BY JOYCE WONG JIN YI
ACCORDING to a survey that evaluated sedentary lifestyles, nine out of ten Malaysian spend more than half of their waking hours sitting (at least six hours a day) at their desk. Long, uninterrupted periods of sitting, whether you are sitting at a desk, behind the wheel, or in front of a screen, can be harmful and health hazards.
Research has linked sitting for long periods with several health concerns. They include an increased risk of metabolic syndrome, type 2 diabetes, hypertension, and heart diseases. Another research found that the risk of dying for those who sat for more than eight hours a day is similar to those who smoke and are obese. That is why the new phrase is: Sitting is the new smoking!
Sitting for long periods can weaken and waste away the gluteal muscles. These muscles are important for walking and stabilizing. When you sit, your calf muscles are not contracting to help propel spent blood in the veins back to the heart. This can reduce blood flow by up to two-thirds in the legs. A thrombus is more likely to form when blood collects in the blood vessels of the legs. When the thrombus breaks free, it can cause a pulmonary embolism.
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Most of you may also experience pain and stiffness in your neck and shoulders if you spend too long hours in front of your computer. Prolonged sitting not only affects our physical health but is also associated with low mental well-being and depression.
After discovering so many scary truths about the danger of sitting, how can you save yourself this danger?
It is always not too late to get yourself back on track. Yes, you can always add small, simple activities to your day! Let me give you this practical and yet simple example:
When you work in an office or study on your desk, be sure to stand up and take a break from your working desk every 50 minutes. Take a one to five-minute break from your work desk. Where do you go? Maybe your pantry or garden nearby. Take a few deep breaths and see, hear and feel your surrounding. Yes, I highly recommend bringing your attention back to your present moment, standing, and doing some simple stretching. Then, return to your work desk with more focus and a refreshed mind.
You may need your smartphone or alarm clock to remind you “is time to get up and walk around”. Soon, you do not need a reminder because your body will automatically remind you. You can try a standing desk too! It’s fun. If you wonder about the effectiveness? Try it up and experience this wonderful feeling! This technique can help you get up and walk, but it is also very effective in de-stressing yourself and improving your work and study performance.
Here is another example that I have practiced for more than ten years. Rather than sitting down to read your reports or books, you can choose to walk around. Sound crazy? Definitely not. I recommend it to you because I know it’s practical and effective.
Practical and yet simple is my key to creating a vibrant life! Want to discover more tips on how you can move your body to stay active and healthy? Your vibrant life is just a click away at https://www.joyce-wong.com/wellnessmasterclass. You can access it anywhere, anytime, at your own pace. Like it? That’s more! Sign up before 30 March; you’ll be granted one-year complimentary membership in my Wellness Inner Circle (worth $144) and one hour 1-1 coaching session with me.
You deserve to feel great and live a vibrant life. See you there!
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