Are We Sitting Too Much ?

Are we sitting too much?

This article addresses the question “are we sitting too much?”

It is a great insight into how much time we spend sedentary throughout the day. Chances are you are reading this post while sitting! If this is you, know that you’re not alone. The Chiropractic Association of Australia (CAA) have recently looked into this issue and discovered that we spend a majority of time in our day sitting!

 

 

How long do we spend sitting?

The video featured above provides an analysis of how long the average office worker spends sitting throughout their day. Here are the statistics:

On average, 429 mins sleeping

81 mins commuting

97 mins sitting without a computer

337 mins sitting at a computer (that’s 5.5 hours)

71 mins sitting at their home computer

115 mins of personal use on their home computer

102 mins for other leisure activities sitting at a desk

132 mins on their couch usually watching television (2.25 hours)
That leaves only 73 mins on an average working day for standing, walking and exercising!
The CAA says “that is a fact worth making a stand about” it sure is!!

 

We are not designed to be sitting for extended periods of time. Yet it is still a common feature of many work environments that we are sitting too much!

 

How to minimise the effects of sitting too much.

It is not all doom and gloom as there are some things you can do which will help minimise the negative effects of sitting.

 

These include:

1.    Setting up your workstation ergonomically. Here is a website with information on the best way to sit at a computer.

2.    Take frequent breaks from sitting. Now, we know this may not be the simplest task when you are busy at work, but there are tools that can help! We recommend using the “Straighten up” App which notifies you to get up and move regularly!

3.    Regularly seeing your local Chiropractor.

 

For more information you can visit www.sitright.com.au this is an initiative of the Chiropractors’ Association of Australia.

 

This article was written and sourced from:

https://chiropractors.asn.au/resources/health-initiatives/sit-right-2

https://chiropractors.asn.au/images/stories/videos/SitRight.mp4

http://www.ergonomics.com.au/pages/400_useful_info/420_how_to_sit.htm

https://chiropractors.asn.au/straighten-up-app

Setting Up Your Office Space for Improved Posture

Improve your posture while you work! An ergonomically set up work station can dramatically help improve your posture so that you can work effectively and pain free.

If you work in an office setting, you probably spend a lot of time sitting behind a desk in front of your computer. This constant sitting can often result in slouching and poor posture. While it may not appear to be unhealthy, this can actually lead to several problems including tense muscles, pinched nerves and even carpel tunnel syndrome.

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To prevent these injuries and problems, it is very important to make sure that your office space is set up to help improve your posture and keep you injury free. Here are a few ergonomic tips and suggestions that will help you set up your office space for improved posture.

Along with the following ergonomic tips and suggestions, consider contacting the Posture Experts at Spine and Health in North Sydney or Crows Nest for a posture assessment. We can fix your posture so that you can work effectively and without pain.

  1. Be Aware of How You Sit

Pull your chair in so you can sit as close to your desk as possible, and make sure your upper arms are parallel to your spine. Also, when your hands are placed on your work surface, your elbows should be at a 90-degree angle. Your legs should be bent at the knees and your feet should sit flat on the floor. If possible, try to get up and stretch often. Avoid sitting at the edge of your seat, as this can place unnecessary stress on the lumbar discs. Sit as far back in your chair as possible.

  1. Mouse and Keyboard Placement

It may sound very simple, but the placement of your mouse and keyboard is very crucial in giving you a healthy working environment. The alphanumeric area of your keyboard should be kept centered on your desk so that the “B” key is directly in front of you. Also, the mouse should be kept at the same height and as close to the keyboard as possible so that you do not need to bend your wrists when typing. If your desk has a keyboard tray, make sure your mouse is on the tray with your keyboard.

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  1. Monitor Placement

The placement of your monitor is another important factor in setting up a posture friendly workspace. Your eye level should be about three inches down from the top of the monitor casing. Most monitors allow for only minimal adjusting, so you may want to invest in or make your own monitor stand. Your monitor should be about an arm’s length away from you while you are working with no glare. You may need to adjust your lighting to minimize glare or tilt your computer slightly up or down.

A few of these ergonomic changes in and around your workspace can go a long way in improving your posture and preventing muscle strain or injury. It is very important to always be mindful of your posture so that you will be able to benefit from your properly set-up workspace. Avoid slouching, keep your elbows close to your body, and try to take breaks when possible. This is incredibly important if you spend a lot of time sitting at a desk during the day.

As well as this, consider posture therapy with one of our chiropractors at North Sydney and Crows Nest Spine and Health to greatly reduce your chances of muscle strain and injury and more serious conditions such as arthritis and disc degeneration.