Prolonged sitting at work is more than just uncomfortable, it can have serious consequences for your health. Studies show that sitting for extended periods can lead to poor circulation, muscle stiffness, and even increase the risk of heart disease. The good news? Just a few minutes of movement can counteract these effects. A 2023 study by Horiuchi et al. found that intermittent exercises, such as squats, to break up prolonged sitting can significantly improve executive function, increase cerebral blood flow, and reduce brain fatigue. By incorporating just 1 minute of squats every 45 min, you can break the cycle of mental exhaustion and boost both your cognitive performance and mood.
Why Prolonged Sitting is Harmful:
When you sit for too long, your muscles become inactive, leading to decreased circulation and potential metabolic changes. This sedentary behavior has been linked to increased risk for conditions such as cardiovascular disease, type 2 diabetes, and back pain. At work, you might notice fatigue, difficulty concentrating, and even musculoskeletal discomfort as the hours go by.
Fortunately, you don’t need to overhaul your entire routine to see improvements. Incorporating short breaks throughout your day can make a big difference. In addition to air squats, here are two additional exercises to get your body moving and beat fatigue!
1.Desk Push-Ups
Improve your upper body strength and get the blood flowing by doing a set of push-ups using the edge of your desk. Position your hands shoulder-width apart, lean into the desk at an angle, and lower your body as if performing a traditional push-up. Do 10-15 reps to give your arms and chest a quick workout while improving circulation.
2.Seated Leg Extensions
Another simple yet effective exercise to break up long hours of sitting is the seated leg extension. While seated, extend one leg in front of you, hold it for a few seconds, and then slowly lower it back down. Repeat this for each leg 10-15 times. This movement helps activate your quadriceps and improve blood flow to the lower body, which can otherwise become stiff and prone to injury during prolonged sitting.
How to Implement Movement Breaks:
It’s easy to get lost at work, but scheduling quick movement breaks throughout your day can make all the difference. Set a timer for every hour as a reminder to get up and move. Even a quick stretch, a walk around your desk, or one of the exercises above can help re-energize you for the rest of the day.
Taking small steps to reduce sitting time, such as adding these quick exercises into your day, can help you stay healthier and more energized. Remember, movement is medicine, and it doesn’t take much to make a big difference.
Written by: Dr. Taylor Ann Crouse, PT, DPT
References:
1. Horiuchi M, Okita K, Iemitsu M, et al. Effects of intermittent exercise during prolonged sitting on executive function, cerebrovascular, and psychological response: A randomized cross-over trial. *J Appl Physiol*. 2023. doi:10.1152/japplphysiol.00437.2023.
2. Mayo Clinic Staff. The risks of sitting too much. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005. Published September 2022.
3. Palinski-Wade M. 10 desk-friendly exercises. Healthline. https://www.healthline.com/health/desk-exercises. Published June 30, 2023.