If you're working a 9 to 5 job, a stiff back and tense shoulders are just collateral damage. You might've heard how detrimental sitting for hours on end is for your health, and you might've brushed it off because hey, you're not going to ditch your job because of that, are you? Well, you don't have to, but you do have to make the effort to adopt little changes that'll go a long way. We asked our in-house fitness expert at The Transformation, Rohan Mathew, to give us some tips on how to keep your body active at work.
First off, let's reveiw the dangers associated with bad posture at a desk job - turns out, it could be the root cause of a bunch of problems. "Higher incidences of diseases and death are all linked to mobility. A bad posture could also lead to issues with your back, shoulders, neck and knees,” says Rohan. Some studies even show that it could cause breathing problems, cause headaches and maybe even alter hormone levels in the body.
What you could do about it? "Well, it's simple. Just give your body a break!," he says. “Take a break from the desk every hour, get up and walk around for a few minutes, stretch, and then get back to your seat. If getting up is a hassle, you could do a variety of stretching sequences in your chair at regular intervals." (Lucky for you, there are ways you can stretch at work without looking like a weirdo! Check them out here). If you tend to get so engrossed in work that you can't remember to take a break, there's a simple trick you could try. "Use the timer on your phone! Set it to ring every hour so it reminds you to move around and reset your posture. You'll see that you're eventually more productive as well,” he says.
Then there's also technology to the rescue. “A standing desk, which is at the level of your waist and allows you to work while standing, can help to an extent - it encourages you to move around and not sit in one position throughout. Then there's also the option of sitting on something that is a little more unstable like an an exercise ball, so you keep your body engaged the whole time,” he suggests.
So there, all it takes is to be a bit more active and mindful to save you a trip to the physiotherapist!