Keyboard jockeys: perfect the art of healthy sitting

If you're a deskbound office worker, your health could be at serious risk, experts say. However, on September 12, health news website
MyHealthNewsDaily offers a six-point strategy to reduce your risks without losing your job.

Growing scientific research suggests that sitting can raise your risks for a host of problems, including obesity and diabetes. This is especially true if your off-hours include time lounging in front of the television or commuting.

In one study, researchers found that people who spend more than two hours per day of leisure time watching television or sitting in front of a screen face double the risk of heart disease.

In addition, hours at your desk can increase risks for musculoskeletal issues, such as tension headaches and repetitive strain injuries.

Alan Hedge, director of the Human Factors and Ergonomics Laboratory at Cornell University in the US, told MyHealthNewsDaily that it's important to sit in a "healthy way." Otherwise "you put unhealthy forces on your body," he adds. "Some of these injuries are life-changing, but anything associated with sitting is entirely preventable."

Here are MyHealthDailyNews' top six tips on healthy sitting:

1. Use an adjustable chair: In an office setting, adjust the height of your chair so that your feet rest flat on the floor, and use the tilt mechanism on the seat to keep your thighs parallel to the floor and the desktop.

2. Stay in alignment: Be mindful of your back and posture when working, and arrange your desk so that you don't need to twist, lean, or hunch to see your monitor or reach your keyboard.

3. Focus on your eyes: To curb eye strain, position the middle of your computer screen at chin level, about an arm's reach away.

4. Use a chair with armrests: If possible, use a chair with adjustable armrests and keep your elbows bent at 90 degrees while staying tucked into your sides.

5. Uncross your legs: Crossing your legs can restrict blood flow and force the spine to bend by redistributing the pelvis's weight to one leg. Cross your legs at your ankles if necessary.

6. Take micro-breaks every 20 to 30 minutes: Get up, move around, or at least move your shoulders and take deep breaths to relieve muscle tension. Other ideas to get moving include standing up to take phone calls, walking to see a colleague rather than emailing, and taking the stairs instead of the lift where possible.

Or you can try the TrekDesk Treadmill Desk and work out while you work. The TrekDesk is a desk that fits over an existing treadmill, and is being touted by Forbes magazine as a luxury worth the splurge. Price: $479/€358. Another option: Walkstations by Steelcase range from $3,500 and $4,500 (around €2,700 and €3,500) - roughly double the price of a regular height-adjustable workstation.

 

News
people And here is why...
Arts and Entertainment
Amazon has added a cautionary warning to Tom and Jerry cartoons on its streaming service
tv
Voices
voicesBy the man who has
Sport
Arsene Wenger tried to sign Eden Hazard
footballAfter 18 years with Arsenal, here are 18 things he has still never done as the Gunners' manager
PROMOTED VIDEO
Life and Style
ebooksA superb mix of recipes serving up the freshest of local produce in a delicious range of styles
Life and Style
ebooksFrom the lifespan of a slug to the distance to the Sun: answers to 500 questions from readers
Life and Style
The new Windows 10 Start Menu
tech
Arts and Entertainment
Kristen Stewart and Robert Pattinson star in The Twilight Saga but will not be starring in the new Facebook mini-movies
tvKristen Stewart and Stephenie Meyer will choose female directrs
Arts and Entertainment
Hilary North's 'How My Life Has Changed', 2001
books(and not a Buzzfeed article in sight)
News
William Hague
people... when he called Hague the county's greatest
News
More than 90 years of car history are coming to an end with the abolition of the paper car-tax disc
newsThis and other facts you never knew about the paper circle - completely obsolete today
Arts and Entertainment
There has been a boom in ticket sales for female comics, according to an industry survey
comedyFirst national survey reveals Britain’s comedic tastes
Arts and Entertainment
Twerking girls: Miley Cyrus's video for 'Wrecking Ball'
arts + ents
Arts and Entertainment
Ed Sheeran performs at his Amazon Front Row event on Tuesday 30 September
musicHe spotted PM at private gig
Latest stories from i100
Have you tried new the Independent Digital Edition apps?

ES Rentals

    Independent Dating
    and  

    By clicking 'Search' you
    are agreeing to our
    Terms of Use.

    iJobs Job Widget
    iJobs General

    SEN (SLD/PMLD) Teacher

    £120 - £130 per day: Randstad Education Chelmsford: Are you a quailed Teacher ...

    General Cover Teacher

    £120 - £125 per day: Randstad Education Luton: Currently looking for teachers ...

    SEN Teaching Assistant Runcorn

    £50 per day: Randstad Education Cheshire: SEN Teaching Assistant EBD , Septemb...

    QA/BA - Agile

    £400 Per Day: Clearwater People Solutions Ltd: Our client are currently seekin...

    Day In a Page

    Ebola outbreak: The children orphaned by the virus – then rejected by surviving relatives over fear of infection

    The children orphaned by Ebola...

    ... then rejected by surviving relatives over fear of infection
    Pride: Are censors pandering to homophobia?

    Are censors pandering to homophobia?

    US film censors have ruled 'Pride' unfit for under-16s, though it contains no sex or violence
    The magic of roundabouts

    Lords of the rings

    Just who are the Roundabout Appreciation Society?
    Why do we like making lists?

    Notes to self: Why do we like making lists?

    Well it was good enough for Ancient Egyptians and Picasso...
    Hong Kong protests: A good time to open a new restaurant?

    A good time to open a new restaurant in Hong Kong?

    As pro-democracy demonstrators hold firm, chef Rowley Leigh, who's in the city to open a new restaurant, says you couldn't hope to meet a nicer bunch
    Paris Fashion Week: Karl Lagerfeld leads a feminist riot on 'Boulevard Chanel'

    Paris Fashion Week

    Lagerfeld leads a feminist riot on 'Boulevard Chanel'
    Bruce Chatwin's Wales: One of the finest one-day walks in Britain

    Simon Calder discovers Bruce Chatwin's Wales

    One of the finest one-day walks you could hope for - in Britain
    10 best children's nightwear

    10 best children's nightwear

    Make sure the kids stay cosy on cooler autumn nights in this selection of pjs, onesies and nighties
    Manchester City vs Roma: Five things we learnt from City’s draw at the Etihad

    Manchester City vs Roma

    Five things we learnt from City’s Champions League draw at the Etihad
    Martin Hardy: Mike Ashley must act now and end the Alan Pardew reign

    Trouble on the Tyne

    Ashley must act now and end Pardew's reign at Newcastle, says Martin Hardy
    Isis is an hour from Baghdad, the Iraq army has little chance against it, and air strikes won't help

    Isis an hour away from Baghdad -

    and with no sign of Iraq army being able to make a successful counter-attack
    Turner Prize 2014 is frustratingly timid

    Turner Prize 2014 is frustratingly timid

    The exhibition nods to rich and potentially brilliant ideas, but steps back
    Last chance to see: Half the world’s animals have disappeared over the last 40 years

    Last chance to see...

    The Earth’s animal wildlife population has halved in 40 years
    So here's why teenagers are always grumpy - and it's not what you think

    Truth behind teens' grumpiness

    Early school hours mess with their biological clocks
    Why can no one stop hackers putting celebrities' private photos online?

    Hacked photos: the third wave

    Why can no one stop hackers putting celebrities' private photos online?