Over the past few years people are being more and more aware of the health concerns surrounding sitting. There’s been a lot of headlines which sound super shocking “Sitting is Evil,” “Sitting is the New Smoking,” and even “Sitting will kill you.” Wow, these articles and headlines are picked to cause some shock. We’ve been sitting since the beginning of time.
Sorry, sitting isn’t honestly bad for you.
Yup. There is nothing wrong with sitting. I’m actually doing it right now as I write this article. You probably are too while you read this article. As health professionals, we often emphasise the importance of physical activity, but let’s take a moment to explore the science behind sitting and its implications on our health. By the end of this article, you’ll gain valuable insights on how to strike a balance between sitting and movement to enhance your overall health and vitality.
Sitting isn’t bad for your health, but not moving is.
Risk
Sedentary lifestyles have become increasingly prevalent due to the rise of desk jobs, home working, lengthy commutes, and the allure of screen time with social media and on demand TV. Our bodies were designed for movement and not prolonged sitting.
Understanding the Risks:
Cardiovascular health
Prolonged sitting can lead to reduced blood circulation, which may increase the risk of cardiovascular problems. The lack of movement causes blood to pool in the legs, leading to potential blood clot formation and hypertension.
metabolic consequences
Sitting for extended periods negatively impacts our metabolism, including insulin resistance and increased fat accumulation. Over time, this can contribute to the development of type 2 diabetes and obesity.
musculoskeletal discomfort
Sitting for hours on end can lead to muscle stiffness and tension, particularly in the neck, shoulders, and lower back. Poor posture exacerbates these issues, increasing the likelihood of chronic pain.
mental health
Surprisingly, excessive sitting also affects mental well-being. Sedentary behavior has been linked to higher levels of stress, anxiety, and depression.
But these aren’t the risks of sitting, these are the risks of not moving. It’s not sitting that is bad for you, it’s NEVER moving that is bad for you.
By putting all the blame on sitting, we lose focus on the real issue, which is lack of movement, exercise and keeping active. We are seeing a shift in people switching to standing desks at work, still not exercising, but thinking that they are now making healthy choices.
This is sadly although super well intentioned misses the point by a mile.
How you body works and adapts to your life
Humans have done so well because we have adapted to all kinds of activities and environments, from climbing to swimming to long-distance running. Your body can adapt amazingly well.
If you sit all day, your body will adapt to the chair environment. Your body will lose mobility to areas like your hips, legs, and thoracic spine (rounded upper back). Your core is pretty much not needed while sitting so it learns to do less. And several muscles groups get used less frequently while sitting and weaken over time. Sadly these are often your postural muscles that keep you upright.
Your body is super adaptable and will become efficient at what you do all day.
Unfortunately, when all you do is sit all day, and you never reverse this posture / exercise, your body adapts to this stress to make you the most efficient sitter.
Your supportive chair does the work your core might otherwise be doing, and your core can just waste away.
Finding A Balance
While it might be challenging to avoid sitting altogether, the key is to find a balance that keeps our bodies happy and healthy. Here are some actionable tips to incorporate into your daily routine:
Mindful Movement Breaks
Set a timer to remind yourself to take short breaks from sitting every hour. Use this time to stand up, stretch, and walk around. Even a few minutes of movement can make a significant difference in your health and posture.
Desk Ergonomics
Ensure your workspace is set up ergonomically to reduce strain on your body. Adjust the height of your chair, monitor, and keyboard to promote better posture and reduce the risk of musculoskeletal discomfort.
Active Commuting/Walking Before Home Working
If possible, consider walking, cycling to work. Or if you work from home your body massively benefits from a walk before work to get everything going, your circulation, core posture muscles and brain!
Walking Meetings/Phone Calls
Whenever feasible, opt walk during meetings. This encourages movement, sets a collaborative tone, increases brain activity and leads to more productive discussions.
Exercise Regimen
Regular physical activity is crucial for overall health. You can do whatever cardio you like walking, jogging or cycling, along with muscle-strengthening activities on two or more days per week.
Stretching and Flexibility
Incorporate stretching exercises into your routine to improve flexibility and alleviate muscle tension caused by prolonged sitting.
Stay Hydrated
Drinking enough water not only keeps you hydrated but also encourages more frequent bathroom breaks, promoting movement throughout the day.
Seated Stretches Video – Just do the ones that feel good for you!
Conclusion
As health professionals, we recognise the impact that excessive sitting can have on our health. However, with mindful adjustments and a commitment to staying active, we can mitigate the risks associated with sedentary lifestyles. Our society is sitting more and more each generation. We need to be honest with ourselves and realise that sitting isn’t the problem, it’s not moving enough, that is the concern.
Remember to take frequent movement breaks, invest in ergonomic furniture, and incorporate regular exercise into your routine.
By making small but meaningful changes, you can achieve a healthier and more vibrant lifestyle, allowing you to thrive both at work and in your personal life. Here’s to a future filled with healthier habits and increased well-being!
If you would like your work site assessed for ergonomics, please give us a call on 07517421800 and we can help you.
If you’re stiff from working on a desk and want your posture assessed corrected, and specific exercises to counteract your stationary time in work, and some hands-on physio to free up tight muscles just get in touch.
Other Free Resources
Click Here To Read –How to Set Up An Ergonomic Home Office To Avoid Aches and Pains
Click Here To Read –5 Top Tips To Prevent Lower Back Pain When Gardening
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