If you sit for more than 3 hours per day, you are slowly killing yourself. It took 3 million years for humans to evolve into walking upright. It took less than 100 years for our society to sabotage that evolutionary adaptation.
Sitting weakens your hip flexors, lumbar strength and posterior chain. It’s a slow burn, but eventually it catches up to you. Ignore the effects and you will pay the price in everything you do. Sitting takes the load off all the muscles involved in upright posture. We weren’t designed to sit, we’re designed to stand up. You’re in big trouble if your job requires you to stare at a computer monitor all day. Eventually your neck girdle will collapse in and you’ll suffer neck and shoulder pain too. A few minutes per day can solve these problems.
what to do
The quick fix is to perform The Kettlebell Swing. 5 minutes per day, 4 days a week can cure a lifetime of problems in less than a month. The kettlebell swing strengthens your hip hinge which is the primary area weakened by sitting. Your hip flexors and glutes will thank you. For you weight lifters, it’s going to strengthen your deadlift almost immediately. Following Pareto’s Principle (the 80/20 rule), will get you 80% there.
cube & office dwellers
What else can you do to combat the sitting syndrome?
- If you have a desk job, stand up 5 minutes every hour and stretch out. If you’re on the phone you don’t even need to stop working.
- Walk to your co-workers desk to discuss an issue rather than send the e-mail.
- Take the stairs, two at a time if it’s a short flight up.
- If there are no stairs, skip to your co-worker’s desk. If you do that, no one in the office will bother you becasue they’ll know you’re crazy.
- Spend 5 minutes of your lunch break stretching out.
ignorance is bliss
You can’t plead that you had no idea how bad sitting is, because I’ve told you now. You can suffer from the pain by ignoring this advice. Counter the effects of sitting in less time than it’s takes you to have a couple bowel movements. Don’t believe me. Track it, log it and get back to me. I’m going to tell you that incorporating a few minutes into your daily routine will not cost you any productive time. Being smart about it, pays off big time. Think about your daily routine and you can definitely replace some wasted minutes with something meaningful.