Combat the Effects of Prolonged Sitting

Excerpted from presentation by John Petrizzo, PT, D.P.T., Assistant Professor, Exercise Science

Whether you’re a student, faculty or staff member, you probably sit…a lot. At work, in class, while driving, watching TV or gaming—on average, we sit 7.7 hours a day (some estimate people sit up to  15 hours per day).

“Today, our bodies are breaking down from obesity, high blood pressure, diabetes, cancer, depression and the cascade of health ills and everyday malaise that come from what scientists have named sitting disease.”—James Levine, M.D., Ph.D.

If you missed the presentation by John Petrizzo on September 15, here are some ways you can incorporate more movement in your day, when appropriate for the situation.

At Your Desk or When Gaming: Set a timer to remind yourself to stand up and stretch or walk around every 30 minutes.

Watching TV: Don’t forward through commercials. Use the time to stretch and move.

Emails and IMs: Don’t send emails or instant messages if the recipient is near you; walk over and talk to them instead.

On the phone: Stand up while taking phone calls.

Take the Road Less Traveled: Try a longer route to the restroom or to class. Use stairs not elevators. Park your car farther from your destination.

Commuting: Avoid long sitting commutes by standing on the bus or train. If driving more than an hour, stop somewhere to stretch.

Try performing these simple exercises throughout the day:

• Chin Tuck
• Seated Glute Stretch
• Wall Slide    
• Crossover Shoulder Stretch
• Doorway Pec Stretch
• Standing Hamstring Stretch

For instructions, go to wellness.adelphi.edu/posture.