Advertising
Advertising

The Sitting Epidemic

The Sitting Epidemic

What are you doing as you read this? Most likely, you’re sitting down. On average, Americans are sitting for 13 hours a day and sleeping approximately 8 hours. This totals around 21 hours of sedentary habits a day.[1]

When you get home from a long day at work or school, you most likely sit down to catch up on your favorite TV show or scope all the social media drama you may have missed. While it may feel like the right thing to do after a long, mentally tiring day, sitting actually increases your risk of death. Even if you hit the gym on occasion, you may not be compensating enough.[2]

Advertising

Blame It on Our Work

Let’s take a trip back through time. In 1960, an impressive 50% of U.S. jobs required heavy to moderate physical activity.[3] Presently, that percentage sits at a measly 20%, meaning the majority, 80% of jobs, are wholly sedentary or require very little physical movement. The vast majority of us spend our entire workday glued to our chairs and desks. For many of us, our fingers are getting the most exercise typing emails and messages.

Advertising

    The More You Sit, the Earlier You Die

    Sitting more than six hours a day greatly increases your risk of an early death.

    After two hours of sitting, your good cholesterol drops by 20%. While you may think going to the gym twice a week for an hour will make up for that, remember: we are sedentary about 21 hours a day. It doesn’t take a mathematician to know that 2 does not equal 21 and will therefore not compensate for it.

    Advertising

    Sitting also makes us fat. It decreases the activity of an enzyme called lipoprotein lipase (LPL) which helps burn fat.[4]

    Advertising

      Stand, Stretch, Move

      The key is to stand, stretch, and increase activity as much as possible. Some suggestions for you to move more even though you have to sit most of the time at work:

      • Standing in place increases your energy more than sitting. Something as simple as walking increases your energy level by about 150%!
      • Try to substitute taking the elevator with the stairs instead.
      • If you talk on the phone daily or love lengthy group texts, stand up while you’re engaged in these activities. Pace around your house, or chat on the phone while you walk through your neighborhood.
      • Drink more water! So you will need to go to pee, and stand up to refill your water often.
      • Set an hourly alarm to remind you to stand up and take a lap around the office or your house.
      • And if you do have a busy office job, consider a standing desk. Here’re some great options: 10 Best Standing Desks That Are High in Quality and Cheap in Price
      • If you’ve been meaning to catch up with Karen down the hall at work, don’t just hop on your email or instant chat; take a walk and talk to her in person.
      • As added inspiration, use a health app to count your steps every day so you know how many steps you need to stay healthy and fit. Most fit people take about 5000 steps per day and sit less than 300 minutes. Start with that goal first.

      Take care of your body and your lifespan and take a few extra steps every day! Remember to start small with substitutes for daily bad habits and try to stay aware of what you’re doing at all times.

      After about three weeks, you won’t even have to think about it anymore; you’ll be walking and moving more than ever! Your body will thank you for it. Share this article with a friend so you can keep each other accountable, too!

      Reference

      More by this author

      Jolie Choi

      Having experienced her own extreme transformation process, Jolie strongly believes that staying healthy takes determined and consistent action.

      11 Health Benefits of Cucumber Water (+3 Refreshing Drink Recipes) Put Down Your Pizza and Find Your Healthy Diet Challenge Buddy By Using “Foodstand” Ditch Your Banana and Kale! Use “The Blender Girl” To Find Your Fun and Tasty Smoothie Recipes If You Exercise but Sit a Lot, You’re Still Unhealthy Walk While You Work, You’ll Be 10X Healthier

      Trending in Physical Strength

      1 25 Best Free Workout Apps That Make Your Home Workouts Easiler 2 Benefits of Lifting Weights Both Men and Women Can Experience 3 17 Ideas to Get Motivated to Lose Weight Now 4 The Top Fad Diets That Are Actually Worth the Hype 5 12 Best At Home Workouts (No Equipment Needed)

      Read Next

      Advertising
      Advertising
      Advertising

      Last Updated on July 2, 2020

      Simple Hacks on How to Relieve Neck Pain Fast (and Naturally)

      Simple Hacks on How to Relieve Neck Pain Fast (and Naturally)

      There is very little in life as annoying or distracting as neck pain. Most people find that neck pain is temporary. What can you do if your neck pain seems chronic or if it comes and goes with no obvious source?

      Whether you have simply slept on your neck wrong or you are working late, hunched over a keyboard half the night, neck pain is, well, a pain in the neck!

      What most people are unaware of is that there are little known hacks that can help you find relief from neck pain fast and naturally. This means no pills or expensive exercise equipment to buy.

      How can you get relief from neck pain?

      There are several easy steps to follow to find the perfect hack for solving your neck pain fast and easy.

      How Did I End Up With This Pain in the Neck?

      Neck pain often has an I-was-looking-right-at-it source that we don’t recognize at first glance. Once you identify the source of the pain, you can take the best corrective measure, or several measures if need be!

      Ask yourself these questions to find a possible source:

      Advertising

      • Do you spend much of the day sitting (desk job, typing, etc.)?
      • How old are your mattress and pillow?
      • How much exercise do you work into an average day?
      • How do you manage stress?
      • Have you been injured or in an accident (no matter how small) lately?

      Perhaps one last question to ask yourself might be, “Is my pain a regular occurrence, or is my neck pain something that has just cropped up?

      Once you know the answers to these questions, you can start searching for answers.

      Remedies for Neck Pain

      Once you know the source, try tapping into one (or several) of these solutions to start healing your neck pain now.

