitting time.#
References:
Mayo Clinic. (2020, August 19). What are the risks of sitting too much? https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005
Victoria State Government Better Health Channel. (2018, August 22). The dangers of sitting: why sitting is the new smoking. https://www.betterhealth.vic.gov.au/health/HealthyLiving/the-dangers-of-sitting
Banner photo by Ivan Samkov from Pexels.
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