POST is KILLING You…..
Prolonged Occupational Sitting Timings or POST……
Do you sit all day at a desk?
No matter how fit you are or whether you are a person who goes to gym every day or for a walk, it doesn’t matter, studies suggest that sitting for more than 4 hours promotes chronic diseases, including obesity, increase in cholesterol level, increase in blood pressure and type 2 diabetes to name a few, even if you are very regular in your exercise regime. In fact if you sit for an hour continuously, it triggers this mechanism so in general, you should not sit for more than 50 minutes out of every hour. These effects can be seen after just two weeks of sitting for more than six hours per day, the body increases plasma triglycerides, LDL.
Regularly exercising is not the same as being active. If you are sitting of the rest of the time, you are probably not leading an active life. The amount of time you exercise and the amount of time you spend sitting will define whether you are leading an active life or sedentary one. If you exercise regularly for let’s say 30 minutes every day but spend rest of the time sitting you are actually leading a sedentary life as it is quite taxing for your hips, spine, shoulder besides this the evidence that sitting is associated with heart disease is very strong.
In a British study published in 1953, scientists examined two groups of workers: bus drivers and trolley conductors. At first glance, the two occupations appeared to be pretty similar. But while the bus drivers were more likely to sit down for their entire day, the trolley conductors were running up and down the stairs and aisles of the double-decker trolleys. As it turned out, the bus drivers were nearly twice as likely to die of heart disease as the conductors were.
“Office workers should spend a minimum of two hours on their feet at work — building up to an ideal four hours — in order to avoid the ill effects of a sedentary lifestyle”, according to a study co-commissioned by Public Health England.
Inactivity affects more than the heart you’re courting muscle stiffness, poor balance and mobility, and lower-back, neck, and hip pain. A person who sits a lot over a time becomes less efficient not only at exercising, but also at performing simple daily task. The changes to your muscles and posture from sitting are so small that you won’t notice them at first. But as you reach your 30s, 40s, 50s, and beyond, they’ll gradually become worse.
While it may seems totally unavoidable scenario in today’s world as most of us spend approximately 8 to 10 hours in office while spending most of the time in office chair.
To evaluate the effect of a workplace health intervention designed to reduce prolonged occupational sitting on the mean arterial pressure (MAP) of desk-based employees.
This randomized controlled trial involved an experimental group who received an e-health intervention and a control group who did not. The 13-week intervention passively prompted participants to stand and engage in short bouts of office-based physical activity by interrupting prolonged occupational sitting time periodically throughout the workday. Mean arterial pressure was measured at pretest and posttest.
Between pretest and post test the experimental group significantly reduced their MAP, whereas MAP in the control group did not.
A workplace e-health intervention designed to reduce prolonged occupational sitting was effective in decreasing MAP in desk-based employees.
Desk-based employees face multiple workplace health hazards such as insufficient physical activity and prolonged sitting. So the solution to this problem may sound impossible but actually it’s quite simple and doable. The key to the problem is to spend more time on your feet and out of your chair to break POST. An exercise regimen may not be enough to counteract the ill effects of prolonged sitting, simple activity like standing while attending a phone call or taking a minute of break and walk toward coffee, or a minute of stretching, etc.
Here are some ideas:
· Get up every 60 to 90 minutes and stretch or walk around the office.
· Whether you’re getting a glass of water, walking to the bathroom, or even just marching in place for twenty seconds, just standing up and moving around will help boost your metabolism. Stand while talking on the phone.
· Take the stairs to a restroom on a different floor or take the scenic route.
· Stretching; there are many stretching exercises you can use throughout your day to keep your rear from falling asleep and the rest of your body from getting restless or cramped.
· Take a 10–15 minute walk during lunch. While doctors recommend getting at least 30 minutes of cardiovascular per day, you can get half of that done during your lunch break.
There’s really no question anymore that if you want to lower your risk of chronic disease, you’ve got to get up out of your chair. Every bit of exercise you can get during your workday will help avoid the negative. This is at least as important as regular exercise and quite possibly even more so.