What are you doing as you read this?  Having a cup of coffee?  Taking a break from work?  Getting ready for bed?  Whatever you’re up to, chances are you’re sitting down.  I know, I know, you’re tired and your chair is comfortable.  What are you supposed to do—stand and read or eat your dinner?!

Most of us have heard the phrase “sitting is the new smoking” referring to the growing epidemic of sedentary lifestyles.  But is this true?  Is sitting in a chair that bad for you?  

THE FACTS

• Irish people spend on average 7.3 hours a day sitting down, increasing to 8.9 hours a day for students and 8.4 hours a day for young people aged 15-24. The average person in Ireland gets less than a third of the recommended amount of weekly exercise

• The average Irish adult spends 11 hours, 37 minutes watching streaming channels, so I’m guessing we probably spend more time sitting / lying that we are admitting to researchers!

“Research has shown that sitting for long periods of time increases your risk of heart disease and stroke. In fact, higher levels of sedentary behaviour are associated with a 147% increase in the risk of heart disease and stroke”. Janis Morrissey of the Irish Heart Foundation

A US 2011 study documented 800,000 people and their sitting habits.  The study found that people who sit the most, compared to people who sit the least, have a greater risk of disease and death:

• 112% increased risk of diabetes.

• 147% increased risk of cardiovascular events like heart attack and stroke.

• 90% increased risk of death from cardiovascular events.

• 49% increased risk of death from any cause.

The Irish Heart Foundation have developed a sitting calculator which will help people to calculate the amount of time they spend sitting down every day. The calculator will give you individualised feedback on your results and is available at www.chairscankill.ie 

THE SCIENCE

We love to sit! It’s relaxing, right? So why is it so bad?  Here’s what happens when you spend too much time sitting:

• Blood flow slows down. This can allow fatty acids to build up in the blood vessels, leading to heart disease.

• Sitting for extended periods of time, regularly may lead to insulin resistance which can cause type 2 diabetes and obesity—2 major risk factors for heart disease.

• A 2018 study found that 82% of people who suffer from blood clots, sat for a significantly greater amount of time than the remaining 18%.

• Weight gain - Your body’s ability to process fats is slowed. When you sit, your body’s production of lipoprotein lipase (an enzyme essential for breaking down fat) drops by about 90%. When your body cannot break down fat, it is stored instead.

• Leg muscles and glutes weaken - if you don’t use them, you lose them! By sitting all day, you’re not depending on your powerful lower body muscles to hold you up. This leads to muscle atrophy, which is the weakening of these muscles. Without strong leg and glute muscles to stabilize you, your body is at risk of injury.

• Tight hips and an achy back - As with your leg and glute muscles, your hips and back will suffer from sitting. Sitting causes your hip flexors to shorten, and your seated position can also hurt your back, particularly if you have poor posture or don’t use an ergonomic chair or just sit for too long! It can cause compression on the discs in your spine and can lead to disc issues and mostly results in chronic back and neck pain.

THE SOLUTION

Sitting is inevitable! But here’s how you can ward off any negative side effects:

• Yoga - Join my Monday 7pm Yoga class called “Yoga after sitting all day” where we focus on stretching the areas that tighten up after a day sitting on your bum! Work to reactivate glutes, hamstring and quads in your legs. Strengthen your core and get your spine moving in all it’s glorious ranges of motion to avoid back and neck ache. Also helps relieve stress and tension after your day

• Set a timer. Get up every hour and move. Stand, walk around, stretch. You can even download apps onto your phone to remind you!

• Watch your posture. Poor posture can lead to bone damage, decreased blood circulation, fatigue, and loss of muscle strength. If you must sit, keep your shoulders back, your chin tucked, and your stomach pulled toward your spine in order to keep muscles engaged, bones aligned, and circulation flowing. Use a chair back support like Orthorest.

• Choose a multi plain movement exercise. Some exercises like cycling involve more sitting, choose something that encourages a range and variety of movements like yoga, climbing, tai chi, swimming, martial arts, pilates etc. Stretch out tight muscles, move under utilised areas of your body. Mix it up!

• Take a stand. If you’re able, why not opt for a standing desk? Not only will your heart thank you, but standing desks have been proven to increase brain function, creativity, and productivity.

• Work it out. Commit to exercising every single day. Go on a walk during lunch. Plan to attend a fitness class. Choose the far parking spot. Every minute of physical activity counts!

• Have an outdoors walking meeting. This has become so much more popular now, walk and talk!

• Walk or cycle to work. Or jump off a few stops earlier

• Get a walk in before sitting. My favourite, head for a stroll before work, it’ll help clear your head and get some steps in before your work day begins

• Do a household chore whilst on a call! I regularly chat on the phone whilst doing laundry or cooking – it keeps me standing instead of sitting!

• Audio books. A great way to walk and learn or listen, instead of sitting to read or learn, try walking at the same time. Not really recommended for things you need loads of focus for but great for light listening in my opinion 😊

• Break up journeys. If you’ve a long car journey, plan a stop at a scenic spot for a walk along the way.

Now go get up off your tush and move!!!!