Even if you go to the gym several times a week, it doesn’t save you from the consequences of a sedentary lifestyle. Research shows that prolonged sitting every day increases the risks of cardiovascular diseases, diabetes, osteoporosis, and even dementia. The good news is that the harm can be reduced by making a few simple changes in your life.
1. Move Every 60 Minutes
Set a timer or reminder on your phone: every hour you need to stand up and move for at least 5–10 minutes. Walk around the office, do some stretching, step out onto the balcony, or just drink water while standing. Even short breaks help get the blood flowing and relieve tension in the spine.
2. Walk Every Day
If you don’t have time for a full workout, a one-hour walk in the morning or evening is enough. You can get off one or two stops earlier or walk to the store. The main thing is that movement should become a part of your daily routine, not a rare event.
3. Eat More Often, But Less
Instead of three large meals, try fractional nutrition — small portions every 3–4 hours. This stabilizes energy levels and prevents overeating, which often happens to those who sit at the computer for long periods.
4. Check Your Workspace Setup
Use an orthopedic chair with lumbar support and make sure the monitor screen is at eye level. This reduces strain on the back and neck. If possible, alternate between sitting and standing while working — you can buy an adjustable desk or simply place your laptop on an elevation.
5. Do Short Stretching
A few simple movements — bends, head rotations, stretches, and chest openings — will help improve your well-being and posture. Just 2–3 minutes of stretching every hour is enough to feel noticeable relief by the evening.
Small but regular actions really work — they protect the body from "office chair diseases."
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