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Doctor's Notes

7 Tips on How to Handle a Semi-Sedentary Lifestyle

by Ryan Hogan 19 Nov 2018 0 Comments

The demands of your job can often dictate your lifestyle, which in turn dictates the state of your health. If you often must spend more time on a chair than out of it, then you simply must make a few changes to how you move. If you are one of the millions of people who spend long hours on chairs or spend very little time exercising, consider making a few key changes that will help jumpstart your way to better health. Here are a few more tips on maximizing your time on a chair without sacrificing your health:

1. Sit Up.

Do not slouch, hunch or extend your neck. Even if you have bad posture now, it is not too late to make changes, even incremental ones will help. Sit up straight, head high but relaxed on your neck and your arms at a comfortable position.

2. Breathe Deeply and Evenly.

If you sit straight, you are more likely to breathe deeper and inhale more oxygen to power up your cells. If you find yourself too tense, take a few deep breaths before you start work again.

3. Fidget.

It may have been frowned upon when you were a child but fidgeting could help improve blood circulation and increase your alertness. Plus, it also helps burn more calories because you will keep moving. While seated, try drumming your fingers on the table, shifting your weight on the chair from time to time and raising your legs alternately. Do this if it is not possible for you to take a break right away.

4. Stretch.

From time to time, raise your arms above your head, then stretch out your neck by looking up at the ceiling. Stretch your legs and feet as well. Raise your shoulders as high as you can, count to five, then release. Repeat five times. Bend from side to side to stretch out your abdominal muscles and relieve a sore back. Stretching helps relieve aching muscles and improve circulation in the arms, legs, and torso.

5. Avoid Eating High-Calorie Food.

Sitting burns fewer calories, so avoid loading up on more fuel than you need. If you must snack, eat low-fat but filling options such as fresh fruits, nuts, seeds or raw vegetables. Try to wait about 30 minutes after meals before sitting down. By remaining mobile (or at least, standing up), you can burn more calories and lower your risk of obesity.

6. Find Every Excuse to Get Up.

There are many opportunities for you to get out of a chair no matter how busy you are. Try standing up if:

You are reading an e-mail

Reviewing a document


Making a call


Searching for certain files

Talking to a colleague

A few minutes spent out of your chair will make a huge difference to your overall health.

THE GOLDEN RULE – Stand Up and Walk for 5 minutes for Every One Hour Spent Sitting

7. Use a Seat Support for Improved Posture.

Since you cannot avoid spending time on a chair, at least make sure that you could reduce any potential hazards that could lead to serious health consequences later.

By placing a Desk Jockey seat cushion between your body and the chair, you can enjoy relatively long hours of sitting at work while significantly minimizing the threats associated with a static body position.

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