Get up, please

Are you sitting comfortably? Well, before you get too settled, read on …

Research shows that sitting – sometimes for long periods at a time – can cause a raft of medical conditions, from obesity and high blood pressure to serious disease.

If muscles are not regularly activated, out glucose levels are affected, which can lead to conditions such as diabetes. Not least sitting forces our knees, hips and ankles to flex and bend at the joints, so blood flow to the muscles, nerves and joints is reduced.

Getting up frequently and moving, however, is known to reduce inflammation because it lowers levels of sugar and fat in the bloodstream: one study suggested that those who took breaks from sitting have up to 25% less inflammation that those who do so infrequently.

If you exercise regularly, you may think you’re already moving enough, but unfortunately that’s unlikely to be the case, especially if you spend long stretches of times sitting down and remaining largely static (such as when you watch television).

Physiotherapist Dr Bhanu Ramaswamy says “Collectively, our muscles act like a massive organ of the body, helping us to function well in numerous ways. Keeping muscles as strong and healthy as possible has a beneficial impact on our overall health and wellbeing, so it’s important to work your body regularly”. Dr Ramaswamy suggests adopting these simple habits in day-to-day life:-

1. Get up when you’re on the phone, and do calf raises. Challenge your balance more by standing on one leg for five seconds and then transferring to the other.
2. Stand and stretch while you’re watching TV – ad breaks are a perfect opportunity.
3. Don’t immediately sit down in a public place; take the chance to stand.
4. Walk whenever you can. On long car journeys, factor in regular breaks to get out, walk and stretch.
5. Set an alarm to remind you to get up from your chair every half an hour or so to stretch and move your body.
6. If you can’t always get out and about, invest in a pedal exercise to use regularly at home. Putting in the effort improves circulation, raises the heart rate, and keeps muscles active, whether you work the cycle with your legs or arms.