Santa Barbara
58° F
Santa Maria
49° F
San Luis Obispo
54° F
52° F

Go vertical at work to prevent lower-back injuries

Published On: Jun 20 2013 10:56:57 AM CDT
Updated On: Jul 03 2013 10:07:57 AM CDT

(COLUMBUS, Ohio) – If you are sitting down while reading this, you may want to stand up.  There is mounting evidence that sitting too many hours in a day might not only lead to weight gain, but might just make you sick.

“We are sitting more and more and more,” said Anup Kanodia, MD, of the Center for Personalized Health Care at The Ohio State University Wexner Medical Center.  “The average person went from standing 90 percent to standing just 35 percent of their day,” ¹ and that is having a profound impact on our overall health.

Studies have shown a link between sitting too much and weighing too much.  Those who are obese sit an average of two and a half hours a day more than those who are of average weight ²; sitting too many hours in a day makes your body much less efficient at processing insulin ³ and might even be a factor in the growing number of lower back injuries.

But that’s just the beginning.  “Excessive sitting increases our risk of heart disease by 30 percent,” ? said Kanodia, and can even lead to a rise in cholesterol levels.

There are enzymes in our bodies called lipoprotein lipase, which work to convert bad cholesterol (LDL) into good cholesterol (HDL), which help to keep our arteries from developing plaque.  “But when we sit down, those levels change dramatically,” said Kanodia.  “In fact, within just one hour of sitting, levels of that enzyme drop by 95 percent in our body.” ?

The good news is, you don’t necessarily have to run a marathon or join a gym to begin to turn those numbers around.  There are some very simple steps you can take to burn more calories and get healthier throughout the day.

Take Lisa Christian, for example.  “I sit all day at the office, I commute to and from work, like a lot of people,” she said, “and with a 2-year old I have even less time to try to get in formal workouts.  So I needed to find a way to increase the amount of activity and exercise I was getting during the day.”

So, Christian invested in a treadmill work station, allowing her to walk while she works.  “It’s been amazing,” she said.  “I’ve had it for about six weeks now, and have been using it between two to two and a half hours a day, and it’s making a big difference.”

“It’s not intended to give you a really strenuous workout,” Christian said.  “It just allows you to do simple things like type, or participate in conference calls, all while reducing the amount of time you’re sedentary.”

If you don’t have the money or the space for a treadmill desk, don’t worry.  Kanodia says there are a lot of opportunities to stand and walk more throughout the day.

“If we’re going to be at work for 8 hours a day, why don’t we just stand for some of it, or take short walks,” said Kanodia.  “You can keep it simple and still make a big difference.”

Here are some tips you may want to incorporate into your daily routine at the office:

-Standing phone calls.  “Every time the phone rings, get in the habit of standing up to answer it,” said Kanodia.  “Stand for the two or three minutes you’re on the phone, and if you do that several times a day, it really adds up.”

-Hold walking meetings.  “I love this concept,” said Kanodia.  “We burn about a hundred calories an hour just sitting there, but if you walk just 5 minutes every hour, you could burn 50 percent more energy.” ?

-Choose conversations over email.  Keep track of how many emails you send to co-workers each day, then try to replace some of those emails with actual conversations.  You may be surprised how much exercise you’ll get if you simply get up and walk to your coworkers’ desks to have conversations.

“When you’re standing or moving around, your muscles are contracting and firing,” said Kanodia,  “insulin is moving sugar from the blood into different cells and you’re burning energy.  And when you’re sitting?  None of that happens.”

“For most people,” said Kanodia, “they come to work in the morning, and if they just sit there for 8 hours a day, they’re leaving work sicker than they came.”



The views expressed are not those of this company or its affiliated companies. Please note by clicking on "Post" you acknowledge that you have read the Terms Of Service and the comment you are posting is in compliance with such terms. 
blog comments powered by Disqus
  • Triple Fatal Auto Accident on Highway

    3 Dead In Early Morning Accident, Driver Arrested For DUI

    The 101 southbound through Santa Barbara reopened just before 12:30 Monday afternoon as authorities investigate what they say was a deadly two car DUI accident.

  • Witnesses to Fatal Crash

    Eyewitnesses See Triple Fatal Crash from Roadside Camp

    A homeless couple watching the freeway from their campsite in Santa Barbara this morning, witnessed the triple fatal accident that took the lives of two teens and a young man.

  • Triple Fatal Auto Accident on Highway

    DUI Driver in Fatal Early Morning Accident Ordered to Detox Program in 1995

    The Santa Barbara woman arrested for DUI in the early morning accident that left three people dead early Monday morning has a lengthy court record out of Ventura County. Kimberly Kreis, 52, was ordered to serve 30 days in a detox program as far back as 1995.

    The car that Kreis was driving crashed into a disabled Mazda near the Castillo off-ramp of the southbound 101 freeway in Santa Barbara. Two 17 year old North Torrance High School students were killed in the accident- Jessica Leffew and Danielle Murillo. 20 year old Brian Lopez also died in the wreck. The driver of the Mazda, Eric August, is hospitalized in critical condition.

    A NewsChannel 3 investigation found records out of Ventrua County that appear to show that Greis has at least one prior conviction involving drugs and or alcohol, and in 1995 she was ordered to serve 30 days in a Cottage Hospital detox program.

    CHP investigators are still trying to piece together why the Mazda veered right into a guardrail, causing it to flip onto it's roof before coming to rest in the middle of the southbound freeway, which set into motion the deadly accident.

    CHP Officer Jonathan Guiterrez, said "A lot of things could have happened, He could have fallen asleep. We just don't know at this point."

  • Santa Barbara Fatal Accident Folo

    Extensive Investigation into Triple Fatal Accident

    An extensive investigation is underway to determine the cause of death in a triple fatal rollover accident Monday morning in Santa Barbara.

  • Parents of Mallory Dies Sue Congresswoman, Her Former Aide, and U.S. Government

    The parents of a young Santa Barbara woman killed in a high profile, DUI case are suing Congresswoman Lois Capps, her former aide Raymond Morua, and the U-S government in federal court.

  • Larry Lee Cal Poly Coach

    Cal Poly Baseball Earns No. 1 National Ranking

    The Mustangs achieved the school's second No. 1 national ranking in Division I as Collegiate Baseball Newspaper has placed Cal Poly atop its Top 30.

  • fuzion_store_business_santa_barbara

    UCSB Group Boycotts Business For Promoting Deltopia

    A UCSB student group is boycotting a local business for creating the Deltopia Facebook page, which they said brought in thousands of outsiders to the small college town.

  • girl_child_coughing_sick_whooping_cough

    Contagious Diseases Making a Comeback in California

    Deadly diseases that were a thing of the past are making a comeback in California.

  • Slideshow: 3 Dead In Early Morning Accident, Driver Arrested For DUI

    The 101 southbound through Santa Barbara reopened just before 12:30 Monday afternoon as authorities investigate what they say was a deadly two car DUI accident.

  • Netflix file

    Brian Snyder/Reuters

    14 alternatives to Netflix

    Out of love with Netflix? Check out these alternatives to the company's instant streaming and DVD-by-mail services.