A new study from BMC Public Health says that sitting for extended periods of time throughout the day has been linked with increased risk of health problems and even with death.
The large study included men and women aged 45 and older who were randomly selected. Participants answered questions about physical activity levels and intensity, daily sitting time, and feelings of health and quality of life.
The study found that it is beneficial to increase moderate-to-vigorous physical activity and decrease time spent sitting in order to promote better health and successful aging.
Here is a 5-minute office workout to help get the blood flowing when you are feeling fatigue due to sitting for too long.
Spinal stretch. Sit upright in your chair with your feet on the floor and knees inline with your hips, stomach braced and your shoulders relaxed. With right hand on desk, twist torso to left, and place left arm behind chair back. Breathe deeply and hold for 10 seconds. Perform three repetitions on both sides.
Chair squat. Place your chair to lowest setting. With feet shoulder-width apart, squat until buttocks skim the surface of seat, then return to start. Repeat 20 times. Add resistance by holding briefcase, or purse to chest.
Desk push-up with glute kick-back. Place hands on desk a little wider than shoulder-width apart. Bring feet about 1 yard away from desk. Lower body into push-up, and bring right knee to chest. Straighten elbows and extend right leg back to contract glutes. Repeat 10 times; switch legs.
Paperweight woodchop. Stand with feet slightly wider than shoulders. Hold paperweight with both hands and extend arms overhead inline with left foot. Bring arms across body and bring hands to outside of right knee while performing squat. Return to start position. Perform 10 times on each side.
Seated flutter kick. Sit upright in chair with abs engaged and shoulders relaxed. Placing hands on armrests for stability, straighten and lift legs parallel to floor while squeezing hamstrings. Alternate lifting left and right legs in flutter motion for 30 seconds.
Resource: IDEA Fitness Journal