The Health Hazards of Sitting

How long do we sit for?

If you work in an office setting the research shows

You will only spend a total amount of 73 minutes of the entire day

standing / walking / running

How long do we sit for?

Majority of the time we are sitting

» Train/Bus/Car ride to and from work

» Answering emails

» In meetings

» Lunchtime, tea time, dinner time

» Watching TV / ipad at home after work

How does sitting affect our health?

Sitting for more than 8 hours a day affects not just your back but also

the rest of your body!

Sitting and Your Spine Foggy Brain

Moving pumps fresh blood and oxygen to the brain causing release of mood enhancing chemicals. Sitting slows this down including brain function

Strained Neck, Shoulders, Back Craning your neck forward strains the neck

and leads to permanent imbalance Slumping forward overextends shoulders +

back muscles = Neck + Shoulder pain/ache

Sitting and your Spine Low Back + Disc

Sitting for long periods makes the low back inflexible and easier to damage during small activities (housework, playing with kids)

Sitting prevents the soft discs from soaking up blood and nutrients. Disc become more likely to herniate.

Sitting tightens the Psoas muscles, transferring the body weight to the pelvis instead of along the arch of the spine

Sitting and your Organs Heart Disease

– Less fat burnt + less blood flow during sitting allows fatty acids to easily clog the heart = High BP and cholesterol.

– More sedentary time doubles your chances of cardiovascular disease (Heart attack, Stroke)

Pancreas

– Cells in muscles during sitting don't respond to insulin. Pancreas produces more as a result leading to diabetes

Movement boosts natural antioxidants that kill cell damaging free radicals

Sitting and your Muscles

Abs – when you slouch in a chair, your ab muscles go unused.

– This worsens your posture and lower back pain

Hips – Hip flexor muscles become tight, limiting your range of motion and mobility.

– Decreased hip mobility is the main reason elderly people fall

Glutes – are not worked during sitting, this hurts your stability and stride

Sitting and your Legs

Poor Circulation – slow blood circulation causes fluid to collect in legs

– Likely to develop swollen ankles, varicose veins, blood clots and DVT

Leg Bones – walking and running stimulate bones to grow thicker and stronger.

– Lack of activity = Osteoporosis

So what is the SOLUTION ???

1) Get up REGULARLY!

- Every 1 hr take a 5-10minute break

- Every commercial break, get up!

2) Use a Standing Office

3) Sit on a yoga/exercise ball

3) Do the stretches recommended for you

4) Do some light cardio exercises at end of day –

brisk walking, jogging, swimming

What does a standing office look like?

SO if you work in an office more than 8hrs a day you need to

1) Get up more often

2) Get moving more often

3) Get adjusted more often