According to the Deseret News, the University of Southern California and the University of Arizona led a study examining the correlation between sitting 10 hours a day and increased risk of dementia in adults over 60.
Even people who exercise every day are at increased risk of dementia if they spend most of their day sitting. washington post.
How can I change my habit of sitting too much?
The study found that the risk of dementia was reduced regardless of physical activity or muscle use. Here are five easy ways to get more exercise during your 9-to-5 desk job.
1. Walk or bike to work
Brisk walking or cycling can raise your heart rate to the same level as running, and have similar benefits. Benenden Health. Walking and cycling aren’t just good for your heart, they’re also great for your mental health. Both increase self-esteem and release endorphins that increase positivity and motivation.
Another benefit of walking or cycling to work is that you can save money on gas and public transportation. Even if your commute is too long to walk or bike the entire way, you can increase your physical activity and reduce your risk of dementia by parking a little further away than usual.
2. Use a standing desk
health line reported in study It turns out that using a standing desk burns significantly more calories than sitting at a desk.
Wisconsin Orthopedic Hospital Similarly, we’ve found that standing desks help workers be more active during the day. They wrote: “Small movements and active moments throughout the day can help you stay awake and alert. By literally ‘thinking on your feet’, you can be more engaged.” If you’re feeling sluggish during your workday, adding a few hours of standing time can help you regain some of that energy and enthusiasm. ”
3. Sit on a balance ball
Sitting on a balance ball is more difficult than sitting on a regular office chair and requires more body movement as a result. The goal is to increase physical activity, and using a balance ball will require you to change positions more often.
Another benefit of sitting on a balance ball at work is that it improves your posture. work space. They said: “When you sit in a regular office chair, it’s easy to slouch and forget about your posture. Using a balance ball makes you pay more attention to your posture and strengthens important muscles like your core and erector spinae muscles. You can strengthen your muscles.”
4. Talk directly to colleagues
Instead of sending a message to a colleague on Slack or emailing a specific team, communicating your announcement directly gives you another chance to get a little back on your feet.
Talking directly to your co-workers will not only give you more excuses to get physically active, but it will also help you build better relationships at work. Face-to-face communication is the best form of communication. “All other communication methods are just simulating human-to-human communication,” says John Robinson, founder and president of Lunar Graphic. fast company.
5. Go for a walk during lunch
Many companies offer a 15-minute break every few hours and at least a 30-minute lunch break. Daily MBA One study reported that “people who took a walking lunch were more alert and less stressed in the afternoon.” Another study showed that walking outdoors helps spark creative thinking and new ideas. ”
