Move more

Exercise is not just a workout in the morning and at the end of the day. One single workout can't counteract a day of sitting still

Quick hits of spontaneous activity throughout the day can lead to significant health gains. It can also boost your mood and contribute to positive mental health.

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Work from home tips: How to avoid sitting all day long

inverse.com

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Unintended consequences

As we face weeks in lockdown, we seem to be sitting a whole lot more. Sitting for over six hours for days can cause a set of health problems. It can create cardio-metabolic problems and create issues with blood glucose levels or insulin levels, heart health, and disease risk.
However, we can take steps to avoid the negative consequences of a sedentary lifestyle while social distancing.

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Sitting all day can drive lower back and shoulder pain. Typing away all day can cause carpal tunnel and strain the wrists. Some pointers to address these issues:

  • Make your desk and chair the appropriate height.
  • If you feel uncomfortable, touch your toes, or hug your knees while lying on your back to stretch the spine and get some relief.
  • Open up your chest to reverse some of the side effects of slumping.
  • Use a foam roller or arch your back to open up locked-up shoulders, chest, and neck.
  • Strengthen your core and glutes with bridges, lunges, or squats.

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Schedule “movement breaks” 

Set a timer once an hour to remind you to move. Get up and move your body, walk up and down the stairs, or take a brisk loop around the block.

The movement needs to be reasonably active and needs to get you out of breath. Afterward, you will feel more productive.

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At home, we are tempted to graze on empty-nutrient snacks.

Maintain an eating structure. Eat lots of fruits and vegetables, whole grains, and nutrient-rich foods.

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Most people can find an activity that they enjoy. It could be walking the dog, doing pilates, or playing in the garden.

Find the activity you like and get value from and do that.

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Sitting for an extended period is linked with obesity, type 2 diabetes, and an increased risk of death from heart disease and cancer.

Excessive sitting may also slow metabolism, which has an impact on the body's ability to regulate blood pressure and blood sugar, as well as break down body fat.

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5 ways to keep active at work

medicalnewstoday.com

An Active Lifestyle Over Sitting

Many journals stress the importance of developing active lifestyles, however, having a sedentary lifestyle is heavily amplified as it makes up the vast majority of our day.

Studies suggest that excessive levels of sedentary time have been linked to many diseases. Except for a person's own perception, it is equally important to measure one's own subjective well-being because how an individual feels about their own health may not always align with what their bodies may demonstrate.

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Is all sitting bad for you? It depends on the context

bigthink.com

  • Loneliness and isolation. And loneliness is associated with higher rates of depression, anxiety, and somatic symptoms like random pain.
  • Anxiety and pressure. The boundary between work and home life is not very clear. And switching between different roles and skills during the day will wear you out.
  • Depression. Besides the anxiety and loneliness that may lead to depression, sometimes work from home can make you feel stuck, like you are not achieving as much as the others.

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We Work Remotely | How To Keep Your Mental Health in Check When You Work From Home

weworkremotely.com