Sitting can be harmful to your health. Long periods of sitting have been linked to numerous health problems including obesity, increased blood pressure, high blood sugar, and abnormal cholesterol levels. These conditions can increase the risk of death from cardiovascular disease and cancer. Immediately after you sit down, the electrical activity in your muscles slows, and your metabolism drops to burning only about one calorie per minute – one third of what it does if you’re walking. After just two weeks of sitting for more than six hours per day, your body increases plasma triglycerides, LDL cholesterol, and insulin resistance. Aside from all of these problems, prolonged periods of sitting can cause your butt to start to resemble the seat of your chair and even get a little, well…jello-y.
You can prevent office chair butt and help prevent the other negative side effects of prolonged sitting in the office by taking just a few steps – literally and figuratively. Following any or all of the next ten steps can help keep you healthy and avoid office chair butt.
- Get up every 60 to 90 minutes and stretch or walk around the office. Whether you’re getting a glass of water, walking to the bathroom, or even just marching in place for twenty seconds, just standing up and moving around will help boost your metabolism back up after a prolonged period of sitting.
- Stand while talking on the phone. It’s much easier to remember that you need to take a break from sitting when you make a habit of it while doing something else like talking on the phone. You can quickly adjust your office routine to avoid chair butt by standing every time you’re on the phone.
- Take the stairs to a restroom on a different floor or take the scenic route. Every bit of exercise you can get during your workday will help avoid the negative consequences of prolonged sitting. Climbing just two flights of stairs each day can result in a loss of six pounds per year!
- Don’t call, email or chat with your colleagues. Whenever possible, walk to your colleagues’ offices to converse with them in-person instead of emailing, instant messaging, or calling them. Not only will you benefit from the exercise, but also from the increased social interaction of speaking with them face to face.
- Invest in an ergonomic chair (we can certainly help you with THAT!). The chair you use can help prevent a sore rear and stress on your back and tailbone. Using a chair with good lumbar support will assist in preserving your good posture even while sitting. A chair that allows for easy adjustments as you choose different sitting positions throughout the day will help make office chair butt a thing of the past. 1Stop Office Furniture has many new and used office chairs that feature multiple adjustments to help you sit comfortably and correctly at your desk.
- Stretch your body. There are many stretching exercises you can use throughout your day to keep your rear from falling asleep and the rest of your body from getting restless or cramped. Raise your hands to the ceiling as far as you can. Bend over and touch your knees, your shins, and if you can, touch your feet or even the floor. Hold each stretch for five to ten seconds and repeat five times each. Sit in your chair with both feet flat on the floor and your back straight. Lift one knee as far as it will go while pointing your toes, and then lower your foot back to the floor and switch legs.
- Squeeze your butt. One of the easiest and least obtrusive ways to exercise at your desk is the butt squeeze. Hold a tight squeeze as long as you can, then release. Repeat five to ten times. You can even give your thighs a good workout by placing a small ball between your legs and squeezing away while you work. Your colleagues won’t see these exercises happening, but your sleek butt and toned thighs will say it all.
- Take a 10-15 minute walk during lunch. While doctors recommend getting at least 30 minutes of cardiovascular per day, you can get half of that done during your lunch break by picking a nearby mall, park or other walk-able location for your lunch break. You can even eat while you walk if your lunch is portable.
- Put your legs in motion while sitting. Just alternating between fully extended legs and legs held close to your chair throughout the day can help improve your health situation during prolonged sitting. You can improve this further with leg circles by extending one leg and slowly making small circles in one direction, gradually making the circles larger, then switch directions and make the circles smaller. Repeat with the other leg.
- Set an hourly alarm to remind you to stand. If you have trouble remembering to move about during your workday, make use of today’s most common office equipment, your computer. Setting up the Windows Task Scheduler or the OS X clock’s “Announce the time” feature, your computer will remind you to take a break and start moving.
Introducing extra movement into your office workday can be made even easier by introducing these tips to your co-workers and committing to exercise at work together. Any or all of these steps can help you improve your overall health and reduce the risk of office chair butt. (And don’t forget the importance of good quality ergonomic chairs.)
- What do we need?
- How much can we spend?
Most companies have large technology budgets, ensuring their employees have good, stable computer and phone systems to use in order to remain productive. Unfortunately, most companies choose to invest very little in quality seating.
It is important for businesses to invest in good office chairs without breaking the budget. An office chair can mean the difference between employees being productive or being distracted by back pain and muscle fatigue. What is under you is just as important as what is in front of you as you carry out your work duties.
Chairs like the CharlieChair, with thickly padded and contoured seats, adjustable lumbar support, 5 paddles to adjust the seat and back to your satisfaction, and height-adjustable arms help to maximize comfort and productivity in an office environment.
Did you know?
- The lumbar region of the spine has five vertebrae, making up the strongest, most mobile parts of the spinal column, vital for strength, rotation and flexibility.
