Lets Talk About Sitting

The Truth About Sitting: How to Counteract Hours at a Desk

We’ve all heard it before: “Sitting is the new smoking.” But what does that really mean for your health? If you spend hours at a desk each day, it’s easy to feel stuck—literally and figuratively. The good news? You don’t have to quit your job, but you might want to be proactive in counteracting the long-term effects. Let’s explore why sitting can be problematic and, more importantly, what you can do about it.

Why Sitting Can Be a Problem

1. Hip and Spine Issues:

• Prolonged sitting can tighten your hip flexors and reduce mobility in your hips. Additionally, it can place extra pressure on your lower spine, increasing the risk of back pain.

2. Posture Problems:

• Sitting for long periods often leads to slouching or rounding of the shoulders. Over time, this can cause tightness in your chest and weakness in your upper back, resulting in a hunched posture.

3. Decreased Circulation:

• Sitting for extended periods slows blood flow, which can lead to swelling in the legs, increased risk of blood clots, and reduced oxygen delivery to muscles.

4. Metabolic Impact:

• Extended sitting has been linked to reduced calorie burning, increased fat storage, and higher risks of conditions like obesity, diabetes, and heart disease.

How to Counteract the Effects of Sitting

1. Incorporate Micro-Movements:

• Stand up or stretch every 45-60 minutes.

• Try simple exercises like seated marches, upper back breaths, or seated flies.

2. Use Active Sitting Tools:

• Consider a stability ball or breathwork to engage your core while sitting.

• A standing desk or sit-to-stand converter can help you alternate between sitting and standing throughout the day.

3. Focus on Posture:

• Adjust your chair and desk so your hips are level with or slightly higher than your knees if you can hip flex properly.

• Keep your feet flat on the floor and your computer screen at eye level to reduce neck strain.

4. Use Self Myofascial Release and/or Light Mobility Work:

• Target tight areas with these simple stretches/exercises:

• Hip Flexing/Extension: perform proper hip hinge and hip extension exercises

• Thoracic Flexion/Extension: In a seated position, perform upper back flexion and extension exercises

• SMR: Use a lacrosse ball to self-massage your gluteus medius and lower spinal erectors if you feel tightness

5. Add Strength Training and Stability/Mobility Work to Your Routine:

• Include exercises that strengthen your core, glutes, and upper back to combat the imbalances caused by sitting.

• Focus on stability/mobility drills for your hips and spine, such as specific holds and muscle activation drills (found in the DT App)

6. Walk More:

• Take short walks during breaks to get your blood flowing.

• Consider walking meetings or calls as an alternative to sitting at your desk.

The Bottom Line: Sitting itself isn’t inherently bad—it’s how much, how often, and how well you do it that matters. By incorporating regular movement, maintaining good posture, and focusing on strength and stability, you can counteract the negative effects of prolonged sitting and support your overall health. So, take a stand (literally) and start making small changes today.

— Let’s keep our bodies moving!