The Right Way to Sit

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One of the biggest issues facing us as a modern society is that our lives revolve around sedentary activities. Driving, lengthy commutes, our office jobs, TV and movies.  Everything is done sitting down.   According to the WHO (World Health Organization) physical inactivity is the 4th leading cause of death globally. Prolonged sitting will also increase the risk of type 2 diabetes by 90%.  Even if we exercise, a new study published in the Annals of Internal Medicine from researchers in Toronto, says that this sedentary lifestyle will STILL kill us prematurely by increasing our chances of disease.

As soon as you sit down, the electrical activity in leg muscles shuts off and normal calorie burning drops to 1 calorie per minute.  Additionally, the enzymes that help break down fat drop by 90%.  After 2 hours of sitting your good cholesterol drops 20%.  After 24 hours of sitting and inactivity the effectiveness of your insulin drops 24% and your risk of diabetes increases.  Studies have also said that sitting may be responsible for >170,000 cases of cancer each year.  Statistically, breast and colon cancers have been shown to be the most influenced by physical inactivity.  So the more time people spend sitting, the higher their risk of dying early.   You can think of this as something physicians call “sitting disease”.

The Good Posture Formula:

  1. Sit on your butt, straight on the pelvis (without leaning back or forward).
  2. Create a tall spine by imagining you are pulling your spine and neck up on a string.
  3. Pull your chin in and let it relax.
  4. Pull your shoulders back and down.
  5. Let your hands rest palms-up on your legs.
  6. Engage your belly muscles slightly.
  7. Pull your feet together and then let your knees fall out.

Most people sit 7-9 hours a day, especially due to the cubicle lifestyle that has become so common in the workforce.  Luckily, the more physical activity you partake in, the lower your risk of certain cancers! Getting your body in motion will also increase insulin sensitivity and reduce body fat, inflammation, metabolic hormones and sex steroid hormones.   Physical activity decreases the risk of chronic diseases including cancer, heart disease and diabetes.  What can you do to try to increase physical activity throughout the day and combat “sitting disease”?

  • Get up from your desk at least once an hour.  Remember that taking breaks are necessary for your health!
  • Strive to work out or walk briskly at least 30 min a day, 5 days/week
  • Try to make little changes:
    • Get off the bus/train one stop early and walk to/from work
    • Park your car in the back of parking lots, away from where you’re headed