Excessive sitting contributes to a host of health issues
By Deborah Jeanne Sergeant
You may not have a pack-a-day tobacco habit. But too much sitting can also cause and exacerbate numerous health issues.
James Levine, physician and a professor of medicine at the Mayo Clinic, developed the concept that “sitting is the new smoking,” referring to excessive time in a seated position, whether driving, working or watching a screen.
Of course, working out for an hour three times a week is good for you. But the medical journal Circulation states that it’s not effective in undoing hours of sitting. It’s about sitting less and breaking up sitting sessions, not about working out longer.
“Those of us who sit at our desk all day without moving periodically or stretching are at risk for muscle imbalances that can cause chronic pain and even affect movement,” said Kerri Howell, certified personal trainer, nutrition coach and owner of The Hourglass Mom in the Rochester area.
Those who hunch over a desk to work can have more rounded posture, which can cause shoulder and neck pain. Howell also said that sitting can cause “tight hip flexors, the muscles at the top front of your thigh, which in turn can cause low back pain. It’s never a good idea to move in one way or stay stationary.”
She encourages people to get up for a few minutes to move and stretch every 30 minutes. Setting an alarm reminder may help.
“For those who are experiencing neck or shoulder pain, bring a resistance band to work and do some band pull-apart movements to strengthen your upper back and stretch your chest muscles, which can get tight,” Howell said. “Be mindful of your posture, too.”
Jean Sica, certified tai chi instructor, certified personal trainer and owner of Kokoro Fitness in Rochester, said that too much sitting can lead to “weight gain, depression, diabetes and weakening of those muscles in our body that help us stand and walk.”
“Too much sitting often leads to problems with our backs, weakening of our abdominal muscles and sciatica, just to name a few,” she added.
In addition to 150 minutes of aerobic exercise weekly, she also recommends one or two sessions of strength training, plus stretching, including dynamic stretches that are in motion and static stretches when the stretch is held.
“Qigong and tai chi are two examples of dynamic stretches,” she said. “Most yoga stretches are static. Stretching keeps the muscles strong and lubricates the joints. After a workout, static stretching helps the muscles begin to relax and heal. This ultimately improves performance for your next workout. Dynamic stretching is a good way to warm up your muscles and also to do before bed to help you relax.”
She added that stretching at any point of the day is also a good idea for people whose work is sedentary.
Austyn Affronti, certified personal trainer at Affronti Fitness in Rochester, recommends taking brisk, 10-minute walks at each work break.
“That’s 30 minutes of cardio that activates your metabolism after you’re eating and it helps with absorption of nutrients,” he said.
People who work from home may be able to get in more movement by walking during phone calls or performing bodyweight exercises while on hold.
Parking farther away from the entrance and taking the stairs instead of the elevator can add a bit more movement into the workday.
“I had a client who is a nurse who used the elevator all the time,” said Tom Renner, master’s in physical education and owner of Flex Training Center in Rochester. “Once she started using the stairs, she lost 20 pounds.”
Although walking while on breaks may not always be advisable in bad weather, Renner said that walking the hallways can also get more steps into the day.
Keeping hand weights or resistance bands at your workstation can also help you get in a few sets of exercises during the day, “as long as what you’re doing is within your capacity,” Renner added.
Consider using a standing desk some of the time and if possible, varying your workday so you can stand for a period each hour.
Ask your primary care provider before beginning an exercise regimen.
Remedies to Excessive Sitting
According to the Mayo Clinic:
• Five minutes of standing activities (walking the dog, folding laundry or taking out the trash) for every hour of sitting is sufficient to combat sedentary behavior.
• Set alarms on your phone to remind you to stand up and move every hour.
• Walk around while talking on your phone.
• Stand up during television ads and walk around the room.
• A short walk (10 minutes) after each meal reduces the risk of Type 2 diabetes.
• Take the stairs when that is an option.
• One simple lifestyle change: reducing the time you spend sitting is the key to a dramatic difference to your physical and mental health. You have the key.