{"id":3638,"date":"2016-08-16T00:50:17","date_gmt":"2016-08-16T00:50:17","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=3638"},"modified":"2022-04-05T21:51:07","modified_gmt":"2022-04-05T21:51:07","slug":"take-a-break","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/take-a-break\/","title":{"rendered":"Desk-Bound? Here’s How to Take a Break, Expert Style"},"content":{"rendered":"Binge-watching season one of “Stranger Things.” Working on your computer. Battling the morning and evening commutes to and from the office. What do these things all have in common? You’re usually sitting down when you do them. Experts agree that if you\u2019re sitting for long periods of time, you\u2019re messing with your health\u2014even if you work out consistently and enjoy a healthy diet. But don\u2019t throw in the proverbial sweat towel just yet.\n\nWe chatted with David Weintraub, owner of Bodyworks DW <\/a>in NYC, New York, and Jay Dicharry, PT and director of REP Lab in Bend, Oregon, who gave us the scoop on how to improve your office health habits and finally take a break.\n

The Negative Effects of Sitting<\/h2>\nBefore we hit the solutions, you need to know what you\u2019re up against. The short term risks include upper and lower back pain, shoulder pain, neck pain, hip pain, knee pain, and wrist pain, says Weintraub. \u201cAll these come from locking into one position for too long which causes the body to slowly but surely change the fascia to tighten up muscles to \u2018help\u2019 you sit longer,\u201d he explains. \u201cThe problem is that while this helps with being in a sitting posture, sitting posture is useless for most of the rest<\/a> of our daily activities.\u201d\n\nIf you ignore these short term problems, they can develop into other problems like muscle tears, and tendonitis, and slipped discs. Weintraub says you even run the risk of bone fractures \u2013 not necessarily from sitting, but from exercising with poor form causes by lots of sitting.\n\n\u201cEssentially, the muscles stiffen into a sitting posture which creates aches. If ignored, this stiffened postures negatively affects your form for all other activities, which if ignored leads to wear and tear injuries,\u201d he says.\n\nIn the long term, studies have found that the more you sit, the more you\u2019re at risk for certain diseases like Type 2 diabetes.\n\nLuckily, there are things you can do to help.\n

14 Beneficial Ways to Take a Break from Work<\/h2>\n

1. Walk Every 30 Minutes<\/h3>\nThe how:<\/strong> Every 30 minutes, get up and walk around for two minutes. (If you find yourself consistently sucked into an email vortex, Weintraub recommends using a timer or Post-It notes on your computer.)\n\nThe why:<\/strong> \u201cIf you can break the cycle of what your body is doing you can help avoid the tendency for it to lock the muscles down in a sitting position,\u201d he explains.\n

2. Take the Load Off<\/h3>\nThe how:<\/strong> At lunchtime and at the end of the day, lie down on the floor and rest your legs on a chair for five minutes. Weintraub says your legs should be bent at the hips and knees, and you shouldn\u2019t need to engage any muscles. (We\u2019ll get to tips on how to deal with your co-worker\u2019s side-eye in a moment.)\n\nThe why:<\/strong> \u201cThis puts you into a sitting posture but takes away any load off the muscles… when you shorten a muscle but take away the load it gets to relax,\u201d he says.\n

3. Don\u2019t Feel Guilty<\/h3>\nThe how:<\/strong> \u201cI think the biggest impediment that folks have to changing is taking breaks,\u201d says Weintraub. \u201cThere is a lot of inertia in the workplace around having to always \u2018look like you are working\u2019 \u2013 i.e. sitting at your desk.” If you\u2019re worried that getting up from your desk will make it look like you\u2019re goofing off, Weintraub says that studies show productivity rises when employees feel better and take breaks.\n\n\u201cThere are diminishing returns to focusing on anything after about 40 minutes. Usually a short break helps reset the brain and that answer to that problem that seemed so hard 10 minutes ago suddenly pops into your head,\u201d he explains further. \u201cGoogle some studies on taking breaks for better productivity and share them with your workmates (and your boss) and create a team vibe on stretching more.\u201d (I\u2019ll consider this post my official note to the HUM team.)\n\nThe why:<\/strong> \u201cThe underlying context that people have that they either have to choose to take care of themselves or do a better job at work, is a false one. You get to have both.\u201d\n\nAt the very least, get up and get some more water or go to the bathroom. (The latter is a big one: Weintraub says if you are trying to hold it in while you get through that report, your muscles become even tighter and it makes things worse.)\n

4. Stretch Your Hips<\/h3>\nThe how: <\/strong>Kneel down on one knee. Keeping your bottom thigh vertical, tuck your tailbone. You should feel a deep stretch in front of the hip joint, says Dicharry.\n\nThe why: <\/strong>“The reality is that we can’t undo 50 hours a week of sitting with 50 hours of corrective exercise, but we should try to get moving more throughout the day.”\n

5. Open Up Your Mid-Back<\/h3>\n
\n\nThe how:<\/strong> Lie down on top of a foam roller (place it under your mid-back). Support your hands with your head, lift your hips off the floor, and let the foam roller do the work, says Dicharry.\n\nThe why: <\/strong>“Sitting causes the mid back to be SO stiff, and this screws up your core stability and lumbar posture, and also causes ‘computer neck’,” he explains.\n\n<\/div>\n

6. Stretch Your Neck<\/h3>\nThe how:<\/strong> “Sit nice and tall on your chair, and then place your right hand under your right hip palm side up. This will keep your shoulder blade low and flat along your ribs. Now gently tilt the head to the left until you feel a gradual stretch in the side of the neck. Do this three to four times a day for a minute each side,” says Dicharry.\n\nThe why:<\/strong> It helps relieve the strain put on your neck.\n

