Do you Sit for Long Hours?

Do you Sit for Long Hours?


My certification with Pilates Institute of America got completed yesterday. Though it was a rigorous course but, it was very informative. The stress of passing the exam was so heavy. After clearing the exam yesterday, I danced for two hours, just to get rid of the stress! God, my mind felt like a pressure cooker :P. Got up late today and now I am taking in the joyous feeling of having cleared an international certification in fitness :D.

Yesterday, I was talking to a friend, who works in a IT company. She said that though she goes for workout regularly in the morning yet, she is not able to see much results with her fat loss. I tried to track the reason for her problem. What I realized is that apart from the workout that she does, she is not moving her bum at all throughout the day. She sticks to her desk, hardly moves around for water or loo and then she comes back home in the evening, flops herself on the sofa in front of the television or laptop. And from there slowly slips to sleep.


What is causing this? Simple: She sits at one place for long hours. Why a seemingly blameless activity like sitting should be detrimental to health?

1) The most striking feature of prolonged sitting is the absence of skeletal muscle contractions, particularly in the muscles of the lower limbs. When muscles don’t contract, they require less fuel, and the surplus, in the form of blood sugar, accumulates in the bloodstream, making our body more prone to fat deposition.

2) When we sit for long hours without getting up and moving about and doing any physical activity, the enzymes responsible for fat control in our body tend to shut down its operation and that adversely affect our health as fat and related health-retarding components in the body add up.


1) Stand up and walk around after every one hour.

2) Stretch your body every one hour. This change can make a tremendous difference to your fat loss goals. All you have to do is get up, and stretch your lower and upper body. You can take the help of the wall, can do forward and back ward bends, can do spinal twists.

How to do it in the office? In the loo may be? πŸ˜›

Use stretches in these pictures:





3. Walk around every couple of hours esp when ‘walk when you talk’ over the phone.

4. Drink water every 1-1:30 hour. as water keeps cleaning our system from inside.

5. Do not get lousy when you get back home, spending a lot of time in front of laptop or TV. Make an effort to move around or cook or get your grocery or just dance.

6. Pack up your dinner early. If you are really desperate to see results then try this. Eat light, eat low oil, light food with more of vegetables, Pack up early, sleep early and wait for just a few days to feel great about the results πŸ™‚

How to build your Stamina
How to Increase your Stamina
Reasons that delay Weight Loss
Fitness Tips for Working in Front of Computer

Image Source: 1 2

This entry was posted in Fitness, Food/Nutrition/Diet, Weight loss and tagged , . Bookmark the permalink.

41 Responses to Do you Sit for Long Hours?

  1. Deepika Garg says:


    Congratulations on your certification!!

    I have been working out 4 to 5 days a week in the evening for about 45 mins to 1hr 30min. – according to the body part I am focusing on that particular day.

    And rest of my schedule is same as your frnd u r talkin abt. Also I sleep late, say arnd 1 every nite and get up arnd 8 every morning.

    There is diff tht I c in my body wght and measurements but its nt significant enuf.. wht shd i do??

    Also I drink a lot of water but I always keep thinkin abt wht people are sayin these days abt water retention and bloting.. can u tel somethin on tht as well??

    Thanks πŸ™‚

  2. neha says:

    Congrats on the certification!
    This will be helpful for me and tons of ladies
    I feel depressed not having that flexible body shown in the pics πŸ™ I never worked out enough to be that!
    Its never too late!

  3. Meenakshi says:

    Wow..Nidhi..Congratulations on your certification and that an international one:) must be feeling so good…..I too belong to IT industry and it gets really tough to move…and evening also, when i come back,I have long long evening calls…and sometimes mid night calls.It takes a toll on health sometimes but I do make sure I get up every 1 hour atleast or sometimes 30 mins..go for a round in the bay and come back…I am gonna follow these stretching tips also…You inspire me every time:)

  4. Ramya says:

    Wow Nidhi congratulations for the international certification!! Such a huge achievement!! πŸ™‚
    And this post is tailor made for ppl like me. πŸ™‚ I try to get up n move around as much as possible. Now I’ll try out the stretches too.

