As a result of the Covid-19 (SarsCov-2) pandemic we have all been requested to suppress our comings and goings and lifestyles.  As good health advocates and practitioners in the field of Integrative health, we have an obligation to provide good support and recommendations on a regular basis. 

For those of us who have a more sedentary work space or lifestyle this has been amplified during the past month and a half or so.   Also, people have been compelled to work remotely (meaning from their computers/phones) at home.  Therefore as one of the physical side effects of the Covid-19 (SarCov-2) response is MORE SITTING! 

Have you ever considered that sitting is dangerous to your health?

Essentially sitting itself is not dangerous, however the length and frequency of sitting is.  Both our circulatory system and our musculoskeletal system suffers.  Our circulation (cardiovascular) is compromised by reduced activity alone.  When sitting we place undo pressures on venous return (blood coming back to the heart) by having our legs bent and non active below our heart for long periods of time, as well as hip and low back pressures that reduce circulation return capabilities.  Our entire spine suffers pressures as it is placed into excessive stretch. This tends to lengthen the upper thoracic muscles along the spine and shoulders, and tighten the cervical (neck) muscles and chest area.   This is especially loading the lumbar (lower back) discs, and cervical discs and (neck) muscles.

In a study from 2011 showed the correlation of  deaths from cardiovascular diseases in men increased by 25 percent for those who sat three quarters of the day, and by 35 percent by those who sat all day. In women these numbers were 77 percent and 81 percent respectively, compared to those who sat almost none of the day!

Long term posture changes cause muscle imbalances and damage to the spine.  Much can be said on this topic.  Look for more insight to come...

This is indeed a hot topic and an obvious issue for all society...

So, WHAT HAPPENS when YOU SIT?

- calorie usage slows to about 1 cal/min.

- leg muscle activation turns off

- enzymes that break down fat in the body's stores cut back about 90%

In a days worth of uninterrupted (by exercise) sitting...

- Insulin levels drop by 24% which means issues with metabolism and sugar usage

When sitting, your abdominal muscles relax which places extra pressures on your lower (lumbar spine) which creates a greater curve forward called hyperlordosis. This can become a permanent state while prolonged sitting goes on day after day without intervention such as postural exercises.

Spending too much time sitting can increase your risk of developing a herniated lumbar disk.

When sitting, your glutes (buttock muscles) take a break and can atrophy because of limited use.  Your hip flexor muscles become tighter and pull forward your pelvis and place further pressures on your lumbar spine.

Thus, sitting is linked to bad backs, weak abdominals, liver and heart disease, muscle degeneration and body fat increase.

This all sounds compelling, but what if I already had some of these issues prior to the 'lockdown'?

If were aware of your challenges prior, and were addressing them with therapies, nutrition and exercise treatment, then you would be at an advantage to others.  However, our bodies do not like sedentary changes and respond quite rapidly with symptoms such as:

- increased fatigue

- reduced motivation to move or exercise

- pain in any areas of the spine, buttocks or shoulders

- decreased mobility, tightness 

- body weight gain; not mention if you are more stressed with lack of activity the weight gain increases.

What can I do?

- while in 'lockdown' be sure to move around every hour with prolonged sitting

- stretching daily!

- activate short -term movement such as up/down stairs several times every hour, walk short and vigorous outside or on treadmill

- virtual appointments with your practitioners

- reduce eating as less calorie expenditure while sitting more

Most importantly...GET BACK to your therapies and exercise routines when the 'lockdown' is released, even double up (in the short term) on the frequency to reduce some of the body's regressions.  

We are all made to be upright most of the time vs sitting. The compressive forces on your spine are similiar in terms of 'disc pressure' (J of Elect. & Kin. Aug,2008) whether you stand or sit, however, sitting puts undue strain on muscles that inappropriately pull on joints in the spine, sacrum and shoulders causing pain, tightness and tears.

So, if you already had an issue before it may be heightened now, and also, this 'lockdown' has been long enough to cause new issues!  Unfortunate side effects, but very preventable.