On average, Canadians employed in full-time work are sedentary, or stationary, for nearly 70 per cent of their day. Fortunately, small changes can make a difference. Diane Gallagher, project co-ordinator, and Caylee Vogel, program administrator, with Lethbridge Polytechnic’s Be Fit for Life Centre share practical tips to reduce the negative physical effects of a sedentary work style.
“Sedentary workstyles are associated with poor health and even chronic diseases,” says Vogel. “Health guidelines recommend minimizing sedentary behaviours, as they lead to tightness in your shoulders and neck and reduced range of motion in your hips and legs, resulting in tension, soreness and even headaches.”
A sedentary workstyle is described as a low-movement work environment, where employees sit for four to six hours per day, on a regular basis. A misconception around sedentary behaviours is that it’s age-related.
“I think it impacts all ages; our bodies are made to move,” says Gallagher. “We see youth in high school and post-secondary facing posture issues and over-reliance on leaning or being cross-legged, which can lead to stress on opposing sides of their bodies.”
Gallagher and Vogel say there are simple, yet effective steps people can take to feel better after sitting at a desk for an extended period.
“It’s important to stand and move around when you can, taking a break every hour or two, if possible,” says Gallagher. “It’s important to leave your desk and intentionally ‘break’ that sitting posture.”
“Seated stretching, like extending your upper back with your hands behind your head, is a good start,” adds Vogel. “Carefully stretching out the sides of your neck, or even trying door frame stretches, will help improve blood flow.”
Vogel also shares that one of the most important exercises is simply going for a walk.
“Walking is great, but pay attention to your posture,” says Vogel. “Keep your head and neck upright and pull your shoulders back to a relaxed position. Shoulder or arm circles are also helpful when you’re walking to improve flow; really anything that will improve circulation.”
Gallagher says simple techniques around breathing while at a desk can also reduce stress and tension.
“People tend to shallow breathe when feeling anxiety or stress at work, causing strain on the cardiovascular system,” she adds. “Taking full breaths, relaxing your shoulders and forming a habit of taking deep breaths after sending an email, for example, can help.”
“Rather than reaching for another sip of coffee in those tense moments, go for a quick walk – something we like to call a ‘fitness snack,’” says Gallagher. “Making your breaks a little active, even a two-to-three-minute walk is so helpful.”
“It’s also important to drink the right amount of water throughout the day, based on activity levels,” adds Vogel. “You shouldn’t feel thirsty throughout the day, so listen to your body. And, if you’re drinking enough, your body should be getting you up for a quick walk often enough.”
Outside of the workplace, there are other ways to improve your physical well-being.
“Any activity will support better health, but strengthening your upper back and upper body will help with posture, along with mobility exercises to reduce stiffness and improve that range of motion,” says Gallagher. “Get out and get moving! It all adds up and it doesn’t need to be consecutive; just here and there will help in the long run – so find what works for you.”
Gallagher and Vogel are part of the Be Fit for Life Centre, an on-campus hub for fitness and wellness. They offer a wide range of accessible programs, including group fitness, yoga, mindfulness classes, wellness workshops and more. Their team of wellness experts are passionate about creating inclusive, engaging experiences for multiple ages and fitness levels. To learn more, or to sign up for an upcoming class, visit www.lethpolytech.ca/be-fit-for-life.