3 Tips To Counter The Effects Of Sitting All Day

Many people are required to sit for most of the day while working. While standing desks and other unique workstations work for some people, not everyone is able to prevent sitting for hours at a time each day. According to Mayo Clinic, extended sitting can lead to a variety of health problems including obesity, high blood pressure, and cardiovascular disease. If you are in an office job that requires you to work from a desk, these statistics can be frightening. Fortunately, there are a few ways you can decrease your chances of developing those conditions because of a forced sedentary lifestyle.

One of the easiest ways to counter the effects of sitting all day is to simply get up and walk (via Mindbodygreen). When you're able to take a break at work, take a brisk walk around the building or outside for some fresh air. And don't discredit short walks if you're only able to sneak away from your desk for a few minutes. Getting up from your chair and moving around promotes circulation and can help your body counteract the negative effects of sitting, whether your walk is five minutes or an hour long.

Other ways to counter the effects of sitting

Walking isn't all you can do to avoid health issues caused by extended sitting. Stretching is a great way to improve circulation and loosen up tight muscles (via The Center for Physical Rehabilitation). Many yoga stretches, including the cat and cow pose, can stretch out your spine and help you avoid lower back pain. Other stretches, like ankle rotations and knee extensions, can get the blood pumping through your body again (via Mindbodygreen).

Finally, you can help your body by eating heart-healthy foods that promote healthy vascular function. One of the best options is citrus fruits, which contain antioxidants that increase nitric oxide and improve blood flow. Garlic and onion offer similar effects and have anti-inflammatory properties. Fatty fish, which contain omega-3 fatty acids, can also improve cardiovascular health. You may not be able to control the fact that you have to sit all day, but there are many ways you can support your body and counter the negative effects of sitting for prolonged periods of time.