Do you sit all day long at work? If so, you’re not alone. In fact, the average person spends more than half of their waking hours sitting down.
This isn’t good for your health – in fact, it can be quite harmful. But did you know that there is an alternative to traditional sitting?
It’s called active sitting, and it’s a great way to improve your health! In this blog post, we will discuss five reasons why active sitting is good for your health.
What is Active Sitting?
Active sitting is a term used to describe a style of sitting that involves using your muscles to support your body, rather than relying on furniture.
This means that you use your core muscles for sitting upright, instead of letting the chair do all the work.
Additionally, active sitting encourages you to move your body frequently, which can help to reduce the risk of developing health problems.
Benefits of Active Sitting
According to the National Library of Medicine, there are several benefits of active sitting. These benefits include:
Reduced risk of obesity
When you sit, your body burns fewer calories than when you stand. This can lead to weight gain and an increased risk of obesity.
Active sitting helps to offset this by burning more calories. In fact, one study found that people who sat actively burned more calories than those who sat passively.
Additionally, active sitting can help to improve your circulation and reduce the risk of developing blood clots. All of these factors can contribute to a reduced risk of obesity.
Reduced risk of heart Disease
When you sit for long periods of time, your blood flow slows, and your risk of developing heart disease increases.
Active sitting helps to improve blood flow and reduce the risk of heart disease. Additionally, it can help to lower your blood pressure and cholesterol levels.
Active sitting is also a great way to get some exercise. Even though you’re not moving around a lot, you are still using your muscles, and this can help to improve your cardiovascular health.
Reduced risk of type II diabetes
Sitting for long periods of time has been linked to an increased risk of type II diabetes. This is because sitting down prevents your body from properly using insulin.
Active sitting helps to offset this by improving your body’s ability to use insulin. Additionally, it can help to lower your blood sugar levels and reduce the risk of developing diabetes.
Improved mental health
Sitting for long periods of time has been linked to an increased risk of depression and anxiety.
This is likely due to the fact that sitting down prevents you from being active and engaged with the world around you.
Active sitting helps to offset this by providing a way to be active while you’re sitting down. Additionally, it can help to improve your mood and reduce stress levels.
Sitting for long periods of time can lead to poor posture. This is because when you sit, your muscles are relaxed, and they can start to tighten up.
This can lead to pain in your back, neck, and shoulders. Active sitting helps to improve posture by using your muscles to support your body.
Additionally, it can help to reduce the risk of developing musculoskeletal problems.
Boost your productivity
In addition to the health benefits of active sitting, it can also help to boost your productivity. This is because when you’re actively sitting, you’re more likely to be alert and focused.
Additionally, it can help to improve your mental clarity and increase your energy levels.
How to start Active Sitting
Now that you know the benefits of active sitting, you might be wondering how to get started. Here are a few tips:
- Choose the right chair: The first step is to find a chair that’s comfortable and supportive. There are many different types of active sitting chairs on the market, from exercise balls to standing desks.
- Choose the right tools: In addition to a comfortable chair, you can also choose an under-desk bicycle, a balance board, or a standing desk to help you get started with active sitting.
- Start slowly: If you’re new to active sitting, start by using it for a few minutes at a time. gradually increase the amount of time you spend sitting actively each day.
- Be consistent: The key to reaping the benefits of active sitting is to be consistent. Try to sit actively for at least 30 minutes each day.
- Get up and move: Even if you have the best chair in the world, it’s still important to get up and move around frequently. Active sitting is not a replacement for regular exercise.
5 Exercises To Do While You At Work
According to National Health Service(NHS), these are the best exercises you could do while actively sitting:
- Heel raises: While seated, raise your heels so you’re standing on your toes. Hold for a few seconds, then lower your heels back down.
- Hip marching: While seated, raise your right knee up towards your chest. Hold for a few seconds, then lower your leg back down. Repeat with the left leg.
- Hip abduction: While seated, place your hands on the armrests of your chair. Slowly lift your right leg out to the side and hold for a few seconds. Lower your leg back down and repeat with the left leg.
- Ankle pumps: While seated, raise your heels so you’re standing on your toes. Pump your ankles up and down for a few minutes.
- Knee extension: While seated, straighten your right leg out in front of you and hold it for a few seconds. Bend your knee and repeat with the left leg.
For more exercises, you could also refer to this link:
As you can see, there are many benefits to active sitting. So, if you’re looking for a way to improve your health, boost your productivity, and improve your posture, give active sitting a try. Just be sure to choose the right chair, start slowly, and be consistent. And don’t forget to get up and move around frequently!
Can active sitting replace exercise?
While active sitting can help promote movement and engage the core muscles, it’s important to remember that it’s not a substitute for regular exercise. Exercise is important for overall health and fitness, and should be incorporated into a healthy lifestyle along with active sitting.
How long should I sit actively?
There’s no set amount of time for active sitting, as it can vary depending on individual preferences and needs. However, experts recommend taking frequent breaks from sitting and engaging in movement and stretching throughout the day to promote better health and well-being.
Are there any risks associated with active sitting?
While active sitting is generally safe for most people, it’s important to use proper form and technique to avoid injury. It’s also important to start slowly and gradually increase the amount of time spent using an active sitting device to avoid overuse injuries or muscle strain.
Is active sitting suitable for everyone?
Active sitting may not be suitable for everyone, particularly those with certain medical conditions or injuries. It’s important to consult with a healthcare professional before starting an active sitting routine.
What are some examples of active sitting devices?
Examples of active sitting devices include balance balls, wobble stools, kneeling chairs, and standing desks. These devices allow for movement and promote active sitting.