In today’s world, where people spend most of their time sitting at a desk, it’s essential to keep your body active. Often, people tend to sit in the same position for hours, leading to stiffness and aches in the muscles. Sitting at a desk for long hours can pose several risks to your health and well-being. Here are some risks you may face while sitting at a desk for prolonged periods and how to tackle them:
- Sedentary Lifestyle: Sitting for prolonged periods promotes a sedentary lifestyle, which is associated with a higher risk of various health problems. Lack of physical activity can lead to weight gain, obesity and related conditions such as heart disease, diabetes and certain types of cancer.
- Musculoskeletal Issues: Sitting in the same position for extended periods can lead to poor posture which can contribute to musculoskeletal issues such as back pain, neck pain, shoulder stiffness and spinal problems. It puts excessive strain on your muscles, tendons, ligaments and joints leading to discomfort and potential long-term damage.
- Reduced Blood Circulation: Sitting for long hours can impede blood circulation in your legs and feet leading to swollen ankles, varicose veins and an increased risk of blood clots known as deep vein thrombosis (DVT). Reduced blood flow can also negatively affect your cardiovascular system.
- Increased Risk of Chronic Diseases: Studies have shown that prolonged sitting is associated with an increased risk of chronic diseases such as obesity, type 2 diabetes, cardiovascular disease and certain types of cancer. The lack of physical activity and sedentary behavior can contribute to the development of these conditions.
- Mental and Emotional Health: Sitting for long periods without breaks or movement can impact your mental and emotional well-being. It may contribute to feelings of lethargy, decreased productivity, increased stress levels and even symptoms of anxiety and depression.
To mitigate the risks associated with prolonged sitting, it is important to incorporate regular physical activity and movement breaks into your day. This can include standing up, stretching, taking short walks or using standing desks to break up extended periods of sitting.
Here are 5 simple stretching yoga asanas to try at your desk. The solution to this is simple – Yoga. Yoga is a great way to keep your body flexible and healthy. And it’s not just for the yoga studio.
Here are 5 yoga asanas that you can do at your work desk using a Chair:
1) Seated Forward Bend
Sit on your chair with your legs stretched in front of you. Keep your back straight and raise your hands towards the ceiling. Inhale, and exhale as you bend forward from your hips. Your hands should rest on your shins, ankles or the floor. Hold this pose for a few breaths and then slowly come back up.
2) Seated Spinal Twist
Sit on your chair with your feet flat on the ground. Place your right hand on your left knee and your left hand on the back of the chair. Inhale and exhale as you twist your torso to the left. Hold this pose for a few breaths and then repeat on the other side.
3) Seated Leg Stretch
Sit at the edge of your chair, holding the edge of the chair with your hands. Stretch your legs making sure your heels are touching the floor. Now bend forward as you exhale.
4) Seated Crescent Moon
While sitting on the chair, raise your arms up, bringing your palms together and spreading your fingers wide. Lean gently to one side while taking 2-3 deep breaths. Repeat the same movement on the opposite side. Keep your knees joined and legs at 90° angle.
The seated crescent Moon pose provides a thorough stretch to your sides, elongating your spine and improving your focus when you resume your work.
5) Seated Pigeon Pose
Sit on the chair with one leg over the other at a 90-degree angle, flexing the foot to protect the knee. Stay upright, evenly balanced on both seat bones. Hold for 5-10 breaths when you feel a gentle to moderate stretch in the upper outer thigh. Repeat on the other side.
Seated pigeon pose restores balance lost from sitting in desk chairs while opening the hips and chest.
These 5 yoga chair asanas are easy to do, even while sitting at your desk. Incorporate them into your daily routine and see the difference they make to your body and mind. Take regular breaks and stretch through the working hours. It will keep your body flexible and your mind clear and focused. Try it out now!
