As we all continue building our arks, in preparation for floating away on the endless rain, it occurred to me, that we'll probably be sitting down in it for some time (if the weather forecast is to be believed).

So, that being the case, I thought I'd help your preparations with some suggestions as to how you can break it up a bit.

Why should you break up sitting down?

I know I talk, in class, quite a lot about the passive actions of sitting down. The way that your hip flexors, hamstrings and ankles are held in a shortened position without having to do any actual work to be there. And that your body, basically settles into that position.

Meaning the joints feel tight because they're used to being in that shortened position, but the muscles are too weak to actually make that joint action happen unsupported

A similar pattern's happening in the upper body, with back and shoulders rounded, and head pulled forward of the body. 

[Side comment, these two sets of postural patterns👆🏽 are known as upper and lower cross syndrome].

Over time, the weight of your body slumped in this position leaves your spine feeling compressed which drives out the fluid in the vertebral joints and leaves you more vulnerable to injury in the lower back. Yuk.

So, it's not just that you're sitting in this passive position, it's that you're doing it uninterrupted. Possibly for hours at a time.

It's not just the MSK!

Your body obvs doesn't like this not just from a musculoskeletal (MSK) point of view. But it's also not a big fan metabolically.

Uninterrupted sitting slows the body's metabolic rate and disrupts the regulation of blood sugar, blood pressure and fat breakdown. These all increase the risk for chronic, non-communicable diseases, even if you exercise regularly.

How can you break it up?

Here's a little stack you can add to your day.

1. Set a timer and get up every hour so you break it into shorted periods.

For me, it's the perfect excuse to put the kettle on. And while it's boiling, try adding some bodyweight exercises.

Or even better try adding a different set of exercises every break. Pick from: 

- Squats

- Wall/ counter pushups

- Calf raises

- High knee marches

- Walking lunges

- Trot up and down the stairs a couple of times.

Regular breaks like this interrupt metabolic stagnation.

2. At lunchtime, get outside for a ten minute walk.

Even a brief walk after food will improve your body's glucose handling mechanisms, as well as improving blood flow.

This also gives you ten minutes daylight instead of artificial/ screen light.

3. Refill your water bottle 

This gives you another little movement break and ensures that you stay hydrated which keeps joints and brain feeling happier

4. Add five minutes of mobility in the evening before bed.

Try and restore some of the range of movement you've lost during the day - some gentle spinal, hip and shoulder movements would be great. This will help protect your joints and posture.

5. If you're not already, try for two longer workouts during the week.

During these two sessions, you should be aiming to improve strength and cardiovascular fitness.

Not sure where to start? 

Join us this Thursday 19th February at 9am inside the big Hampton Hill Gates of Bushy Park. We'll get a brisk walk in and then a cheeky coffee after (all welcome, and feel free to bring your pups too). Join the WhatsApp group here

Or you could join us online on Fridays at 7.30am for Strength & Stretch where you'll get 30 minutes of weights-based interval training and 30 minutes of mobility work. Book here.

In Summary:

Feed your body the movement it needs, often! Take an hourly movement snack, layer in mobility work and two longer workouts every week.