On average, full-time workers are sedentary for almost 70% of their day. Among these, only 18.5% met the Canadian Physical Activity Guideline that advises limiting sedentary time to eight hours a day. The situation has worsened as a result of the pandemic. Fewer breaks and the absence of walks to meeting rooms have led to more static positions with consequences on the body's physical and mental health.

Repetitive, prolonged sitting position causes serious health issues

Staying seated for long periods is not a naturally relaxing position for the body, and it reduces the overall efficiency of the body:

• Muscles are more likely to pull, cramp or strain;
• Fatigue and tension in the back and neck muscles begging;
• Steady compression on the spinal discs appears;
• Decreased fitness;
• Heart and lung efficiency are reduced;
• Digestive problems come.>

What can you do?

You can try staying standing up from time to time and trying some static and dynamic stretching in your space.

While that may not always be possible, depending on various factors, there are solutions to loop around them, such as exercising while seated. The Canadian Centre for Occupational Health and Safety gathered five stretching exercises that you can easily implement into your daily routine. There is no need to stand up or use any type of equipment.

Free download on CCHST.

What is the consequence on your legs

Let's say your job requires you to spend long periods seated in front of your desk.  This causes your feet to be constantly flexed forward and inactive most of the time. As a result, your calves are tense, forcing the other muscles in your legs and back to compensate, causing painful muscle tensions.

Did you know that ankle and calf muscles are considered the second heart or the peripheral heart?

It sounds crazy, but it is true. We are not stagnant beings. Our biology is at its full potential when we move. The leg muscles, and in particular the calf muscles, aren't used simply for walking. Like the heart, they also play an essential role in the blood pump circulation.

Only one pump of the heart is powerful enough to expulse the blood in the whole body. The blood reaches the toes in a few seconds. Travelling back takes more energy due to gravity. The skeletal-pump system, which includes ankle and calf muscles, enters the game to support the venous return to the heart.

Credit: OpenStax College - Anatomy & Physiology, Connexions Web site. http://cnx.org/content/col11496/1.6/, Jun 19, 2013., CC BY 3.0, https://commons.wikimedia.org/w/index.php?curid=30148264

Leg exercises while sitting

Some exercises are fully compatible with zoom meetings. They are quick and easy to perform, and the benefit is almost instantaneous. You can do them as soon as you feel tensions or proactively every two hours or each time you switch meetings. No equipment is needed.

Ankle and leg

1. Raise one leg in front of you. Pull your toes towards you as far as possible.

2. Pull your toes up toward you. Now point your toes down towards the floor. Repeat ten times with both ankles.

3. Move your ankle around slowly in a large circle Repeat in the opposite direction. Repeat this ten times with both feet.
4. Cross one ankle over the other knee. Place your hand on the top of your foot and stretch your ankle by gently pulling your toes down. Hold for 20 seconds. Feel the stretch in your shin. Repeat three times with both feet.

Expect to feel a gentle stretching sensation while doing these exercises.

These exercises were prepared by Berna Berntzen, Senior Physiotherapist, Great Western Hospital, NHS, UK.

If you want to go one step further

Now that you've implemented ankle and leg stretching in your work routine, you probably want more intense stretching. You can use a step, a footrest, or a gym band. You probably already have some of these at home. Otherwise, many products are available on the internet.

Keep just a few rules in mind when you use these devices. Stretching activities help promote safe and healthy joints and muscles.

• Try to move smoothly.
• Don't force a joint beyond a comfortable range of motion.
• Stretch in a slow and relaxed way. Ask an exercise professional if you're not sure
• Stretch to the point of tightness, but avoid extreme discomfort.

PLEASE NOTE: THE AUTHOR OF THIS SITE IS NOT ENGAGED IN RENDERING PROFESSIONAL ADVICE OR SERVICES TO THE INDIVIDUAL READER. THE IDEAS, PROCEDURES, AND SUGGESTIONS CONTAINED WITHIN THIS WORK ARE NOT INTENDED AS A SUBSTITUTE FOR CONSULTING WITH YOUR PHYSICIAN. ALL MATTERS REGARDING YOUR HEALTH REQUIRE MEDICAL SUPERVISION. THE AUTHOR SHALL NOT BE LIABLE OR RESPONSIBLE FOR ANY LOSS OR DAMAGE ALLEGEDLY ARISING FROM ANY INFORMATION OR SUGGESTIONS WITHIN THIS BLOG. YOU, AS A READER OF THIS WEBSITE, ARE TOTALLY AND COMPLETELY RESPONSIBLE FOR YOUR OWN HEALTH AND HEALTHCARE.