Staying Fit During Your 8-Hour Work Week

Presentation by Patrick Moran

Many of us sit in front of a computer for long hours without breaks as part of our jobs.

But sitting all day can lead to dangerous health conditions.

According The Washington Post, four health experts outline

exactly what goes wrong in our bodies when we sit for nearly

eight hours per day.

Here are the 13 deadly health conditions that can

happen overtime from sitting too long on your butt:

1. Foggy Brain

Moving muscles pump fresh blood and oxygen through the brain and trigger the release of all sorts of brain- and mood- enhancing chemicals. When we are sedentary for a long time, everything slows, including brain function.

Source: https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/

2. Strained neck

If most of your sitting occurs at a desk at work, craning your neck toward a keyboard or tilting your head to cradle a phone while typing can strain the cervical vertebrae and lead to permanent imbalances.

Source: https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/

3. Sore shoulders & back

The neck doesn’t slouch alone. Slumping forward overextends shoulder and back muscles as well, particularly the trapezius which connects the neck and shoulders.

Source: https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/

4. Inflexible spine

When we move, soft discs between vertebrae expand and contract like sponges, soaking up fresh blood and nutrients. But when we sit for a long time, discs are squashed unevenly. Collagen hardens around tendons and ligaments.

Source: https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/

5. Disc damage

People who sit more are at greater risk for herniated lumbar disks. A muscle called the psoas travels through the abdominal cavity and, when it tightens, pulls the upper lumbar spine forward. Upper body weight rests entirely on the ischial tuberosity (sitting bones) instead of being distributed along the arch of the spine.

Source: https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/

6. Heart disease

Muscles burn less fat and blood flows more sluggishly during a long sit, allowing fatty acids to more easily clog the heart. Prolonged sitting has been linked to high blood pressure and elevated cholesterol, and people with the most sedentary time are more than twice as likely to have cardiovascular disease than those with the least.

Source: https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/

7. Overproductive pancreas

The pancreas produces insulin, a hormone that carries glucose to cells for energy. But cells in idle muscles don’t respond as readily to insulin, so the pancreas produces more and more, which can lead to diabetes and other diseases. A 2011 study found a decline in insulin response after just one day of prolonged sitting.

Source: https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/

8. Colon cancer

Studies have linked sitting to a greater risk for colon, breast and endometrial cancers. The reason is unclear, but one theory is that excess in insulin encourages cell growth. Another is that regular movement boosts natural antioxidants that kill cell-damaging —and potentially cancer-causing— free radicals.

Source: https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/

9. Mushy abs

When you stand, move or even sit up straight, abdominal muscles keep you upright. But when you slump in a chair, they go unused. Tight back muscles and wimpy abs from a posture-wrecking alliance that can exaggerate the spine’s natural arch, a condition called hyperlordosis, or swayback.

Source: https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/

10. Tight hips

Flexible hips help keep you balanced, but chronic sitters so rarely extend the hip flexor muscles in front that they become short and tight, limiting range of motion and stride length. Studies have found that decreased hip mobility is a main reason elderly people tend to fall.

Source: https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/

11. Limp glutes

Sitting requires your glutes to do absolutely nothing, and they get used to it. Soft glutes hurt your stability, your ability to push off and your ability to maintain a powerful stride.

Source: https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/

12. Poor circulation in legs

Sitting for long periods of time slows blood circulation, which causes fluid to pool in the legs. Problems range from swollen ankles and varicose veins to dangerous blood clots called deep vein thrombosis (DVT).

Source: https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/

13. Soft bones

Weight-bearing activities such as walking and running stimulate hip and lower-body bones to grow thicker, denser and stronger. Scientists partially attribute the recent surge in cases of osteoporosis to lack of activity.

Source: https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/

Humans & their Lifestyle

A human being is not designed to spend hours hunched up in a chair, looking at screens on a fixed focal plane, and talking on the phone.

Source: https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/

Alternative Solution

The best way to improve your health during office hours is to use a standing desk.

Standing while working keeps you energized, focused, and productive. It’s a win-win!

The Power of Standing DesksMany working professionals have made the switch to a

station that keeps them on their feet, and often find they love it.

Source: http://www.cheatsheet.com/health-fitness/standing-desks-what-to-know-before-you-buy.html/?a=viewall

Brain Boost

Recently, new study findings suggest that standing desks may

also provide a brain boost by enhancing cognitive skills like

focus and memory.

Source: www.forbes.com/sites/daviddisalvo/2016/01/18/using-a-standing-desk-could-give-your-brain-a-boost/#21dfed54ed77

This is the first time research has linked use of standing desks to an observable

change in cognitive function.

Source: www.forbes.com/sites/daviddisalvo/2016/01/18/using-a-standing-desk-could-give-your-brain-a-boost/#21dfed54ed77

New Study: Benefits of Standing Desks in Classroom

This is supported by a recent study from Texas A & M School of Public Health, that found health and neurocognitive benefits from the use of standing desks in classroom environments.

Source: http://www.parentherald.com/articles/17485/20160126/use-standing-desks-good-impact-both-health-students-academic-performance.htm

Students Choose To Sit or Stand

The study article’s headline read: “The Use of Standing Desks In Classroom Has Good Impact Both On Health And Student’s Academic Performance, New Study Reveals”

Science Daily explained, “students are given their own preferences whether to stand or sit in their classroom.”

Source: http://www.parentherald.com/articles/17485/20160126/use-standing-desks-good-impact-both-health-students-academic-performance.htm

–Ranjana Mehta, Ph.D. (Researcher from Texas A & M School of Health whom explored the

neurocognitive of participants using standing desks)

"Test results indicated that continued use of standing desks was associated with significant

improvement in executive function and working memory capabilities.”

Source: http://www.parentherald.com/articles/17485/20160126/use-standing-desks-good-impact-both-health-students-academic-performance.htm

However, not everyone can stand for a full workday or wheel a standing desk into their office. If you’re stuck with the old-

fashioned desk you can still do your best to make sitting less damaging on your body.

Source: http://www.visualistan.com/2015/11/staying-happy-and-healthy-at-work.html

How To Help Relieve Pain Points While Sitting:

Source: http://www.visualistan.com/2015/11/staying-happy-and-healthy-at-work.html

Neck

Position screen to match natural gaze.

Source: http://www.visualistan.com/2015/11/staying-happy-and-healthy-at-work.html

Shoulder

Keep tips of shoulders in line with the arch of your collar bone.

Source: http://www.visualistan.com/2015/11/staying-happy-and-healthy-at-work.html

Back

Be aware of your posture.

Source: http://www.visualistan.com/2015/11/staying-happy-and-healthy-at-work.html

Elbow

Keyboard should be at or below elbow height.

Source: http://www.visualistan.com/2015/11/staying-happy-and-healthy-at-work.html

Wrist

DO NOT use your wrists to support your body! Hover just above the keyboard and mouse.

Source: http://www.visualistan.com/2015/11/staying-happy-and-healthy-at-work.html

Hips, Knee, Ankle

Use an anti-fatigue mat for extra support. it will keep your legs moving and thereby relieve pressure of your joints and improve circulation.

Source: http://www.visualistan.com/2015/11/staying-happy-and-healthy-at-work.html

And, now there’s a standup desk for the Startup World:

Yesterday, Forbes published this article, introducing us to a standing desk named

Oristand.

Click to read article

If you liked this piece, please check out:

Patrick Moran’s Fitness Website

Patrick Moran is a lifelong athlete and fitness leader from Alexandria, VA. He holds a Bachelor’s of Arts in Political

Science from Yale University.