Exercising to maintain health for those who sit a lot
By Paul Bolger. Chartered Physiotherapist at Nano Physiotherapy, Kilkenny (www.nanophysio.ie).
So many of us lead lives that require us to sit for long periods almost every day. The good news is that it is certainly possible to lead healthy lives, even if sitting takes up a large portion of them.
Over the past 4 weeks we have explored how we might lead physically healthy lives at our desk jobs (search my name on the Kilkenny Observer website to have a look at these). Up until now we have focused on what you can do in the office. But what else can be done outside of the office or the home?
Can Exercise Offset the Effects of Sitting?
This is a somewhat contentious issue. Some experts believe we need a whole hour (!) of moderate intensity exercise if we sit all day at work. While an hour of daily exercise can be great for health, it is just not feasible for many people. So, what can be done?
Before we get into exercise, it seems to be vital to break up those long sitting periods of sitting with regular, brief ‘microbreaks’ to move and kick-start the body’s metabolism – have a look at my last article for what this looks like.
Work Activity into Your Day
It is easier than most people think to work the recommended amount of activity into each day (roughly 30 minutes). Ask yourself, where can you fit in some activity during the day, however brief?
Consider this – you arrive at work just 10 minutes earlier than usual and go for a quick 10-minute brisk walk before starting your day. You do the same at lunch and again after work. Working from home? Retired or not working? Walk at regular times each day as your “commute”.
Before you know it, you have met the recommended minimum of 30 minutes of moderate activity that day! This is a simple example – it might look different for you. Walking can be replaced with anything else – jog, cycle, dance, swim, row, gym.
Healthy Community
In Ireland today, less than half of adults meet exercise recommendations. If 80% of us met these recommendations, we would see a massive decline in heart disease, diabetes, dementia and arthritis, as well as many other ailments. This would reduce demand for HSE services – helping our health system to work more effectively to deliver care to those who need it.
Build on your Baseline
While the above routine of 30 minutes of brisk walking per day will bring so many magnificent health benefits, it is worthwhile to build onto this.
For most of us, particularly those of us who do not lift or do physical work weekly, regular strength/ resistance training is beneficial. Even just 1-2 sessions per week in the gym, in a class, lifting weights or performing body-weight exercises at home can tick this box.
Is there any group or class in your community that sounds interesting? Check in with local gyms, clubs, libraries and other groups to find out what is out there.
Up to now, we have focused on exercise and movement for those who sit a lot. However, there is so much more that is relevant. In fact, when it comes to common complaints of office workers, like back pain and neck pain, psycho-social factors play at least as large a role. We will begin to explore this next week.
