That may sound a little dramatic, I know, but new studies are confirming what common sense already tells us…that sitting will put you on an unhealthy path.
Here is even more bad news: Research is showing us that although daily exercise has a myriad of health benefits, it will NOT counteract the effects of sitting all day at your computer. This is bad news for those who work hard and then play hard as a way to stay healthy. It is a conversation I have almost daily. Patients believe that hitting the gym a few times a week will balance the negative effects of sitting at work and then watching TV or gaming/ Facebooking at night. Sadly, it is not enough!
Still, the worst news is for those who sit and don’t move regularly or exercise. In a 2012 study from the American Journal of Clinical Nutrition, those who watched the most television compared to those who viewed the least, had a 61% increased chance of dying from anything.
DO YOU HAVE A POSTURE PROBLEM OR A HEALTH PROBLEM?
There’s no question that prolonged sitting increases mechanical stresses on the vertebrae, ligaments, discs, muscles and other tissues leading to degenerative changes in the spine and a deterioration of posture.
Anterior head carriage (forward head posture) is the number one factor creating that unsightly “humped” back that my patients continually tell me their mother or grandma has and they DONT want!
The list of confirmed collateral damage from excessive sitting continues to grow and some of the conditions may even be surprising: Heart disease, metabolic syndrome, increased cancer risk, decreased concentration/ focus and even osteoporosis to name just a few.
The verdict is in. Bad posture has devastating effects on our health and mobility as we age.
WHAT YOU CAN DO ABOUT IT?
The most obvious action step is to stop or at least reduce the amount of sitting (more specifically prolonged sitting) that you are engaging in each week. Easier said than done in our computer dominant world.
Assuming you still need to sit to some degree, here are some quick and easy tips to help you get started:
1. Take a break. Walk away from your workstation every 20 minutes. Set a timer on your phone and commit yourself to getting up, walking around and doing some stretching.
2. Sit tall. While sitting, reach your head to the ceiling, keep your ears over your shoulders and your chin tucked in.
3. Break the mold. Try a stand up workstation or trade your chair for a stability ball.
4. Take your calls on your cell phone with ear buds. This way you can get up, move around, take a walk or stretch every time the phone rings!
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