Page 5 - From the Desk of HR December 2019

The Effects of Being Desk Bound

You might think sitting is harmless but in reality it can harm your health by sitting too much,
now the question is“are you sitting too much?”

When you sit for lengthy periods you use way less energy than you do when you stand or move
around. It is recommended that you change your position every ten minutes and take a break
to move at least twice an hour to reduce you sitting time.

It is important for you to have regular psychical activity. Here are the few reasons why:

• People who are physically inactive have an increased risk of colon and breast cancer.

• Physical activity helps prevent insulin resistance, the underlying cause of type 2 diabetes.
• Regular physical activity helps reduce the risk of cognitive decline. There is a reduction in the risk of
dementia in older persons who maintained regular bouts of physical activity.

• People who are sedentary have the highest rate of heart attack.
• Stroke, which is often referred to as a brain attack, affects approximately 730,000 people annually.
Physically active men lowered their risk of stroke by two-thirds (2/3) and physically active women
decreased their risk of stroke by 50%.
• Lack of physical activity increases the loss of lean muscle tissue, making activities of daily living
(dressing and bathing) and instrumental activities of daily living (grocery shopping, performing
transfers) much more difficult to perform. Loss of vital lean muscle tissue also makes it more difficult to
maintain a healthy body weight.
• Bones and muscles require regular exercise to maintain their mineral content and strength. Bone loss
progresses much faster in people who are physically inactive.
• People who don't perform regular physical activity are more likely to become depressed. Physical
activity is a good way to reduce mood swings and helps a person maintain a sense of emotional
wellbeing.
• People who don't get regular physical activity are more likely to gain excess weight.
• People who get regular physical activity have a more efficient immune system, which helps ward off
various disease and illnesses such as colds and the flu.

Tips to get up and move more in the office:

• Get in your daily steps by getting up and walking around in
the office.
• Walk over to a colleague to relay a message instead of
calling or sending an email.
• Take a water break, visit the water cooler to take a stretch
and keep hydrated.
• Perform simple stretches and exercises every 2-3 hours at
your desk.
• Use the stairs more often.
• Encourage your workmates to get up and move with you.