Fight the Effects of Prolonged Sitting, UV Safety Awareness Month, Perform “10 on the 10”
Fight the Effects of Prolonged Sitting
Office-based work, whether remote or in-person, is increasing the hours an average person spends sitting. Research indicates that 78.3% of office workers occupy a desk-based environment. When considering extended work hours, the adverse effects of prolonged sitting intensify. Obesity, diabetes, arthritis, and cardiovascular disease are among the numerous physical ailments associated with extended desk work. Proactively break up the workday with planned, movement-based Ergo Breaks every hour!
UV Safety Awareness Month
July marks UV Safety Awareness Month, and individuals are urged to prioritize protection from harmful UV rays, which are a major cause of skin cancer and other health problems. Key sun safety measures include:
Seeking shade: Particularly between 10 a.m. and 4 p.m.
Wearing protective clothing: Opt for long sleeves, pants, a wide-brimmed hat, and sunglasses.
Applying sunscreen: Use a broad-spectrum sunscreen with an SPF of 30 or higher. Apply generously and reapply often, especially after swimming or sweating.
Perform “10 on the 10”
Research suggests that 10 air squats, performed every hour, can have a more significant metabolic impact than a 30-minute walk! Try setting an alarm for 10 minutes after the hour for every hour of your work shift. Stop what you are doing and perform 10 repetitions of a bodyweight exercise. Let’s call it “10-on-the-10”. Think of it as an hourly “exercise snack.” Remember that maximum muscle activation is the goal; therefore, a slow and controlled pace, while concentrating on fully contracting the large muscle groups through the movement, is the best approach.
