Don't Just Sit There by Katy Bowman, (01) Sitting Really Isn’t the New Smoking, Notes

Post date: Jul 27, 2016 12:33:03 PM

Don't Just Sit There by Katy Bowman

Section One: Think

(01) Sitting Really Isn’t the New Smoking

• • The real problem is the repetitive use of just a single position that makes the body ill in a litany of ways. The solution is changing static position often and moving intermittently throughout the day.

  • Sitting affects the shape of cells, the shape and density of bones, the length of the muscles and tendons and the resting tension of the connective tissues. Sitting is harmless when consumed appropriately. It’s the dose that makes the poison.

  • Arteries are arranged in a specific way to maximize pressure gradients and keep blood flow smooth. This changes with posture. Prolonged changes in arterial geometry can change the way blood flows through the tubes. These loads to the vessel wall can change cells, causing them to go from atheroprotective (protective against plaque formation) to atherogenic (promotion of plaque formation.)

  • Not all standing is equal. There are ways to stand that load the cells to promote positive adaptations. But standing still is still consuming vast amounts of stillness. The body requires movement, a deeper prescription than just a standing desk. Sit better, stand better and practice movement throughout the day.

  • Practice tiny habits to reduce screen time. Take small breaks. Cultivate three minute breaks every hour up to a dozen times a day. Alternate between a three minute walk or stretch. Bored? Balance on one foot, touch the toes, read a real book. Focus on how well you sit and stand back up from the toilet. Health can be found in three minute movement breaks.