How To Unf*ck The Devastating Effects Of Prolonged Sitting In 5 Steps
This piece of furniture will kill your health.
Imagine chairs would hold this sign.
Would you sit as much as you do?
Probably.
But we all need to sit less, a lot less.
I used to sit for hours on my ass…not knowing what it would do to my health.
Enter a room and what you hear first is…
Please have a seat. It is polite and it`s true, you are on eye level with the person you talk to.
So why would you refuse?
“Thanx, I`d rather stand, because it is bad for my health”
To avoid seeing your opposite rolling their eyes… 9 times out of 10 we accept.
But sitting for prolonged hours can cause serious damage.
Back pain is harmless among the list of nasty consequences.
So there`s a bigger price to pay.
Above six hours per day and you are destined to pay the price.
Not today, not tomorrow, maybe not even in five years, but further down the line.
Science proves this.
I don`t make the rules.
You`re smart and think that exercise is enough. I believed so too, but it`s not true.
Exercise, even 4-5 times a week cannot compensate for the negative effect of prolonged sitting.
The Habit Of Sitting
We sit in cars, in office chairs, on the couch.
Why the heck do we have to sit in meetings 100% of the time?
Who tells us to do that?
Our habit.
"Can you please sit down again, you make me nervous."
Heard that before?
Standing almost feels weird and the Quasimodo posture painfully shows why sitting is the modus operandi.
We have forgotten that... by nature we were determined to move, to stand, even to run.
Painful Numbers
The science is clear on that. Painfully clear.
Sitting more than 6 hours per day increases the risk of premature death by 25%
People who sit for 11 hours per day have a 40% percent higher risk of premature death than people who sit less than 4 hours.
Death is a distant event, so why be scared of it?
How about…
Degradation of brain structure
Decreased performance
Increased risk of stroke
Degeneration of disks
Neck and Back Pain
Posture damages
Lower metabolism
Weight gain
The list is long. Enough of that.
How can you avoid doomsday? Stand (up) more, yes, but how?
These are the steps that I took.
The Anti-Sit-Strategy
# 1 Get an electrically height adjustable desk.
It is non negotiable.
The latest gadget is more sexy, but why not have both? Be cool and be healthy.
You may whine that it costs you a few hundred bucks.
Tell me how else you think you can build a successful business and not throw your health out of the window?
You can`t.
And don`t buy any of these cheap and shitty desk kinda things....instable, small.
They`re thrash.
# 2 Now you need a system
Work with If/When - then rules, e.g.
When I had my lunch, I work from a standing position.
When I finish my work day, I raise my desk for the next day`s start.
Post a note to your laptop, set a timer. Whichever way works best.
How often? Start with at least standing for 20-30 minutes per day twice.
Work your way to do this 5-7 times.
Now you are bypassing the effects of prolonged sitting.
# 3 Aside from working in a standing position, take a longer lunch break to get moving and frequent 5 minute breaks.
# 4 Whenever you have a meeting that requires no screen, it`s a signal to go out, and walk around the block. It all adds up.
# 5 Not sitting + walking + working
This is the peak of the mountain, the Mount Everest of stacked healthy habits.
Combine all three by buying an under-the-desk treadmill.
I got myself one and its easy to be in a call and walk at lower speeds.
Its more challenging to type while walking, but after the initial learning curve, you`re good to go.
Remember, sitting is the new smoking.
Want someone to guide you to the Peak of Mount Health and Mount Fitness?
Before I forget, here`s what one of my clients had to say one week into the 1:1 program.
If you’re tired of:
Having low energy and procrastination
Failing to stick to a healthy und sustainable diet
Random Fitness programs that disregard your personal circumstances
With just 3 hours per week I will help you get your desired goals and make you feel and look your best.
Reply “Summer 2024”
I’ll speak to you soon.