Get Your Bottoms Up!

95% of office workers in Singapore engage in prolonged sitting, a sedentary behaviour known to be associated with a myriad of health problems, such as an increased risk in type II diabetes, heart disease, obesity and even premature death

Despite this, 56% of office workers do not take regular breaks during prolonged sitting. This is worrying, considering that 67% are also unaware of the health risks associated with prolonged sitting.

These findings followed a report on how the increasing rate of obesity among youths is set to worsen the diabetes rate in Singapore. According to a 2015 review study published in the Annals of Internal Medicine, the amount of time a person sits during the day is positively associated with a higher risk of type II diabetes, heart disease, and even death – regardless of regular exercise.

“Prolonged sitting is fast becoming the major reason for the corporate pain problem,” said Dr. Gary Tho, chiropractor and author of the book The Pain-Free Desk Warrior. “Sitting is a public-health risk and exercising doesn’t offset it… sitting too much is not the same as exercising too little.”

A simple 2 – 5 minute break can help reduce the health risks associated with prolonged sitting – a prevention that is easier and more achievable than a cure. If you’re worried that taking breaks from work would be disruptive to your workflow here are some short deskercises that are simple and convenient to do at your workstation:

1. Neck Rotation/Stretch

Sit with your feet flat on the ground. Place your left hand on the top of your head and slowly tilt your head to the left. Apply gentle pressure to increase the stretch. Hold for 30 seconds and repeat on the other side.

2. Shoulder rolls

Move your shoulders in backward circular motion so that they are moving in an up, back and down direction. DO NOT roll shoulders forward. Repeat 10 times.

3. Seated Lateral Trunk Stretch

While in a seated position, raise up your arm and bend to the opposite side for a stretch. Repeat 3 times and hold for 30 seconds each time.

4. Seated Hamstring Stretch

While seated, rest your heel on the floor with your knees
straight and gently lean forward until you feel a stretch
behind your knee/thigh. Repeat 3 times and hold for 30 seconds each time.

5. Quad Stretch – Standing

While standing, bend your knee behind and hold your ankle/foot. Next, gently pull your knee into a more bent position. Repeat 3 times and hold for 30 seconds each time.

6. Squat

While standing with feet shoulder width apart and in front of a chair that is facing you, bend your knees and lower your body towards the floor. Repeat 10 times and hold for 2 seconds each time.