Sitting and smoking…
Orange is the new black.
12 is the new 11.
The first phrase is the title of a TV show.
The second was the tagline for an ‘Ocean’s 11’ movie.
The third is a phrase coined by Dr James Levine. Americans sit for 6.5 hours a day on average. While sitting (being sedentary) too much is linked to a host of health problems, it’s not a wholly accurate statement (Correlation does not fully imply causation). Sitting isn’t as bad as smoking. But…
What a phrase. It gets your attention. It reminds me of when I was younger and Mom would say ‘Get off your ass, go outside, I’m locking the door.’
It was a different time.
This phrase (Doc Levine’s) made us reevaluate sitting. According to Kelly Starret we should set our chairs at a height where “you can really use your legs to scoot powerfully back and forth” if you're in an adjustable. Additionally we should sit upright, not leaning back “so you can turn on more musculature and build greater stability.”
Perfect, now I have to think about sitting properly. Is nothing easy?
You're probably thinking of changing the set up in your office right about now. Throw out the ergonomic chair, buy a stool, or a standing desk, or a stability ball.
Whoa Whoa Whoa… I’m on board for the first two, but sitting on a stability ball? Seems wonky. Let’s test it out.
My theory: Sitting on a stability ball is worse than sitting on a stool or chair.
Why? Your brain makes millions of unconscious decisions every moment. If all these micro decisions (do I take a breath, which muscles do I use to pick up a pen, how do I digest this donut?) were consciously made we’d have smoke pouring from our ears. So we make tons of small decisions based on instinct and prediction (for instance- while walking you need your head up to watch for cars, bikes, other people. Your body predicts that the terrain underneath you is safe, based on the previous steps. That way we don’t have to constantly look down to make sure).
Sitting on a stability ball is unpredictable. You can’t predict which way the ball will move. When things get unpredictable your body slows things down (i.e. tries not to do anything stupid). You get weaker and less flexible.
I retest ROM (2X) and lose a noticeable amount.
Now watch what happens to my strength after sitting on the ball.
Alan (stage left) didn’t get stronger. I got weaker.
Let’s wrap up. What did we learn.
We sit too much.
Sitting too much is bad (though not quite as bad as smoking)
Your body makes millions of unconscious predictions to facilitate your everyday health and movement.
Sitting on a stability ball is unpredictable.
When predictions become difficult we slow down (weaker and less flexible).
Get predictable- get stronger!
Why do I mention all this in the company newsletter? Shouldn’t I be trying to sell you training or T shirts or yoga?
Tacky. The best don't advertise. We add health value! We add days to your life and life to those days so that one day, when it’s time to buy training, or yoga, or T shirts, you’ll remember who cared enough not to let you sit on a stability ball.