- Lumbar support helps maintain a normal healthy curve to this area of your spine and provides support for the surrounding muscle, reducing stress on the spine and lowering the risk of lower back pain.
Margo Fraser, executive director of the Association of Canadian Ergonomists advises office workers to change position throughout the day in order to shift muscle load and prevent over-stressing caused by staying locked in the same position all day. “A lot of people will set their chair and then assume they should never touch it again, when in fact we want them to be making small adjustments throughout the day.”
Busy executives and employees alike cannot afford to waste time tinkering about with their chair’s adjustment or worrying about whether it will maintain a high level of comfort through every work day. Office seating like the CharlieChair is available at office superstore prices, while delivering on easy adjustability that will stay exactly how you want it, while still being easy to adjust whenever you need a change.
Furnishing your office with quality chairs isn’t just another expense. It is an investment that will pay off through increased productivity, employee satisfaction and improved health. High-quality office chairs will directly benefit your finances, eliminating wasted time repairing or returning a faulty product and preventing you from having to replace office chairs on a regular basis.
With pneumatic seat height adjustment, an adjustable-depth seat, locking tilt mechanism and heavy-duty dual wheel casters, the CharlieChair provides needed quality, comfort, consistency and posture versatility at a price that won’t break the office budget.
No business can afford to put time, energy and money toward office chairs that don’t fit today’s office lifestyle with both comfort and efficiency in mind. 1 Stop Office Furniture has a wide selection of office furniture including high quality chairs like the CharlieChair, designed for maximum adaptability and ergonomic comfort at affordable prices.
If you’d like to learn more about the CharlieChair, please click here – thanks!
Upon thinking about the schedule of a typical day, most people will find that the majority of their time is spent sitting. Between commuting, sitting down for meals, watching TV, and browsing the Internet, moving around is unfortunately quite uncommon.
But the worst offender is often time spent at the office. Remaining sedentary for eight hours (or more) per day can inflict a lot of pain on your muscular system and cardiovascular system. Research has linked too much sitting to a horde of health problems, and sitting disease has become an actual diagnosis. It can be difficult to change those sedentary habits in the workplace. However, with a few adjustments to your work day, it can be done. Here are a few simple ways to combat the damage done during your workday:
- Take a walk during your lunch break: It’s not often that it takes an entire half-hour to eat lunch. Most of the time it takes less than ten minutes and the rest of your break is spent browsing a smartphone or checking email. Instead of sitting at the lunch table, try using that extra fifteen minutes to take a walk. It’s a perfect excuse to get some fresh air, get the blood pumping, and enjoy a change of scenery.
- Stretch those muscles: Doing some simple stretches at your desk is a great way to improve circulation and strengthen the muscles that don’t get used enough while sitting. Do a few repetitions of forward stretches, backward stretches, side twists, overhead reaches, and leg lifts just a couple times each day.
- Breathe deep: Stress can unconsciously cause shallow, rapid breathing, which strains muscles and limits oxygen supply. Taking just thirty seconds to focus on taking slow, deep breaths is a good way to improve your circulation and relieve stress.
- Get face-to-face: Instead of sending an email or making a phone call to a coworker, try doing it face-to-face! Just those few steps across the office are enough to invigorate your body and fight off uncomfortable, stiff limbs.
- Drink water: Stay hydrated by keeping a water bottle at your desk or visiting the water cooler often. Many office air conditioning systems can contribute to dehydration, and sitting at a desk can make you surprisingly thirsty. Keeping yourself hydrated can stave off headaches, improve circulation and digestion, and maintain healthy skin.
- Follow the 20/20/20 rule: Optometrists recommend that every 20 minutes, computer users should take 20 seconds to look at something that is at least 20 feet away. This helps prevent eye strain by working other muscles in your eye, as well as reminding you to blink a bit more to reduce dryness and redness of the eyes.
- Practice good posture: Altering the way you are sitting can immediately improve your comfort, reduce your pain and stimulate blood flow. Keep your feet flat on the floor and your knees level with your hips. Make sure that your chair and your armrests are at a proper height so that your screen is directly in front of you and your wrists are flat while using your keyboard and mouse. Ensure that you have proper lumbar support in order to prevent back pain.
- Invest in an ergonomic desk chair: Of course, it is much easier to maintain good posture when sitting in an ergonomic desk chair. 1Stop Office Furniture’s CharlieChair is a comfortable, affordable chair that can be adjusted to fit your body and workplace needs. With multiple paddle adjustments, the CharlieChair will improve productivity, keep you comfortable, and reduce your risk of sitting disease.
Please visit our Product Gallery to view all of the great new, used, and for rent ergonomic office chairs that we have to offer. Once you’ve found the ideal chair, please give us a call at 510.569.6969 or fill out the quick “Get a Quote” form. Remember, we serve all nine counties around the Bay Area (Marin, Napa, Solano, Sonoma, Contra Costa, Alameda, Santa Clara, San Mateo, San Francisco counties) and the Sacramento area. And…we can deliver within 24 hours! We look forward to helping you with our office chair needs.