Time spent sitting as an independent risk factor for chronic disease?

Hi Neil - completely agree.

We spend so much of our lives in a sedentary state. How about 45 mins to an hour of exercise 5 times per week - -eg Monday to Friday (normally our most sedentary days) - should that counteract the lack of exercise completely?

Hi all healthsharers,



Continuing the theme of time spent sitting as an independent risk factor for chronic disease.



Has anyone been spending more time out of their chair since this thread has been posted? I know I have!



Even though my work role and tasks - physiotherapist and accredited exercise physiologist - means that I am up and out of my chair and moving around a lot, I also spend at least half my day sitting during some parts of my consultations and completing paperwork. When I conscious have thought about it… I sit more than I realised!



Over the past week or so, I have made a few simple changes to my personal work practices:colleague discussions at work - standing for the entire chat (30 seconds to 10 minutes)patient consultations - standing for the first few minutes of consultations while we get a status update (for me this is setting an example to my patients that we sit enough as it is and bring it up briefly as a discussion point!)paperwork periods (from 5-60 minute periods) - once I complete a letter or document, I click print, stand up and walk to the printer, sign the document and file for sending (for me takes 15 seconds)lunch time - get outside for a 5 minute breath of fresh air with a walk

I understand that these strategies are not realistic for everyone in different work roles and industries, but small changes can go a long way. Strangely enough, I have actually found my efficiency has been better!



As Bob Marley said, get up, stand up, stand up for your right (to a healthy life)!



Regards, Neil

Hi all healthsharers,



The festive season is upon us again… how quickly does the year go!?



With the festive season comes plenty of festive events. Many of us will be attending multiple events over the next few weeks… work and friend parties to celebrate the end of a productive year… family events to catch up on developments/ achievements/ new additions/ etc.



With the festive season, we are likely to be sitting a lot - at dinner, during travel (car, plane, etc) - and standing a lot. This is the time of year where people can slowly develop low back or neck pain… we are too busy being festive and social! So stretching is important to keep our bodies happy and to get through the festive season in a festive mood.



A simple stretch for the low back is to…. place your hands in the small of your back ( or on hips), and gently lean backwards… repeat this motion 5-10 times… repeat after periods of sitting greater than 20 minutes. If pain develops during this stretch STOP!… this is an indication that you have a restriction in your back that needs assessment.



So please stretch over the festive season!



As Bob Marley said… get up, stand up, stand up for your rights (to a health back and neck!)



Happy festive season to all.



Regards,



Neil

Thanks Neil… Do you think going for a light jog for 15 mins every lunchtime on a week day would alleviate problems associated with prolonged sitting as well?

Hi Neil

I read this post from you and just wishing to ask what can someone like myself with diffuse idiopathi skeletal hyperostosis do to help with their own rehab.. I am limited to so much that i can do it takes me now 3 days to clean house otherwise i end up in agony, i can only stand to iron for 15 mins then must sit to give my spine a rest. I have had this problem most of my life and i have been told the way i walk isnt helping as my feet roll alot and in summer i cant wear sneakers all the time its too hot. I also have scoliosis and osteo arthritis any info to help myself would be appreciated most drs just send me home with pain relief

Debra

When I sit at the computer I give myself a task that will take 3/4 hr or so. When I complete this task I  do a few abdominal exercise or Yogic practices for the abdominals. I have a home gym and also do a few exercises as a break.

Hi Eric,

I concur with your comments wholeheartedly! Most of us sit far too much.

As a diabetes educator I like to set an example by riding or running the 15 km into work and then using an under desk cycle whilst sitting. I also ensure that I get up from my desk every 20 minutes and move.

If we could get everyone moving, type 2 diabetes, mental health and a multitude of other conditions would hopefully keep our businesses growing at a much slower rate. I would be happy for that!

Natalie

Hi Debra

Sorry to hear that the activities of daily living that most of us take for granted ( or try to avoid) are so difficult for you.  Congratulations on your efforts and enquiries to self manage these limitations.

As well as being an OT, I am a fitness professional and recommend you consider water based exercises for assisting you with maintaining your endurance for daily activities as well as providing you with an environment supportive of your condition.  Water is great for engaging is low - no impact exercises or movements, increases in range of motion as well as many other therapeutic benefits.  If you have access to a heated pool, this would provide a very therapeutic environment year round that in which you can also achieve many other health benefits.

All the best with it.

Tina