Sitting at the desk for too long can cause annoying back & knee pain
Singaporeans work an average of almost 9 hours a day and majority of that time is spent sitting at the desk. Doctors have reported that sitting too long can increase the risk of heart disease, diabetes, and some cancers. There are also some negative side effects to the fitness side of things – notably your posture and physical performance.
So, we had a chat with Malcolm, Freelance Personal Trainer with a Sports Science Degree from the University of Western Australia, to tell us exactly why sitting at the desk causes problems and teach us some simple exercises that we can do in the Gym Pod to rectify the damage.
Why is Sitting At The Desk Is Bad for Us?
On the other hand, our hipflexors (the muscles that help bring your knee up to your chest), remain in a “shortened” state for the entire duration that we are sitting down. The muscles then become very tight over time.
As I learned from Malcolm, muscles that are very tight or over-relaxed are not very efficient that perform their task of contracting when needed, such as in the case of stabilising our spine and knees.
And, this will eventually cause some knee and back pains that most of us – desk bound workers – tend to face.
Which Muscles Must We Strengthen or Stretch?
Exercises to stretch the hipflexors, strengthen the chest and thigh muscles will also be beneficial in alleviating the pains caused by sitting at the desk for too long.
WATCH: 5 Simple exercises to fix the damage your desk job does
When should these exercises be performed?
Additional Tip to minimise damage from sitting too long at the desk
That brings us to the end of this instalment of Health & Fitness Chat with The Gym Pod. I hope you found Malcolm’s recommendations helpful!
CMO, The Gym Pod