Avoid sitting still for too long

Many people are forced to sit for long hours due to the nature of their work. If the posture is not right, it can strain your back. Incorrect sitting posture leads to several health complications, including skeletal deformity and spinal deterioration. It also causes neck, shoulder and back pain, and reduces muscle and joint flexibility.
Proper sitting posture is the way the body is positioned to maintain a straight spine and the natural 'S' shape of the spine, which helps distribute weight evenly. This posture involves maintaining the three natural curves of the spine — the neck, middle back and lower back — which promotes balance among the skeleton, muscles and ligaments.
Research has also linked prolonged sitting to a number of health problems. These conditions include obesity, along with others such as high blood pressure, high blood sugar, excess abdominal fat and unhealthy cholesterol levels. Nutritionists say a lack of movement slows metabolism, even with regular exercise.
Prolonged sitting weakens muscle function, leading to lower overall calorie consumption, decreased insulin sensitivity, and the body starting to store excess calories for later.
Overall, research clearly indicates that reducing sitting time and increasing movement contribute to better health. You can start by simply standing instead of sitting when you have the opportunity, or you can devise ways to walk while you work. Exercising after work doesn't make up for eight hours of sitting in a chair, so it's essential to move every hour. The more you move, the faster you'll lose weight and improve your metabolism.
Some studies have revealed that people who spend 6-8 hours sitting every day have a 20 per cent higher risk of premature death. It's believed that prolonged sitting puts your body in 'ready' mode, where your metabolism slows and circulation is reduced due to flexed joints. Your ability to process blood sugar is also impaired, as inactive muscles don't absorb as much blood sugar, leading to an increased risk of heart disease, obesity, and diabetes.
Proper sitting isn't limited to employees only, but also includes schoolchildren. With the start of the new school year, mothers are looking for the best ways to help their children complete homework comfortably and without suffering. Proper sitting posture not only improves a child's concentration while writing but also protects them from back, neck, and foot pain, which can persist for years if they become accustomed to incorrect postures.
The number of jobs that require people to sit for work is increasing day by day. However, this behaviour has serious health consequences, according to contemporary medical research.
Healthy sitting involves adjusting the seat or chair so that the computer keyboard is straight and parallel to the floor, preventing repetitive strain injuries. Position your computer or monitor at eye level to prevent neck strain. The arms and elbows must be in line with the seat. This is done by keeping the back straight and using a support pillow whenever possible. Keep a small distance between the back of the knees and the chair. Adjust the feet so that the legs are not crossed and the feet are firmly on the floor.
Adjusting the waist and thighs so that the body's weight is evenly distributed across the waist, maintaining a straight, sloping position.
One must also avoid sitting on the edge of the chair, with the spine bent. Be sure to change your sitting position from time to time, and avoid sitting in one position for long periods. After every hour of sitting, take at least a ten-minute break. Stretch the neck for long periods while looking at any screen. Sit in a position that fully supports the back, especially the lower back area.