SIT ALL DAY? SITTING FOR MORE THAN FOUR HOURS DAILY increases your risk of early death. Do this: Find a pull-up bar and hang on it for approximately 30 seconds. Today, we stand up for your health, examining desk job health hacks.
Are you like me? Do you have a desk job? I will explore ways to mitigate the early mortality risk of being sedentary.
First, a nod to my favorite comedian, George Carlin.
- “Most people work just hard enough not to get fired and get paid just enough money not to quit.”
- “If work is so terrific, how come they have to pay you to do it?”
- “The caterpillar does all the work, but the butterfly gets all the publicity.”
What is Sedentary Behavior?
Let’s start with one definition of sedentary behavior:
Sedentary behavior is any waking behavior characterized by an energy expenditure of 1.5 metabolic equivalents or less while sitting, reclining, or lying.
My sedentary behavior consists of sitting for an hour with each patient I meet in an oncology consultation. And there is this favored activity:
Do you work at a desk, too? Other examples of sedentary behavior include the following:
- Computer use
- Sitting in a classroom
- Commuting by automobile
- Playing board games
- Watching television
How Common is Sedentary Behavior?
Sedentary behavior is remarkably common. United States and British studies show that adults average 60 to 70 percent of their waking hours in sedentary activities.
Here is a graphic representation of the activity:
A small proportion of us regularly engage in moderate to vigorous physical activity.
Sedentary Behavior Health Perils
Sitting for prolonged periods, especially watching television, is associated with several health risks, including the following:
Sedentary Behavior and Early Mortality
Let’s look more closely at the relationship between sedentary behavior and early mortality.
A meta-analysis (an analysis of a collection of studies) confirmed not moving appeared to be related to an increased risk of early death.
For all-cause and cardiovascular disease mortality, researchers identified a threshold of six to eight hours daily of total sitting time) and three to four hours of daily television viewing as the point where risk increased.
Moreover, the researchers note this:
Independent of physical activity, total sitting and TV viewing time are associated with [slightly] greater risk for several major chronic disease outcomes.
Physical activity did not fully compensate for the risks associated with sedentary behavior.
Dead Hang Exercise
Are you sedentary? You might want to think about an unusual exercise — Dead hanging.
If I sit for a long time, I experience negative physical effects. These issues include tension in my neck, shoulders, and back. Sitting too long also slows your metabolism and blood flow to the legs.
I know my blood flow to my legs, and my metabolism takes a hit. Enter the dead hang exercise. Here is what the exercise looks like:
Dead Hang Exercise Benefits
I have a predominantly sedentary job, sitting at my desk or chair and meeting patients.
Nevertheless, I break up the effects of sitting too long. First, I regularly go for a brief walk. You will find me strolling before work, at lunch, and after work.
In addition, I walk the department hallways between seeing my patients. Now, I have a new tool: The dead hang exercise.
After leaving work, I find a pull-up bar and hang for about 30 seconds. This practice decompresses my spine. My upper body muscles also get a nice stretch, and I can open up my tight shoulders.
Dead Hang Exercise Details
The good news? You don’t need a gym or a lot of special equipment to do dead hangs.
I found a pull-up bar online and mounted it around a door frame. No nails or door damage.
If you want to try it, ensure the bar is easily reachable; you should not need to jump.
Dead Hang Exercise Tips
Healthdigest offers some tips:
First, your arms should be wider than your shoulder width. Your palms should face away from you.
Next, ensure your grip is strong enough to bear your weight. If you’re standing while holding the bar, begin to shift one foot off the floor at a time by bending your knees. Slowly step off a bench or chair one foot at a time.
Your arms should be straight as you feel the muscles of your back and arms lengthen. Hold for 10 seconds at first, but aim for a solid minute.
Practical Tips to Combat Sedentary Health Issues
Dead hangs are not enough to undo all the effects of sitting all day. A 2020 British Journal of Sports Medicine study discovered this:
Thirty to 40 minutes of moderate-to-vigorous activity can reduce the risk of death associated with being sedentary.
I get that exercise amount every day by taking walks. Some colleagues prefer riding a bike.
Get up every hour. Instead of sending an email, get up and walk to their office to talk to them in person.
If I sit for prolonged periods, I stand and walk several steps every hour or so. My goal is a minimum of 75 steps.
More Practical Tips – Desk Job Health Hacks
According to Iron Health Physical Therapy, some desk exercises can ease some stiffness associated with sitting. While crossing your arms at your chest, practice sitting up from your chair five times.
Because your hip flexors tighten while sitting, stretch them by turning your body 90 degrees from your chair and scooting towards your chair’s edge.
Drop the outer knee until it reaches the floor while your opposite glute remains on the edge of the chair. Press the top of the foot of the lowered leg into the floor to feel a stretch at the top of that thigh.
Final Thoughts — Sit All Day? You Might Want to Do This.
Sedentary behavior is associated with numerous health risks, including early mortality.
I have a desk job, so stretching can break up the effects of prolonged sitting.
Walking throughout the day is beneficial. Some colleagues use a standing desk to alternate between sitting and standing.
Once I get home, I use a pull-up bar and hang for 30 seconds to stretch my upper body and decompress my spine.
Have you considered the dead hang exercise?
Thank you for reading “Desk Job Health Hacks.”