7. Move Your Arms<\/h3>\nThe how:<\/strong> Raise your arms above your head.\n\nThe why:<\/strong> “Sounds crazy — but just raising your arms up above your head helps pull you back to proper sitting posture,” explains Dicharry.\n

8. Exercise with Caution<\/h3>\nThe how:<\/strong> Don\u2019t sit all day without any breaks, then hit up your CrossFit or SoulCycle class.\n\nThe why:<\/strong> “Lets say you train 15 hrs a week. That’s great. But think about how much you DON’T train during the week. All the sitting at work, sitting in the car, carrying heavy backpacks, and texting forces us into horrible postures,” says Dicharry. “Your body really gets used to these positions! And then we suddenly put on our workout clothes and expect our body to transform into Superman… well… good luck with that!”\n\n“Our muscles and tendons get short and stick together, and the joints become stiff, and the postural muscles that should keep us aligned shut off and go have a drink,” he explains.\n

9. Download an App<\/h3>\nThe how:<\/strong> \u201cThere are apps for your desktop that will lock your screen, make you unable to continue working, and prompt you to get up and move around,\u201d says Weintraub. Try downloading Stand Up! The Work Break Timer<\/a> or Workrave<\/a>.\n\nThe why:<\/strong> The more you move during the day, the better.\n

10. Listen to Your Body<\/h3>\nThe how:<\/strong> Learn to check in with your body, says Weintraub. When you feel that it\u2019s not happy, that needs to become a cue to get up and move. (Don\u2019t worry, you\u2019ll get there \u2013 Weintraub has been practicing this for so long that his brain sends red flags if he sits for more than 30-45 minutes).\n\nThe first flag is typically that your butt hurts, then second your back, and the third your neck. Pay attention to what your body is telling you.\n\nThe why:<\/strong> It\u2019s simple: Sitting all day isn\u2019t what your body was designed for.\n

11. Alternate Between Sitting and Standing<\/h3>\nThe how:<\/strong> Get a standing desk for your office. I’ve seen great results and feedback from clients who have converted to them, so I’m a fan,\u201d says Weintraub. Make sure that it\u2019s convertible from sitting to standing, says Weintraub, because if you switch from sitting all day to standing all day you\u2019re just trading one set of problems for another. \u201cAsk any chef what standing all day does to their body,\u201d he says.\n\nThe why:<\/strong> \u201cIn general, holding any posture for long periods of time is a bad idea, whether it\u2019s sitting or standing,\u201d says Weintraub. \u201cSitting is a bit worse though as that posture has no practical applications beyond sitting. With standing, at least it’s somewhat related to other activities like walking.\u201d Break up your day by switching off every hour. And just because you have a standing desk doesn\u2019t mean you can forego those two minute walks \u2013 it\u2019s important to keep moving.\n

12. Fix the Quantity, Then the Quality<\/h3>\nThe how:<\/strong> Start by reducing the number of hours you sit per day by incorporating as many of the above tips as you can. Then train yourself to sit with the best posture.\n\nThe why:<\/strong> \u201cThe worst day I’ve ever heard of is day trading, where I have clients glued to three to four monitors for 12-16 hours at a time, with maybe one break if they are lucky. “Quantity” of sitting (number of hours total, plus how long is each session within a day without a break) is the biggest thing to fix first,\u201d says Weintraub. Once you stop sitting so much and incorporate the tips above, then start looking at the quality of your sitting.\n

13. Sit Right<\/h3>\nThe how:<\/strong> Look at the quality of your sitting. \u201cAre you sitting on your Sitz bones (the loops at the bottom of your pelvis) like you are designed to, or are you rolled back onto your tailbone which overstretches your low back? Most people do the latter,\u201d Weintraub says.\n\nIt\u2019s best to sit with your hips slightly lower than your knees, he explains. \u201cf you are tall, in all likelihood your office chair is too low for you to sit properly. If you are very short, it’s often too high to sit properly without using a footstool. I raise and lower my chair slightly throughout the day to change up which muscles are working. Also moving around on a rocking base helps me move even while sitting.\u201d\n\nThe why:<\/strong> If you aren\u2019t sitting correctly, you can make aches and pains worse. Over time, they can become the medium risk problems we discussed at the beginning.\n

14. Pick a Chair with a Rocking Base<\/h3>\nThe how:<\/strong> Exactly like it sounds. Sit on a chair that has a rocking base that has no back or arms. (This is what Weintraub uses.)\n\nThe why:<\/strong> Simply put, you can\u2019t lounge in it or you\u2019ll fall over. \u201cIf you are not used to sitting with good posture, you’ll notice feeling uncomfortable way sooner when you do. That’s the signal to either get up and move around, change up the chair height, or rock on the base.\u201d\n
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Binge-watching season one of “Stranger Things.” Working on your computer. Battling the morning and evening commutes to and from the office. What do these things all have in common? You’re usually sitting down when you do them. Experts agree that if you\u2019re sitting for long periods of time, you\u2019re messing with your health\u2014even if you […]<\/p>\n","protected":false},"author":10,"featured_media":12365,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[813,817],"tags":[381,378,385,386,380,384],"coauthors":[22013],"class_list":["post-3638","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body","category-fitness","tag-benefits-of-standing","tag-dangers-of-sitting","tag-desk-exercises","tag-desk-stretches","tag-sedentary-lifestyle","tag-standing-desk"],"acf":[],"yoast_head":"\nDesk-Bound? Here's How to Take a Break, Expert Style | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"Get inspired to live your best work life with 14 tips showing you how best to take a break from tasks, meetings, and more.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.humnutrition.com\/blog\/take-a-break\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Desk-Bound? 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