Are You Sedentary Even if You Exercise an Hour a Day?

Did you know that if you exercise every day, but have a job where you either are sitting or on your feet all day, your chances for injury and long-term health problems greatly increase, according to theNursing@Georgetown's Online FNP program. They created this infographic* that explains health issues caused by many types of professions that are the polar opposite of each other.

However, the deteriorating health effects of either sitting or standing too long are equally alarming. Even if you exercise an hour a day, if you sit too long at your job, you could be considered sedentary. If you stand too long for your job, you could be in pain if your training program does not consider these work-related issues.

There are many jobs that fall into these categories, but you can find ways to limit your sitting or standing by adding a few pieces of equipment, stretches and exercises regularly throughout the day.

Standing several hours a day

The people in these professions typically stand for more hours than they are sitting. The ailments that follow many hours upright are pain in the feet, lower back, neck and shoulders. More serious issues are stroke, poor blood circulation, and degenerative joint and spine injuries. A few of these jobs are:

• Teachers
• Nurses
• Doctors
• Restaurant/bar employees
• Barbers
• Assembly line operator

For the standing professions, you need to exercise, walk, stretch and do balancing exercises for the legs and core. Walk during breaks and perform a variety of stretches throughout the day. Many ideas are here in the Lower Back Plan.

Footwear is critical with proper arch supports and fitting. A podiatrist can recommend proper shoes or boots that work for how you personally stand or walk. Consider a higher chair like a bar stool or saddle chair, if feasible, for your work.

Another option is to set a timer for 15 minutes and do a minute of stretches and exercises for the legs and lower back. These are easy to do and require a few bends and stretches while standing.

Sitting several hours a day

For professions where sitting is required, the typical associated ailments are body stiffness, neck and lower-back pain, diabetes, insulin resistance, heart disease, obesity, and more circulatory and cardiovascular diseases.

The people in these professions make their living sitting for long periods of time:

• Drivers
• Pilots
• Administrative assistants
• IT professionals
• Writers -- even fitness writers

Many employees who are required to be seated all day will avoid eating or drinking, so bathroom breaks are decreased (drivers/pilots), thus adding to the list of medical issues that can occur. Stretching through the day and standing every hour (if possible) for a few minutes is recommended to keep major muscles and joints from getting too stiff and painful.

The Lower Back Plan is a good list of stretches and exercises, especially for the abdominal muscles, lower back, upper back, hips and knees. Walking and stretching throughout the day for short periods will help increase blood flow and caloric burn.

A good chair with lumbar support is recommended, but standing and stretching throughout the day is still highly advised. If you can stand for just a minute every hour at a minimum, you will help yourself with many of the pain issues caused by sitting for long periods.

Consider a standing desk that can move to a standing position as well as a sitting position.

Professions that require a mix of either long periods of sitting or long periods of standing:

• Military
• Police
• Firefighters
• EMT

There are many jobs -- especially the tactical professions -- that have you doing nothing (sitting in a vehicle/fire house), and suddenly you are up and moving at full speed. These require a foundation of fitness and flexibility. These will help you also battle the long-term effects of stress common in these jobs.

No matter what your profession, getting exercise is critical, but either standing or sitting all day can make what many consider an "active lifestyle" be parallel to those who are sedentary. Working out for an hour a day will help you when in these sitting or standing professions, but being aware of the issues related to such professions and alleviating them will add to your productivity and longevity as tactical athletes.

*Information from the infographic is sourced from the CDC and U.S. Department of Health and Human Services and other studies.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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