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Alarming Statistics
After reading an alarming article on NPR entitled: Sitting All Day: Worse For You Than You Might Think, I realized that in spite of 30 minute daily exercises, I was still not doing enough for my health.
In the article, Epidemiologist Steven Blair, a professor of public health at the University of South Carolina, explains the results of a study at the University of South Carolina that looked at adult men and their risk of dying from heart disease.
He found that men who reported more than 23 hours a week of sedentary activity had a 64 percent greater risk of dying from heart disease than those who reported less than 11 hours a week of sedentary activity. And many of these men routinely exercised. Blair says scientists are just beginning to learn about the risks of a mostly sedentary day.
Exercise Ball, a Healthier Computer Chair
In the same article, Dr. Toni Yancey, a professor in the health services department and co-director of the Kaiser Permanente Center for Health Equity at the University of California, Los Angeles, suggests sitting on an exercise ball instead of a desk chair, adding that it helps strengthen the core while improving balance and flexibility. It also requires more energy, so a few calories will be burned.
It so happens that I had an exercise ball lying around, so I swapped out my desk chair for a couple of weeks. Here are some thoughts I have on the swap, and some suggestions for exercises to help break up a long day of sitting:
General Impressions
I was reluctant at first to give up my chair. To be honest, I thought it looked a little silly to have a ball rolling around my desk. Because my floor is not 100% level, it tends to roll away when I get up; I have found level spots, however, that keep the ball stationary.
I also felt a little awkward sitting on it at first. It was a little uncomfortable for a few hours as my body adjusted.
However, I grew to enjoy the process. I soon noticed that my typical back pains were going away, as the ball gave a wider range of motion, and better cushioning. I also liked that I could lay completely backwards from time to time to get blood flowing back to my brain.
I notice my posture is improving and my back is feeling much better lately.
Ball Exercises
Although the ball is nice to sit and stretch on, it also works great for various exercises. Dr. Toni Yancey recommends breaking up a day of sitting with exercises. Here are some I have done on the ball:
Sit-up
If you’re feeling frustrated over your work, simply lay back and do some sit-ups—the increased blood flow will break up stress. Careful not to fall!
Back Arch
Something about blood rushing back to the head gets my thoughts straight again. Just be sure not to lift your head back up too quickly or you may get a little dizzier than you’d prefer…
Ball Balance
This is harder than it looks. Try keeping your feet off the ground and keep balanced on the ball. It may help to have something stable to grab. Be careful not to have sharp objects nearby on which to hit your head, especially as you first learn to master the exercise.
There is a tendency to want to fall backwards, just be careful not to get too overconfident in the beginning…
Ball Stretch
Perhaps it is a pathology of mine, but I like to rock back and forth on the ball, with the extreme end of my rocking shown above. I also like to bounce on the ball. Something about the rhythmic motion helps me think…
Push-up
This straight-forward exercise helps work the upper body. Try adding horizontal movement to your push-ups to work the arms at different angles.
Palm balance
This is harder than it looks. Just keep your hands on the ball and don’t fall over. Stretch you legs further out for increased difficulty.
Thigh Squeeze
If you have a clean floor and don’t mind being the subject of sex jokes, consider doing thigh squeezes.
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