The fitness team at Lethbridge Polytechnic is offering tips to reduce pain and stiffness caused by working at a desk.
Officials said Canadians who work full-time are stationary, on average, for almost 70 per cent of their workday.
“Sedentary workstyles are associated with poor health and even chronic diseases,” said Caylee Vogel, program administrator for the polytechnic’s Be Fit for Life Centre.
“Health guidelines recommend minimizing sedentary behaviours, as they lead to tightness in your shoulders and neck and reduced range of motion in your hips and legs, resulting in tension, soreness and even headaches.”
A sedentary, or stationary, workstyle is described as a low-movement work environment, where employees sit for four to six hours per day, on a regular basis.
Diane Gallagher, project coordinator, said a misconception about this work style is that it is age-related.
“I think it impacts all ages; our bodies are made to move,” Gallagher remarked. “We see youth in high school and post-secondary facing posture issues and over-reliance on leaning or being cross-legged, which can lead to stress on opposing sides of their bodies.”
Gallagher said there are simple, yet effective steps that can be taken to feel better after sitting at a desk for a long time.
“It’s important to stand and move around when you can, taking a break every hour or two, if possible,” she said.
“It’s important to leave your desk and intentionally ‘break’ that sitting posture.”
“Seated stretching, like extending your upper back with your hands behind your head, is a good start,” Vogel added. “Carefully stretching out the sides of your neck, or even trying door frame stretches, will help improve blood flow.”
Vogel said one of the most important exercises is walking.
“Walking is great, but pay attention to your posture,” she said. “Keep your head and neck upright and pull your shoulders back to a relaxed position. Shoulder or arm circles are also helpful when you’re walking to improve flow; really anything that will improve circulation.”
“Rather than reaching for another sip of coffee in those tense moments, go for a quick walk – something we like to call a ‘fitness snack,’” Gallagher added. “Making your breaks a little active, even a two-to-three-minute walk is so helpful.”
Another technique involves breathing at a desk to reduce stress and tension.
“People tend to shallow breathe when feeling anxiety or stress at work, causing strain on the cardiovascular system,” Gallagher said. “Taking full breaths, relaxing your shoulders and forming a habit of taking deep breaths after sending an email, for example, can help.”
It is also advised to drink the proper amount of water throughout the day.
“You shouldn’t feel thirsty throughout the day, so listen to your body. And, if you’re drinking enough, your body should be getting you up for a quick walk often enough,” Vogel said.
Gallagher added that outside of the workplace, strengthening your upper back and upper body will help with posture. She said mobility exercises can help reduce stiffness.
“Get out and get moving! It all adds up and it doesn’t need to be consecutive; just here and there will help in the long run – so find what works for you,” she said.
The Be Fit for Life Centre at Lethbridge Polytechnic is an on-campus hub for wellness and fitness. The centre offers a range of accessible programs, like group fitness classes, yoga, mindfulness classes, and wellness workshops. More details are available here.
