Get up more often – Ergonomics experts recommend you should never sit for longer than 20 minutes at a time. Alternating between sitting and standing is ideal. Height-adjustable stand-sit desks support the natural need for movement.
Frozen at the screen
Back problems are caused in over 80 percent of cases by muscle, ligament and tendon complaints – both acute and chronic. One reason for this is the lack of movement during long periods of sitting. Certain muscle groups are permanently underused, resulting in painful imbalances.
Made for movement
A century ago a person took enough steps in a day to cover up to 17 kilometres; nowadays an office worker manages just 700 metres. This poses a real medical risk – as well as being a huge waste. Walking, running, climbing, hanging, jumping, lying, crouching, squatting – we can do all these things. Sitting for long periods, on the other hand, means degeneration – and it cannot even be offset by a lot of sport, researchers warn.
hours are spent in a sitting position by the average office employee over their working life.
The aim of fitness armbands is to get the body moving. Combined with smartphone apps electronic devices measure and analyse whether you are moving around enough over the course of the day. Armbands that count every step provide motivation. The popular fitness coach on your wrist is already becoming a status symbol.
Take a stand
No more long sitting sessions: short stand-up meetings are good for your spine, keep you agile and promote circulation. At the same time the body burns more energy: sitting down burns only one kilocalorie a minute on average, but standing up four times as many.
The path is the goal
Interrupt the daily sitting marathon as often as possible: read post and make calls standing up, better still walk around while phoning, use the stairs rather than taking the lift out of habit, drop in on your colleagues rather than sending emails back and forth, fetch things for yourself instead of relying on others, go to the printer even for a few sheets of paper, place things often used out of reach, always take exercise in longer breaks – all this prevents harm to your health from lengthy sitting.
Up and down
Simple yet ingenious: standing on tiptoe boosts the circulation, tones the calves, supports the pumping of the veins and trains your balance. Stand with your feet apart, lift both heels slowly, stand on tiptoe, hold briefly, lower them again slowly and repeat. After one to three minutes you will feel the effect.