As the first month of school gets on, you’re liking spending a lot more time sitting again, which is not ideal for the lower back or hips.
A quick way to alleviate hip tightness is to shift off to one side of your chair so one buttock and one thigh are still on your chair. Slide your other leg back until it is mostly straight and, voila, you have a supported hip opener without leaving your desk. Hold the position for at least 30 seconds and then do the other side. Repeat.
To stretch out the lower back, shift forward on your chair so the bottom crease of your buttocks is in line with the edge of the chair, separate your feet a bit wider than the width of your chair, then place your forearms on your legs or hands on the desk for support and slowly lean forward. If you’re more flexible or experienced with forward bends, you can reach your hands toward the floor. Hold for 30 seconds, and then come out slowly. Repeat one or two more times.
Sitting for longer periods of time while studying or in class means you’re likely a bit less active and therefore do not require the same caloric intake as when you’re more active. One way to curb unnecessary snacking while at the keyboard (yes, we all do it!) is to keep water or tea handy. The fancier flavoured coffees from your favourite café do not count—they often have upwards of 400 calories per drink and are loaded with simple sugars, which temporarily makes you feel better but can often result in a low blood sugar crash, causing you to feel sleepy or making it difficult to concentrate.
It’s also helpful to keep some chopped-up fruit and nuts nearby. I sometimes find a whole piece of fruit will discourage me from eating healthily because I have to leave my desk to eat it and can lose my focus. Having them pre-chopped in a reusable container makes it easy to grab a bite or two. Coupled with some raw nuts like hazelnuts, almonds, or Brazil nuts can create a hunger-satisfying, blood-sugar-stabilizing snack to help you stay focused. Otherwise, plan ahead to take a complete break of 15 to 20 minutes, giving you time to enjoy the whole fruit.
Until next time, keep it real, keep the healthy snacks handy, and keep the back and hips happy!