Let me paint you a picture:
You get out of bed.
You sit your arse down to eat brekkie.
You get in your car/on the train/bus.
You sit your arse down for the journey.
You get to work.
You sit your arse down.
You grab lunch.
You sit your arse down to eat lunch.
You get back to work.
You sit your arse down.
You get in your car/on the train/bus.
You sit your arse down for the journey.
You get home.
You sit your arse down to watch TV and eat dinner.
You go to bed.
Way too familiar? You’re not alone. Approximately 95% of our clients have jobs that require them to sit for the majority of the day.
The Good News and The Bad News
Good news: You’ve decided to train, and that’s a massive first step to counteract the huge amount of sitting your sedentary job requires.
Bad news: Recent studies tell us that even regular exercise isn’t enough to completely counteract repeated hours and hours of sitting every day.
DAMN! Doesn’t seem fair, right?
Why Sitting Is Such A Problem
Poor posture is generally developed as a result of repeated daily activity. Over time, certain muscles tighten up or shorten while others lengthen and become weak.
Around 70-80% of new client enquiries involve back pain, mostly attributed to sitting all day in poor postural positions. Your trainer can prescribe exercises to strengthen your back and help with postural issues. However, they cannot combat the other 23 hours a day of poor postural habits, that’s up to you.
Things You Can Do Every Day
Maybe it’s not fair, but it’s not all doom, gloom, slouched spines and poor posture. Here’s what you can do:
Get up, stand up, move your arse as much as possible, whenever possible, wherever possible and however possible.
Specific strategies:
- Switch the slouch for a straighter spine when sitting
- Ask your boss to hire a workspace ergonomics specialist (or Google it and DIY)
- Set an alert on your computer/phone for every 30 minutes, get up and walk around
- S…….T…….R…….E…….T…….C…….H
- Always go to the toilet on the next floor up
- Fidget and squirm in your seat (release your inner fidgety child)
- Walk to lunch, to your next appointment, to your colleague’s desk
- Stand every time you make or take a phone call
- Arrange walking meetings instead of sitting ones
- Always take the stairs
The Posture Challenge
At first it will be challenging. You’ll have to constantly remind yourself to alter your posture to the position your trainer has advised. Eventually it will become a habit and that will be the way you naturally sit, walk, and move.
Before you know it, you’ll be out of pain, looking more upright and confident, and avoiding the numerous health risks that accompany sitting on your arse all day long.
A Real Client Story
One of our clients, Tom, rocked up to his first session with extremely slouched shoulders and a rounded, kyphotic spine, what I call a ‘banana back.’ I filmed him walking normally, then encouraged him to “walk like a soldier.” He was reluctant and said he felt silly.
But he changed his mind after seeing himself on video. We had a chat about looking life head on, appearing more confident, and how others perceive that.
Fast-forward one week to Tom’s second session: he approached me like a man on a military mission. Shoulders back, head and chin up, chest proud. He had a big grin on his face.
“Lisa! I was walking through Wynyard Station, like you said, like a soldier, and I bumped into a lady I have the biggest crush on. She stopped and asked me what I was doing because I looked different. She then suggested we go out for a drink. I’ve got a date with her tomorrow night!”
I can’t guarantee training with us will get you a hot date with your crush. But I can guarantee spine health and wellness if you follow the posture advice.
The Bottom Line
None of us are indispensable. Our bodies need to be looked after in order to kick arse in this life. You can’t out-train a sedentary lifestyle, but you can make dozens of small changes throughout your day that add up to a massive difference.
Get moving. Stand up. Walk around. Your body will thank you for it.