      1. Everyday Activities

      One of the important factors with neck pain will be your everyday activities. Other than an injury or accident, one of the largest factors for neck pain includes working overtime in an office and the stress that work entails[1].

      Due to the coronavirus, many people find themselves working from home, in kitchens, basements, using a barstool, and/or other equipment that was not designed for humans to spend hours on end, typing and looking at a computer screen.

      If you find that your neck pain has occurred during the past few months due to a job change, or if you suddenly began working from home, your issue may be due to ergonomics. Invest in an adjustable office chair to help make your workspace more neck-friendly.

      2. Age of Mattress and Pillow

      The age of your mattress and pillow should also be considered. Pillows, on average, should be changed every 3 years, and a mattress every 7-10 years. No matter how good or comfortable you think these items are, the truth is that they are hurting your neck and back with a lack of support.

      Advertising

      A good mattress is well worth the investment, and pillows are always on sale, as well as wallet-friendly. If you haven’t tried them, a water-filled pillow can be comfortable for many people.

      3. Exercise/Movement/Stretching

      It’s that old exercise question that no one wants to hear. This time around, it has been difficult for many people to get in good exercise since they have been housebound due to the quarantine. There are plenty of ways to get in some good, old-fashioned exercise.

      Stretching exercises are even more important than before since many people do not get enough movement while sitting at home. There are hundreds of at-home exercise, dance, and yoga videos that require little to no equipment, so even if you’re a beginner, give it a go.

      4. Stress and Stress Management

      Stress is a hidden danger that robs more people of health than even most doctors realize. While everyone has stress, not everyone recognizes it, nor do they have a means of managing it. Exercise is one of the best ways to release stress, with meditation and yoga being the best ways to manage and relieve stress. All of these will remove tightness in the muscles and relieve neck pain.

      5. Accident or Injury

      If you have been involved in an accident or injured yourself lately (falling down, or having something fall on you, for example) and your neck pain began after this incident, you should speak with your doctor about this as soon as possible.

      6. On-Going Problem or Sudden Occurrence

      Finally, if your neck pain is something that has occurred recently, it could simply be that you slept on it wrong or turned your neck too hard. That will make this a very temporary condition. You can try some easy stretches for pain relief .

      An on-going problem, however, might respond better to some other alternative methods, including:

      Advertising

      • Slowly moving and stretching your neck. Do not move too quickly or too far. Roll your head from side to side, shoulder to shoulder, to the front and to the back.
      • Ice packs work well for some people, while heat works best for others.
      • Be aware of how you use your cell phone or tablet. If you keep your neck bent downward for too long to look at it, you can develop an annoying pain called text-neck or tech-neck. Take breaks and look up to stretch those neck muscles.
      • Long hours driving can also be hard on the neck. Look from side to side as far as you can, as well as up and down to prevent a stiff neck.

       

      Still Have Tight Neck Muscles? 3 Tips for Finding Relief

      When tight neck muscles are not responding to the typical heat, ice, or massage treatments, you might want to give the following a try:

      1. Gua Sha

      This is an ancient Chinese practice that might seem a bit odd, but it works for many people. In this practice, a trained individual uses a spoon or other object and makes short strokes down the neck. It is believed that poor blood circulation causes it to become stagnant, if you will, and blocks the positive energy needed for life, called qi.

      Fresh blood will indeed allow oxygen and nutrients to feed the tissues in a given area, and one study found that gua sha worked where traditional methods, such as heat therapy, did not[2].

      2. Swimming

      You probably know that swimming is a terrific low-impact exercise that works wonders for those with back and knee pain, but did you know that it also works well for neck pain and tight muscles? It helps if the water is tepid and not cold, but even just floating on your back can offer tremendous relief since most of the body weight is suspended by the buoyancy of water.

      3. Chiropractic Massage

      Not your typical day spa massage, chiropractic massage is performed under the guidance of a chiropractor. A trained massage therapist will still do the massage, but this time, the chiropractor will have discussed your neck pain and any problems you might be having with them. Many people have found real relief from neck pain through chiropractic massage.

      The Best Treatment for Neck Pain

      When you need to find relief from neck pain and nothing you have tried previously seems to give you more than a few minutes of relief, spending some time with a chiropractor often times can fix this issue, and it doesn’t often return if you follow a healthy lifestyle.

      Advertising

      I’m certain that many of you are thinking about those awful videos with those loud cracking noises you’ve seen on social media, or you are recalling a news story which might have suggested that allowing a chiropractor anywhere near your neck might be a health hazard[3]. Nothing could be further from the truth.

      You should try the other suggestions in this article before you head off to the chiropractor, but when all else fails, don’t let neck pain nag you day in and day out. Take steps to make an appointment, and you will be surprised at the results.

      What Can a Chiropractor Do for Neck Pain?

      Many people mistakenly believe that the only technique a chiropractor will use is a neck adjustment. Chiropractors are trained in a variety of methods that are designed to help you find the pain relief you are seeking.

      A few of the methods a chiropractor might use include:

      • Cervical Manual Traction
      • Flexion-Distraction
      • Cervical Mobilization
      • Ultrasound
      • Cervical Drop Technique
      • Trigger Point Therapy

      There are many more options, but your chiropractor should explain to you which techniques s/he intends to use and why[4]

      The Bottom Line

      If neck pain wreaks havoc in your life regularly, the best way to stop it is to identify the source and attack it from that angle.

      Getting plenty of exercises, having a proper posture, and buying an office chair that provides plenty of support, as well as a regular stretching program, will keep your neck strong and flexible for many years to come.

      More Tips on Healing Neck Pain

      Featured photo credit: Christopher Campbell via unsplash.com

      Reference

      Read Next