It’s not so much that sitting in chairs is bad, it’s the frequency that we sit in chairs that is causing problems like low bone density, short weak muscles, abdominal congestion, decreased blood and lymph flow and cellular degeneration. We weren’t designed to sit in one position all day, the human body needs movement, all kinds of movement. And exercising an hour a day doesn’t undue the damage we do from sitting in chairs the rest of the day.
The results of my score, in case you are wondering, is that I’m mobile 56% in a 24 hour period. Granted nine of those hours I’m in bed, but I could shave off two hours of sitting in chairs (computer time, kitchen table time and yes, couch time). So this post is about making my commitment public to motivate myself and to share with you ways that you can incorporate less chair sitting into your day.
Lately I find myself reverting to old habits. Whether it’s sitting on the couch more than I need to or shifting my pelvis forward. Habits are weird in that you think you would have habits that are rewarding in some way, but sitting on the couch always hurts my back and being on the floor makes my body feel much better, but I still choose to sit on the couch at times. Another bad habit I have is that I tend to rest on my ligaments with my pelvis out in front of me while I’m at the standing workstation. It feels much better to stand with my pelvis in vertical alignment over my knees and ankles, but I slowly revert to my old way of standing. Some of our habits have to do with cultural norms and some with muscle memory.
Thich Nhat Hanh said that “We have to be able to recognize a habit when it manifests itself, because if we know how to recognize our habit, it will lose its energy. We have to practice in order to be able transform this habit in us.” So the first step is recognize your habits that are keeping you from obtaining optimal health. The second step is to take action.
Does sitting less seem overwhelming? Here are some strategies that may help you reach your goals:
1. So first off get a standing workstation. I bought this fold down table from IKEA for about $29 and mounted it to the wall (photo on the left). I mounted the monitor to the wall so it is at eye level and I connected my laptop to the monitor with a VGA cable; HDMI may be what works for your computer. I bought one of those cushy mats to stand on (well, my husband bought it and I took it, until I get one of those mats made out of pebbles). The photo on the right is my husband’s workstation made with an adjustable height computer table ($80).
3. Use bolsters. The great thing about using bolsters or getting on the floor is that you get to use your glutes when you transition to standing. Squatting+ posterior push off while walking=nice booty. Sitting in a chair all day=flat butt syndrome (FBS) also known as Secretary Spread.
I have a purple yoga bolster (I can’t remember which brand) and a blue Hugger Mugger Standard Choice Yoga Bolster
4. Eat while standing at a counter or use a bolster on the floor. I like this position for eating because my abdomen is more open than when I sit in a chair.
5. Walk and Talk meetings. Several companies are switching from the board room to walking outside for meetings. This is my favorite way to visit with friends. My favorite activity of the day is walking to the market with my husband and carrying fresh produce home in our backpacks. Get a backpack that isn’t too wide so you can swing your arms while you walk. Walking with friends is a great way to connect without distractions. Although cute squirrels, lovely gardens, and signing birds can be distracting, but in a good way not like the phone, tv and dirty dishes can be.
6. Use a Squatty Potty to help you get into a natural position for proper bathroom mechanics. And gets you out of the 90 degree hip flexion a chair puts you in.
7. Don’t be a half-asser!
And remember, it’s not a punishment to sit less, it’s about being kind to yourself. Throw out the cultural norms of the couch and chair (literally and figuratively speaking…if your body is ready) and make a shift in your consciousness to natural movement and health will follow.
As always, be patient and kind with your body and work up to these transitions gradually, but keep at it. We have been sitting most of our lives, from the beginning of elementary school to where we are today. If you have children you are teaching them by example and adding tremendously to their quality of life.
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thanks for this. been meaning to read it for a while.
i like your friendly approach to educating the masses.
i often find myself having to sit on chairs because i can’t work at home with a three year old squawking at my elbow, but, i always pop my shoes off and sit cross legged or pop into a squat on the chair, makes people look at me funny, but for now it’s what i am doing to make it work.
Thanks for commenting Alix. Yeah sometimes I will use the chair as I would the floor when I’m low on options. The main thing with chairs or seats in cars is that they dip in the back causing a posterior tilted pelvis, so I fill the void in the back with a rolled up jacket or folded towel.
Wow, great easy ideas for better health. I really need to move more and get off the chair and you have inspired me. thanks
Thanks for sharing. I was very impressed and feel that I have valuable experience after reading your article. I want to learn more and try to use it.
Barbara, Thanks for this post. I am relatively new to this so I appreciate all of the wisdom you have to share.
Edward
Do you have any suggestions for an alternative to the high chair for a very wiggly toddler? How do we (or how do other cultures) incorporate manners into the crazy combination of small child & food – restraint!
Put down a drop cloth? Eat outside. Get a dog to clean up afterwards. 🙂 If those suggestions aren’t practical, try to minimize the time sitting outside of meal time. Here is an article that a fellow RES wrote that you may find interesting. http://www.livealigned.ca/2013/03/01/helping-my-2-year-old-daughter-give-birth-naturally-um-what/
Just a fast note to say how great your blog site is and how relevent it is to the blogs in hand.