To Sit or Not to Sit?

In 2011 I wrote a white paper on the negative effects of sedentary behavior. It can be found online here. Four years later, many more headlines and hours of sitting behind us (no pun intended) and not much has changed!

While scare tactics, such as is my chair killing me, might work for some, it’s really only a headline grabbing short-term effect. The real issue is how can we change the current situation, being a majority of individuals just sit too many hours every day of the week.

The list of alternatives supported previously is still applicable.

Worksite options*

• Promote regular breaks & pauses during meetings
• Stand when talking on the phone or in online meetings
• Instead of emailing colleagues schedule a face to face
• Utilize sit to stand options
• Initiate a culture where standing is “OK”
• Incorporate standing meetings
• Encourage leaders to role model standing
• Comfy and cozy is not the only solution: a harder chair just might encourage less sitting!

Personal and home options*

• Limit television and screen hours per day
• Take public transport, you will almost always move more
• During long programs get up between commercials or pauses
• Make friends with the floor (meaning utilize more diverse body positions)
• Develop good core strength to support the spine
• Incorporate healthy posture exercises into your exercise regime
• Whatever you practice you will get good at!

I’m aware there are hundreds of gadgets, apps and technological gimmicks to get you moving. If those work for you, use them. If they don’t start to apply simple changes into your daily agenda.

For example, I’m a coffee drinker. During the times I worked in a office I set regular times (particularly around 11:00 & 3:00 pm) that I would either walk to the break room, or walk outside to get a coffee. I used that as my reset button, time to zone out and leave the computer.

I also made a pack to myself to never eat my lunch in front of my desk. I often found a place where I could stand up and enjoy a view from another spot in the office.

For long conferences and other events I always look for a place at the back of the auditorium or space. It is easier to stand up when you do not inconvenience someone else. But in general, you have to get comfortable that you may be the only one standing.

That said I have found again and again, when I stand others join me. I also warn colleagues or friends during talks, hey I will stand up. It’s not because I’m bored it’s because my rear end can’t take so much abuse! And moreover I will be more energetic to participate in the conversation.

Bottom line

Too much sitting ≠ too little exercise.

One must think about sitting and exercise as two completely different birds. In other words, whatever exercise you do, walking, cycling, dancing, yoga, Pilates or general recreational activity is what keeps your body mobile, agile and in motion. Do whatever lights your fire in that arena.

The second component is what you do during the day must be broken up. One cannot just sit at a desk or on a couch for long periods of time and not pay a price. Whatever you practice you will become good at.

If you want to perfect the art of sitting, then by all means practice that. If you want your body to be a moving human being than reduce sitting time. This is not about becoming a professional athlete it’s about upping the activity meter of daily life.

As in any new movement regime, take time to build up your endurance. In other words, don’t go from zero standing time to 8 hours. Just sprinkling in minutes here and there during the day is a great way to start. Be conscious of your surroundings and be safe!

Man maintains his balance, poise, and sense of security only as he is moving forward.

Maxwell Maltz

*If disabled or injured please use extreme caution in attempting new movements. Modifications can be made for those who require assistance. This blog post is intended as food for thought not as medical advice.