Sitting too much?

Humans aren't designed to sit around for hours every day; we should be on our feet, moving around. Working at a desk for hours and sitting on the sofa all day does lead to problems with your health.

 

I'm speaking to two groups of people here: those glued to their computer screens and the older folk, spending more and more time in their chairs.

 

Desk people

Your desk has everything you need within arms reach; there are very few reasons to move food, drink and use the loo. So, you have to make yourself move and create the ideal office situation to take care of your body.

 

My advice is to;

• Consider a standing desk
• Buy a footrest
• Check your chair is suitable
• Wear shoes
• Take breaks, get up and walk around
• Do foot exercises
• Stay hydrated
• Exercise after work, don't just move to the sofa and watch Netflix for the next 5 hours.

 

Older folk

It is a case of if you don't use it, you lose it. Keep active and moving around as much as you can, or you will seize up and lose muscle. We all get tired and need to rest, but don't let yourself sit down for too long each time. Spread your jobs throughout the day, so you have to get up to prepare a meal, water the plants, pop to town etc.

 

The physiological effects of sitting continually include,

• Swelling, the lack of movement means your muscles will start wasting away. You need good muscle to keep blood and lymph moving around your body. Decreased muscle strength leads to pooling of liquid in your feet.
• Nerve entrapment. The nerves in your feet travel through some very tight spaces; any swelling in your feet can cause the nerves to get pinched.
• Pin and Needles. It is caused by too much pressure on the peroneal nerve, just under your knee. Repeated pins and needles can lead to long-term numbness, high blood pressure and back pain.
• Varicose Veins, again caused by the slow flow of blood around your body when sitting
• Peripheral Neuropathy- your circulation will slow when you've sat for too long, which means less fresh oxygen for your tissues; this can lead to peripheral neuropathy. (Find out more here)
• Stiff joints. Sitting for long periods can cause your foot and ankle joints to become stiff. When you finally get up and start moving, you may experience discomfort or even pain.

 

A sedentary lifestyle significantly impacts your overall well-being, with your feet and ankles carrying a large part of the burden. I see a lot of foot pain, bunions and flat feet occurring in patients who sit down too much.

 

Here's how to keep your feet healthy

 

Now, let's talk about some proactive steps you can take to maintain healthy feet, even if your job or lifestyle requires a lot of sitting:

1. Take regular breaks. Make it a habit to get up and move around every 30 minutes to an hour. Stretch your legs, wiggle your toes, and flex your ankles to improve circulation and prevent stiffness.

2. Foot exercises. Simple foot exercises like toe curls, ankle rotations, and calf raises can help strengthen the muscles in your feet and lower legs. Consider doing these exercises during your breaks. (I have a blog for that!)

3. Good footwear. Choose shoes that provide good arch support and cushioning to reduce the strain on your feet. Consider wearing insoles for added comfort if you have a desk job.

4. Stay healthy. Eating a balanced diet and staying physically active can help you maintain a healthy weight, reducing the strain on your feet.

5. Seek professional help. Don't hesitate to contact me if you experience persistent foot pain or discomfort. I can show you the exercises, treat foot pain and recommend orthotics.

 

Remember, your feet are your foundation, and taking care of them is essential for your overall well-being. So, make an effort to break up your sitting routine, keep your feet moving, and give them the attention they deserve. Your feet will thank you for it!

 

One last point- you don't need to spend on fancy machines and gadgets that say they aid circulation- just move your body!

As always, I'm here if you need me. Contact me here.