Family Wellness Center

11 Wellness Tips for People Who Sit For a Living
11 TIPS TO SAVE YOUR BOTTOM AND BOOST YOUR PRODUCTIVITY

According to the Presidential Council on Physical Fitness and Sports, the U.S. will spend $1.5 trillion to diseases that are caused by a sedentary lifestyle. Here are important tips for people who sit for a living to ensure a healthy 100 years.

1) THE 50/10 RULE: Don't allow yourself to sit for more than 50 minutes at a time. Set a timer for 50 minutes, and then get up and stretch your legs or go for a 10-minutes power walk before you get back into your chair.

2) BE A SWINGER: During your 10 minute breaks, you can increase the circulation in your legs and the mobility in your joints by performing these two simple exercises. First, stand with your hands on your hips and your legs slightly more than shoulder width apart. Rotate your hips clockwise in a full range of motion 10 times, and then reverse the direction for 10 more repetitions. Second, stand next to your desk and stabilize yourself by placing your right hand gently on the desktop. Put all your weight on your right leg and gently begin to swing your left leg in front of you and behind you, going high enough to stretch your legs slightly but stopping short of pulling your muscles. Swing your left in front of you and behind you 10 times in each direction, and then turn around and do the same thing with the opposite leg.

3) DON’T BE A CROOKED SITTER OR A SLOUCHER: crooker sitters are those people who stick one foot underneath their other leg in a figure four, which causes them to twist their spine while they sit. Sitting for a long period of time as a crooked sitter will cause stress on your spine and lead to chronic pain and spinal degeneration. Slouching will have the same effect and cause your posture to deteriorate as you age. Make good posture a priority.

4) TAKE YOUR LUNCH BREAK: Many people bring their lunch into their office or have lunch delivered to them and stay in their chair during their lunch break. Get up and go somewhere to eat, or if you bring something in, take 20 minutes to go for a walk and stretch your legs before you go back to the computer and telephone.

5) GO MOBILE: If much of your work is done on the telephone, you can minimize your sitting by using your cell phone or attaching a portable unit to your stationary phone and move around while you talk. This can cut in half the amount of time that you spend sitting in a chair.

6) HOLD A MEETING ON THE MOVE: Rather than meeting with clients or employees in your office or at a restaurant, meet at a hiking trail and hold a meeting on the move while you walk. Bring a digital recorder or pad and pen to jot down the key points and action steps from your meeting. Not only will you save your bottom but, you’ll also find that you increase your productivity and your creativity dramatically.

7) USE A LUMBAR PILLOW: These pillows provide support to your lower back and will make your chair more comfortable while keeping your spine in good posture and in a healthier position. You can get these types of pillows in any back stores or nearly any chiropractors office.

8) INVEST IN AN ERGONOMIC CHAIR: These are chairs designed specifically to support your spine while you work. There are numerous makes and models of chairs, and most brands are very adaptable to different body styles. Shop for one that fits you and use it at home and at work. It will be a great investment in your long-term well-being.

9) STAND UP AND SURF: If you spend a lot of time typing or surfing the Net, do it while you’re standing. You can tilt the monitor so that it is easy to see and even raise you workstation so that it is at a good height for you while you’re standing. If you like this strategy, you can place a podium next to your desk and move your workstation here 50% of the time. While you’re standing, keep your feet moving to maintain healthy circulation and keep the pressure off your bottom.

10) STAY FINE TUNED: Simple examinations and chiropractic adjustments can be done by your chiropractor to ensure that your spine is aligned and balanced. An ounce of prevention is worth a ton of having to find a cure for the chronic spinal and nerve problems that result from excessive sitting. Don’t wait until you have a problem to take care of your spine.

11) AVOID THE EXERCISE BIKE AT THE GYM: If you sit for a living, the last thing that you should do is get on an exercise bike when you go to the gym. There are many better options.

Go through the list above, and check off those that you are currently doing with a (P). Then go through the list again, and place a (×) mark by any items you plan on implementing in your regime immediately. Use these tips and share them with a friend.
Your bottom will surely thank you for it now and over the course of your lifetime.

If you would like to contact either Dr. Noel Plasker or Dr. Eric Plasker, or would like more information on the services they provide, you may contact them at: www.100yearlifestyle.com or www.nerveconnection.com