  5. Sumathi says:

    Congratulations Nidhi!!!
    When I worked, my case was also the same. The problem is that you can’t get up every now and then cos then the manager thinks you’re not serious with your work.
    Even these days when i’m studying, my entire day goes infront of the laptop..
    But I make sure I get up every now and then, to drink water, play with my niece or do some other work..

  6. Tara says:

    Great tips Nidhi…and Congos on ur certification!

  7. Ankita says:

    many many congrats….u deserved it πŸ™‚ i agree, moving around after an hour or so helps a lot… πŸ™‚

  8. Pooja says:

    Thanks Nidhi,, and congrats on your certification,,,

  9. Neha says:

    Congrats for your clearing the exam Nidhi! I exactly know what a feeling it is!!
    Btw I came to the blog to find some exercises for thin people like me, as I’ve started putting on weight recently, perhaps sitting for long hours was the reason for it!!
    This article will help me out hopefully πŸ™‚ Thank you.

    • Nidhi Garg says:

      hheheheh..Neha, these tips are good for everyone whether thin or not .. Keeps you more active and healthy. Sitting at one place also increases the rick of heart diseases and diabetes

  10. Tusti says:

    Hey Wow!!! Congratulation….. Another achievement….
    This is my Story….. May be my workout did not worked because of this πŸ™

  11. shruti says:

    he he he……..stretch in a loo πŸ™‚
    Gud one. I can’t do 2nd one though in loo ;), bt thnks for d idea πŸ™‚
    And yes…..Congrates Niddhi!!!! Gr8 achievement!!!! Well deserved.
    Happy dance πŸ™‚

  12. Ush says:

    Congrats Nidhi πŸ™‚
    gonna try these stretches at work tomorrow!!
    p.s. can you look into and suggest a good Pilates total workout dvd?
    There are so many scattered pilates exercises on net I cant seem to gather them into a full fledged workout!

    • Nidhi says:

      Hi Ush, Nothing good available online.. I will suggest you a good DVD from the founders of Pilates but pilates is a very technical workout. It is not like anyother workout. It works on certain principles that make exercises effective. So it is a greaaat idea to do pilates under a good instructor.

      I have got the name of the dvds, will order them today, will check them out and tell you how they are πŸ™‚

      • Ush says:

        Sure will wait for ur recco on the dvds!!
        I live in Udaipur…no pilates instructor yahan toh! I guess I will need to take your guidance on pilates when I make some trips to Delhi in the coming months! It so looks my kind of workout…would love to learn it!

  13. Maryam says:

    Hi Nidhi,

    Very informative and simple tricks. I want to know, if I do 1 hour swimming followed by a healthy diet plan, will it show results? And will only swimming help tone my body, or should I be doing other exercises as well?

    I would really appreciate if you could answer my query. πŸ™‚

    • Nidhi says:

      Hi Maryam,

      Try it for sometime and see how your body responds to it. Ideally unless you want a uber sexy model type body this much is good for body toning πŸ™‚

  14. Rama says:

    congrats Nidhi on ur certification..i know the pressure that gets developed and the stress of passin exams..I feel when i do my technical certifications πŸ™‚
    and this post is so much for me..i walk regularly say every 1 hrs,dspite my wrkouts..but stretches, yes..i can do it in the rest room.. πŸ™‚
    Thanks for sharing πŸ™‚

  15. Rajani says:

    Congrats Nidhi for the certification πŸ˜€

  16. meera says:

    hi nidhi..many congos for the international certification:):)

  17. sakhi says:

    I follow all the pics except the second one cause the is no much space in the loo to sit down…a

  18. Neha says:

    Congrats nidhi…

    one more imp thing i wud like to add here that i sat for long hours in offc and got a severe back pain… my lower limb got stiffened.. so dont do this however busy u are, get up and move around…

  19. Bhumika says:

    Hey Congrats Nidhi !! U r right about sitting at one place for long hours..I guess most of us do front of PC and TV..

  20. Vani says:

    Nice tips… I feel so sluggish and lifeless when I have to sit in the library and study the whole day for exams. Sometimes I just walk up and down the stairs a few time just to get the blood flowing, hoping people wouldn’t notice πŸ˜› Thanks for he tips πŸ˜€

  21. Vani says:

    And Congrats !!! I admire you ‘sports and fitness’ people a lot πŸ™‚

Leave a Reply

Your email address will not be published. Required fields are marked *