At Your Computer All Day Health Tips

Over the last few 100 yrs advances in industry and technology changed the way many humans spend their waking hours. It was commonplace to spend virtually all of those hours on your feet; walking, twisting, bending, and moving, now it is normal to spend those hours sitting.
The modern-day office is built around sitting, such that you can conduct business, make phone calls, send e-mails and faxes, and even participate in video conferences without ever leaving your desk chair.
There is a problem with this lifestyle.
The human  body was designed for almost perpetual movement. It thrives when given opportunity to move in its fully intended range of motion and, as we are now seeing, struggles when forced to stay in 1 place for long periods.
The Big Q: What happens when sitting too long?
Studies looking at life in natural agriculture environments show that people in agrarian villages sit for about 3 hrs a day. The average American office worker can sit for 13 to 15 hrs a day.
The difference between a “natural” amount of sitting and modern, inappropriate amounts of sitting is big, and accounts for negative changes at the molecular level.
According to Dr. James Levine, co-director of the Mayo Clinic and the Arizona State University Obesity Initiative, there are at least 24 different chronic diseases and conditions associated with excessive sitting.
As he wrote in Scientific American: “Sitting for long periods is bad because the human body was not designed to be idle. I have worked in obesity research for several decades, and my laboratory has studied the effect of sedentary lifestyles at the molecular level all the way up to office design.”
Lack of movement slows metabolism, reducing the amount of food that is converted to energy and thus promoting fat accumulation, obesity, and promotes heart disease, diabetes, arthritis, and more.
Sitting is bad for lean people, too.
Sitting in your chair after a meal leads to high blood sugar spikes, whereas getting up after you eat can cut those spikes by 50%.
Sitting for extended periods of time increases your risk for premature death. This is especially concerning given the fact that you may be vulnerable to these risks even if you are a fit athlete who exercises regularly.
It also takes a toll on mental health.
Women who sit more than 7 hrs per day were found to have a 47% higher risk of depression than women who sit 4 hrs or less.
There is no question anymore that if you want to lower your risk of chronic disease, you have got to get up out of the chair. This is at least as important as regular exercise, and possibly more so.
Below are 5 Tips for better health if you work at a computer
You might think this sounds good in theory, but how do you translate your seated computer job into a standing one?
For starters, check out these essential tips for computer workers, as follows;
1. Stand Up
Some offices have implemented sit-stand computer workstations or even treadmill desks. Those who used such workstations easily replaced 25% of their sitting time with standing and boosted their well-being, while decreasing fatigue and appetite.
But if you do not have a specially designed desk, do not let that stop you. Prop your computer up on a stack of books, a printer, or even an overturned trash can and get up on your feet.
2. Get Moving
The treadmill desk is ideal for this, but again it is not the only option. You can walk while you are on the phone, walk to communicate with others in your office instead of e-mailing, and even conduct walking meetings.
3. Monitor Your Screen Height
Whether you are sitting or standing, the top of your computer screen should be level with your eyes, so you’re only looking down about 10 degrees to view the screen. If your computer screen is lower, you will move your head downward, which can lead to back and neck pain. If it is higher, it can cause dry eye syndrome.
4. Imagine your head as a bowling ball
Your head must be properly aligned to avoid undue stress on your neck and spine. Avoid craning your head forward, holding it upright instead. And while at it, practice chin retractions, or making a double chin, to help line up your head, neck, and spine.
5. Try the Timer Technique
Wind one up to 25 mins or set an online calculator. During this time, focus on your work intensely. When it goes off, take 5 mins to walk, do jumping jacks, or otherwise take a break from your work. This helps you to stay productive while avoiding burnout.
One day can turn into the next and the next, be patient and stick with it.
Research shows that it can take anywhere from 18 to 254 days to build a new habit and have it feel automatic. Once you get to this point, you will  likely already be experiencing the many rewards of not sitting at your computer working, things like improved blood sugar and blood pressure levels, less body fat and a lower risk of chronic disease.
For more information read his book Get Up! Why Your Chair Is Killing You and What You Can Do About It by James A. Levine, MD.
Have a terrific weekend