by Bob Forman

Although the New Year is well underway, it is never too late to make a resolution.  Especially one that will not cost you any money, will impact your health in a positive way and even help you lose some weight.  Resolve to sit less during the day.

That is right, sit less.  Researchers have indicated that most American adults spend, on average, more than 8 to 10 hours a day sitting.  We sit in front of televisions, computers, in our cars, at school, work, and home.  It is something we do all too much and most are not aware of the many negative consequences it presents.

Where we used to have to get up and move around to accomplish a task, the remote and computer have made it easier for us to increase our sedentary lifestyle.  Think about it, changing the channel, turning on and off lights, making a deposit at the bank, controlling the temperature in our homes, and now we do not even have to get out of our cars to do the grocery shopping!

What does all this lack of activity do for us?  A lot… and all of it is bad.  Due to its nature, sitting promotes weight gain as it burns little calories, slows metabolism, and shuts off an enzyme that is responsible for vacuuming fat out of the body.  This sets the stage for an increased risk of chronic disease such as heart and pulmonary disease, obesity, diabetes, and cancer.

Sitting also causes our muscles to waste away due to the simple fact that we are not using them.  As a result, the activities of daily living such as walking up and down stairs or carrying a bag of groceries become more difficult to do.  As a result of this muscle atrophy, fatigue becomes a factor and that increases the potential for both acute and chronic injury.

What is extremely interesting is the fact that exercise does not provide immunity from sitting the rest of the day.  Studies show that people who exercise on a regular basis and then sit, have as much risk for all those conditions mentioned above as for someone who does not hit the gym at all.

Extended periods of sitting will also have an impact on our muscles.  At risk are the muscles in the back of our thighs (hamstrings) and in the front of our hips (hip flexors).  Muscles adapt to the position that they are placed in most of the day and while seated, these muscles shorten and will eventually tighten.  That can have quite an effect on lower back injury and discomfort.

At the same time, sitting elongates and weakens the muscles in the front of our thighs, (quadriceps) and in our backsides (glutes).  These muscle groups help us get up off of chairs, step off curbs, and are essential for balance.

In the upper body, sitting hunched over a computer or workstation most of the day enhances the potential for developing a rounded shoulder posture or what is clinically referred to as The Upper Crossed Syndrome.  This imbalance develops primarily as a result of the muscles in the chest shortening while the upper back muscles elongate.

A rounded shoulder posture will only get worse as time goes on as gravity, pushing down upon us, will enhance the bent over posture.  This can eventually lead to neck and shoulder concerns and may crowd the vital organs in the chest cavity such as the heart and lungs.

To correct these imbalances, focus should be placed on specific exercises to stretch the tightness and strengthen the weakness you have developed.  In doing so, you can restore alignment and balance back into your body, thereby reducing the potential for chronic pain and injury.  A credible fitness professional should be able to help you identify and correct any deficiencies you may have developed.

The other part of the solution is obvious; do not sit for extended periods of time.  Get up and move around for a minute or two every hour.  Do not complain about the TV commercials, get up and walk around the house.  Stand or pace while on the phone.  Have stand up meetings (they will be more efficient).  Use a stand-up desk.  There are plenty of ways to reduce sitting during the day.

Simply by standing, you will burn a half calorie more per minute versus sitting.  As a matter of fact, if you were to sit 2 hours less a day, you would burn off almost 6 pounds during the year…just from standing!  How is that for a weight loss program?

We should not take sitting for granted.  It is a risk factor that is getting more and more attention these days and for good reasons.  Be aware of the negative consequences from sitting and take the steps necessary to prevent them from happening.  Do not take it sitting down!

Bob Forman is the manager at The Fitness Center at Kernersville.