Tips for reducing prolonged sitting

According to a health survey of university students conducted by YTHS, students sit for an average of more than 10,5 hours a day.

According to a European study, adults sit for an average of 5-6 hours a day, with about one-fifth of the population sitting for more than 7.5 hours a day.

It is worth considering how much time you spend sitting each day. Even small changes can help reduce the amount of time you spend sitting. Everyone can make this change themselves! In work and study communities, you can reduce the amount of time spent sitting by coming up with creative solutions as a group.

• Stand up at least once every 30 minutes. Change your study/work position several times a day.
• Borrow a balance cushion from the library to improve your sitting posture. You can also stand on the balance cushion!
• Make it a habit to give standing applause after presentations in class!
• Agree in class that, for example, a presentation will be listened to standing up, if possible.
• If you use the BREAKPRO exercise software, watch at least one minute-long video designed for taking a break during each class.
• If possible, take advantage of the adjustment options on your desk and work standing up for part of the day. It is good to change your posture several times a day.
• Remember to use standing desks whenever possible, for example in libraries.
• Use the time spent waiting at the printer to stretch your neck and roll your shoulders.
• Take a detour on your way to your break and walk up any extra stairs.
• A short walk outside (5-10 minutes) refreshes your mind and gives your eyes a break from screen work.
• Hold meetings with your study or work colleagues while walking outside.
• Cycle or walk to school and work whenever possible.

Move well. Feel good.

Sitting is unhealthy. It consumes as little energy as lying down.

Did you know that sitting puts several times more strain on the spinal discs, especially in the lower back, than standing?

When working while standing, energy consumption is 1.5 times higher than when sitting. The load on the lower back is reduced. Blood circulation in the lower limbs is better when standing than when sitting, because keeping the hips bent continuously compresses the large blood vessels in the lower limbs. When standing, the working position changes automatically much more often than when sitting.

Working while standing is not always possible, but if you have the opportunity to stand up, you should take advantage of it!

Preferences:

https://www.yths.fi/tutkimukset/korkeakouluopiskelijoiden_terveystutkimus/taulukot-2016

http://www.ukkinstituutti.fi/tietoa_terveysliikunnasta/liikkumattomuus/liiallisen-istumisen-haittoja