In the creative industry, Our lifestyle as designers and artists becomes heavily influenced by prolonged sitting, therefore contributing to a sedentary lifestyle. This lifestyle is reportedly unhealthy and has adverse effects on the body. Sedentary lifestyles can be harmful to one’s health. This blog introduces incorporating healthy routines for overall health improvement for sedentary lifestyles.

For many people, work means hours and hours of sitting, with rare pauses for a walk around the block or even down the hall. While it’s easy to dismiss this as a routine part of adult life, it is becoming a growing concern among researchers. Studies suggest that spending hours in a chair can cause all kinds of damage to your body, and even shorten your lifespan.

After our research, Here are several factors contributing to this sedentary lifestyle: 

 1. Extended Screen Time

Designers and artists typically spend long hours in front of a computer screen or drawing tablet. This is necessary for tasks such as digital illustration, graphic design, 3D modeling, video editing, and animation. The creative process often requires focused, uninterrupted time, leading to prolonged periods of sitting.

Source: A study published in the journal Work found that individuals in creative and IT professions often experience high levels of screen time, contributing to a sedentary lifestyle.

2. Intensive Focus on Projects

The nature of creative work often involves deep concentration and immersion in projects. Designers and artists may work on a piece for several hours without taking breaks, aiming for perfection in their work. This dedication, while beneficial for creativity, can result in physical inactivity.

Source: Research by the American Psychological Association highlights that creative professionals frequently enter a state of “flow” where they are fully absorbed in their work, often losing track of time​.

3. Work Environment

The work environment of designers and artists is usually set up to support their specific needs, which often means a desk and chair arrangement that encourages sitting. While some studios and companies promote standing desks and active workstations, many artists still rely on traditional setups that lead to extended sitting.

Source: An article from Harvard Business Review discusses how the physical setup of workspaces can contribute to sedentary habits, emphasizing the importance of ergonomic design to mitigate these effects​.

4. Deadlines and Work Pressure

Deadlines and the pressure to meet client expectations can also contribute to a sedentary lifestyle. Designers and artists may prioritize completing their work over taking breaks, leading to long hours spent sitting and working intensively.

Source: According to the Journal of Occupational Health Psychology, high job demands and tight deadlines can increase sedentary behavior among workers in creative fields​.

Effects of Prolonged Sitting

Prolonged sitting, a common issue for desk-seated people, can lead to several health problems. These include:

• Poor Posture: Sitting for long periods often results in slouched shoulders and a forward head posture, leading to muscle imbalances and discomfort.
• Back Pain: Lack of movement can cause stiffness and pain in the lower back. Lower back pain is the most common issue experienced by working adults. It can worsen if the situation is left alone.
• Decreased Circulation: Sitting reduces blood flow, leading to conditions like deep vein thrombosis (DVT). You can sometimes feel numbness in your body after prolonged sitting.
• Increased Risk of Chronic Diseases: Extended periods of inactivity are linked to obesity, diabetes, and cardiovascular diseases. Inactivity is the hub of diseases.

Simple Steps to Addressing the Sedentary Lifestyle

1. Scheduled Breaks: Setting a timer to take a break every hour can help reduce prolonged sitting. Even 15 minutes of short break helps a lot to break the sedentary momentum.
2. Standing Desks: Using a standing desk or adjustable workstation can promote movement. You can even go out for a small walk without any devices. 

Stretching and Movement: Incorporating simple yoga stretches or short walks throughout the day can alleviate the effects of sitting. Yoga is one of the important lifestyle additions one can make to improve their overall health and posture.

What is Yoga?

Yoga is an ancient practice that combines physical postures, breathing exercises, and meditation to promote holistic well-being. It originated in India over 5,000 years ago and has evolved into various styles, each offering unique benefits. Yoga enhances flexibility, strength, and mental clarity, making it an excellent practice for individuals seeking balance in their busy lives.

Three Lifestyle Changes for Designers

1. Ergonomic Workspace: Invest in an ergonomic chair and desk setup to promote better posture and reduce the risk of musculoskeletal problems. Ensure your computer screen is at eye level, and use a keyboard and mouse that encourage natural hand positioning.
2. Regular Breaks: Follow the 20-20-20 rule: every 20 minutes, take a 20-second break and look at something 20 feet away. This reduces eye strain and encourages you to move regularly.
3. Mindful Movement: Incorporate short stretches or a quick walk into your routine every hour. This helps break up long periods of sitting and keeps your body active throughout the day.

Simple Chair Exercises for Overall Health Improvement

Incorporating simple yoga exercises into your daily routine can counteract the negative effects of prolonged sitting. Here are three easy practices to get started:

1. Seated Cat-Cow Stretch
   • How to do it: Sit at the edge of your chair with your feet flat on the floor. Place your hands on your knees. 
   • Inhale, arch your back, and lift your chest and chin (Cow Pose). 
   • Exhale, round your spine, and tuck your chin to your chest (Cat Pose). Repeat 5-10 times.
   • Benefits: Improves spinal flexibility, alleviates back pain, and promotes better posture.

2. Seated Forward Bend
   • How to do it: Sit with your feet hip-width apart. Inhale, lengthen your spine. 
   • Exhale, fold forward, letting your arms and head hang towards the floor. Hold for a few breaths and then slowly roll back up.
   • Benefits: Stretches the back and hamstrings, relieves tension in the spine, and calms the mind.

3. Seated Spinal Twist
   • How to do it: Sit sideways on your chair, with your right side facing the chair back. 
   • Hold the backrest with both hands. Inhale, lengthen your spine. 
   • Exhale, twist your torso to the right, looking over your right shoulder. 
   • Hold for a few breaths and repeat on the other side.
   • Benefits: Increases spinal mobility, massages the abdominal organs, and aids in digestion.

Conclusion

By integrating these simple yoga practices and lifestyle changes, designers and other desk-seated professionals can significantly improve their overall health and well-being. Remember, small, consistent actions can lead to significant positive changes in the long run.

We at Frameboxx Animation Institute, encourage our students to find practical solutions to future problems. It is essential, as an artist, to prioritise your health along with the work. It is easier to drift away with the workload that we ignore our health and put it an adverse risk. 

Therefore, try these exercises and practice wellness for a few minutes a day, Make it a goal to practice these necessary steps.

Till then,

Keep Creating!

---