How to sit healthy and in comfort

Sitting to many hours a day

How long do you sit during a day? Count the hours. The average person today spend well over 10 hours sitting as a result of our modern lifestyle. We get up in the morning and sit at the breakfast table, we sit in the car or bus, we sit in the office, then on the sofa or in the cinema and restaurant or at the computer gaming. But why is sitting harmful?

But why is sitting harmful?

We are physically very much identical to our ancestors who lived 10,000 or 100,000 years ago. Our bodies are the ones of hunters and gatherers, evolution has made us be long distance runners.

No pain no gain

For our early ancestors to survive it was necessary to be out in nature to hunt or to gather edible plants. Sit in the cave all day, you starve. In fact, any living creature on the planet needs to be physically active to find food in order to survive. It is only recently, in the last hundred years with the invention of modern jobs that we spend our lives sitting. Runners we are not anymore. Maybe once or twice a week in the evening. But otherwise?

What happens when you sit?

The ancestors sat to rest and recover from physical activity. When sitting for a long time the metabolism switches to a low-energy mode, calorie consumption decreases. In addition, gastric energy is slowed while the blood fat levels are increasing. Also, circulation is restricted in sitting, especially in the legs. This can lead to thrombosis.

So the deficit in the movement not only causes back pain and tense shoulders but also further health problems with inner organ increasing the increases the risk of diabetes, hypertension or myocardial infarction. The risk increases the more time of your life you spend sitting.
The importance of regular physical activity walking, running, working out and so on, cannot be stressed enough.

If we can not escape sitting at least try to sit in healthy chairs and at ergonomic workstations

Ergonomic PC chair
The best ergonomic chair will be a five-legged swivel chair. The height of the seat must be adjustable. The seat pan should be cushioned and rounded at the front to not obstruct blood circulation. The armrests should be height-adjustable and rounded on the edges. An adjustable backrest and seat tilt feature is desirable. The backrest should also be anatomically shaped and provide support the lumbar area.

Desk working height
The desk must be height-adjustable and be individually adjusted. To test whether the chair and the desk are set up correctly, just sit on your chair. Is the seat at the height of your knees? Do upper and lower legs form an angle of at least 90 degrees? Then the chair is adjusted correctly.

Now check the position of your upper body.  Are your upper arms relaxed?  Your forearms should be approximately horizontal with the desk surface while lower and upper arms should be at a 90 degrees angle to each other.  If that’s  the case, everything is fine. Otherwise adjust the height of your work desk accordingly upwards or downwards.

Monitor positioning
The monitor should be about an arm’s length away from your eyes, depending on the screen size.  The view should slightly be inclined downwards, the top of the screen being just below the eye level.  The surface should be non-reflecting. When setting up the monitor, care must be taken to avoid glare.  Good screens can be tilted backward to prevent glare and unwanted reflections

Keyboard
Place the keyboard about a hand wide from the edge of your computer desk. When using the keyboard be careful do not have to bend your wrists upwards.
The keyboard should be raised slightly 10 to 15 centimeters from the table edge. A keyboard with a slight increase in the middle and an inclination of the keyboard field of 5 to 11 degrees also relieves muscles and wrists. The mouse should be placed close to the keyboard.

Mouse
Place the mouse near the keyboard so that it can be operated with an angled arm.  The mouse should be large enough to fill the hand.

Leave a Reply

Your email address will not be published. Required fields are marked *

*