Life Protection
Protect yourself and your loved ones from life's uncertainties with AIA's life insurance and takaful plans.
{{title}}
{{label}}
While sitting is comfortable, too much of it isn't healthy, especially if you're also hunched over a small screen and straining your eyes up to 8 hours a day at work.
As we found out from Malaysia's Healthiest Workplace Survey by AIA Vitality, prolonged sitting could also be the cause of the musculoskeletal health problems (muscles, bones and joints) that 84% of Malaysians experience at work. The survey also identified the top musculoskeletal symptoms: 47% shoulders, 39% neck, 37% lower back and 22% knee.
Not only can you feel the effects of prolonged sitting, research have also linked it with increased risks for obesity, diabetes, and heart diseases.
Ideally, you should get up from your seat at least once an hour to move. If your work doesn't allow you to be mobile or you're faced with too much work to leave your desk, try one of these poses to inject some mobility and movement into your day.
Benefits: Strengthen leg muscles
Being seated all day means your legs are likely to lose the strength to help you get back up on your feet, relying instead on the upper back and even the neck to hoist your body to a standing position. However, this can cause a strain on your spine all the way up to your neck. Try this two-part pose to help awaken your leg muscles and strengthen your thighs and ankles.
Benefits: Relieves tension in arms and lower back tightness
Curled over your laptop, you are likely to be slouching, affecting your back and shoulder muscles. Attempt this natural stretch that we all do when we’re feeling a bit stiff and tired. It’s effective in relieving computer-related tension in your arms and also helps relieve lower back tightness.
Benefits: Improve health and flexibility of wrists
This one’s for the typists. Whether you’re busy scrambling on the keyboard or twiddling your thumbs over your smart phone, one can sure tire their fingers. Typing at the wrong height/angle or typing with one finger only can cause pain and discomfort. Besides doing this stretch, take some time to find out if your posture can be corrected.
Benefits: Relieves tension in neck & shoulders, elongates spine
Calm your mind with the forward bend, inspired by a yoga posture. This move helps stretch the hamstring and the spine, while also relieving tension from the head, neck and shoulder region. It also elongates the back, particularly helpful when you’ve been putting pressure on your spine the entire day.
Benefits: Stretches upper back and shoulder muscles
As intriguing as it sounds, this desk-exercise is perfect after a long day under an avalanche of tasks. This exercise will allow for a stretch of your upper back as well as your posterior shoulder muscles.
The best way to combat the effects of sitting is to have a short walk every hour or so. In fact, just two minutes of walking each hour can reduce the negative effects of sitting! The key to building this habit is to start small and incorporate these small habits wherever you can. Instead of messaging a colleague, walk over to their desk. Use the stairs once. Have a standing meeting. Soon you will see these small habits adding up!
References
https://www.forbes.com/sites/jacquelynsmith/2013/02/06/the-10-best-exercises-to-do-at-your-desk/#5aa5e0a43372
https://greatist.com/fitness/deskercise-33-ways-exercise-work
https://www.webmd.com/fitness-exercise/features/stretching-exercises-at-your-desk-12-simple-tips#2
http://www.topendsports.com/medicine/stretches/shoulder-overhead.htm
http://www.lifehack.org/articles/productivity/15-simple-and-quick-office-stretches-boost-work-efficiency.html
https://www.doyouyoga.com/7-yoga-poses-you-can-do-at-your-work-desk-to-relieve-stress-68712/
The above articles are intended for informational purposes only. AIA accepts no responsibility for loss which may arise from reliance on information contained in the articles.
AIA Vitality is a unique insurance and health programme that actively supports and rewards you for making healthier choices every day so you can live a healthier, longer and better life.