Simply put, longevity means living a long life. The two largest contributing factors to longevity are genetics and lifestyle choices. Luckily for us, we are largely in control of the latter.
This month, we are focused on a few key topics that can contribute to living a longer life and, more importantly, a better quality of life.
Last Updated: 7/7/24
Studies suggest that Henry Wadsworth Longfellow was right when he said, “By too much sitting still the body becomes unhealthy; and soon the mind. This is nature’s law.”
What do we do when we’re awake and not exercising? Mostly, we sit. Our environment lends itself to prolonged sitting: driving our car, working at the computer, attending meetings, watching TV, and even relaxing at the end of the day. Even if you’re an active person, sitting likely takes up a large portion of your time.
Sitting is the new smoking.
Sitting might seem harmless, but too much is bad for our bodies and long-term health. Prolonged sitting has been linked to a number of negative health consequences including obesity, back pain, postural issues, muscular imbalances, and metabolic syndrome (a cluster of conditions including increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels). Research also suggests that too much sitting increases the risk of death from cardiovascular disease and cancer.
Find ways to move more and sit less.
Even if you are active before or after work, spending eight hours sitting at your desk is not optimal for your health. To help you move more and sit less during the day, focus on NEAT (non-exercise activity thermogenesis) activities such as:
- Getting up from your desk at least once an hour
- Investing in a standing desk and/or redesigning your workspace so it encourages more movement (e.g. set your filing cabinet or printer far enough from your desk that you have to get up to use it)
- Suggest a “walking meeting” with your colleagues, rather than sitting in a conference room or at a desk
Small steps such as these can make a big difference in your health, as well as reduce the stress and muscle tension caused by being hunched over a desk all day.
Adjust your training to combat the problems of prolonged sitting.
Consider implementing a movement prep routine that emphasizes anti-sitting exercises. Take time with your movement prep to address the muscular imbalances associated with spending the majority of your day seated, which tends to reinforce poor posture with rounded-forward shoulders and tight hip flexors.
For the remainder of your workout, remember that moving in all three planes of motion (forward, lateral, and rotational) is highly beneficial for those subjected to hours of sitting. Try workouts that incorporate lane drills (e.g. skipping, shuffling, and carioca), walking, jogging, swimming, cross-country skiing, or any other activity that requires you to move in open space.
The bottom line is that too much sitting is detrimental to your health. Take every opportunity to move and be active throughout your day. In the gym, set your body up for success with an effective movement prep.
For this week and going forward … get up and move!
