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Don't Take It Sitting Down

FitSugar — Thu, 09 Oct 2008 10:00:00 -0700

We all know that being sedentary doesn't burn up the calories like going for a run, but sitting down all day may be worse for you than you think. New research on the simple act of sitting indicates that our fat burning enzymes actually turn off if we are seated for extended periods of time. Long bouts of sitting can also slow down your metabolism and lower your beneficial HDL cholesterol. It seems like we just weren't meant to sit at a desk all day long.

These three reasons alone should be enough motivation to help you move about throughout your day. Here are a few ideas for getting up and out of your chair. Try to walk at lunch or for your coffee breaks. Don't send an e-mail, get up and talk to your co-worker face to face. Stand while you talk on the phone, or pace and talk if you're able. Why not throw in a few exercises while you're at your desk? Here are ways you can work it, while at work too.

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Sit All Day? You Can Still Be Healthy

FitSugar — Wed, 06 Aug 2008 03:00:00 -0700

Let's face it: most of us are more sedentary than we want to be. We're desk-bound at the office, and sitting during our commutes. All this sitting is not exactly the best for your body. Not moving around translates to fewer calories burned throughout the day, which can lead to unhealthy weight gain. Sitting for more than eight hours a day can also cause back pain, a tense neck and shoulders, and leg cramps. Sixwise offers some tips on keeping your body and mind healthy while on the job.

Check your posture and your desk set-up. Your thighs should be parallel to the floor, and if you type at a keyboard, your hands, wrists, and forearms should also be parallel to the floor. Make sure your chair is padded yet firm, so the natural curve in your spine is supported and you're not sinking into your seat.
Carpal tunnel syndrome is a big office buzz word, so you want to work on preventing this and other injuries by avoiding repetitive motions. If you use a mouse, purchase a new one that places your hand and wrist in a different position (like a vertical mouse). Try to rearrange the things on your desk often, like your coffee cup or your pens, so you have to reach for them with a different hand.
Just because you sit at a desk all day doesn't mean you're glued to your seat. Be sure to stand up and move around every 20 minutes or so, for at least 30 seconds. Do some desk stretches, take a walk to visit your co-worker, or go to the kitchen to refill your glass of water. Not only will this circulate blood to your muscles, but it'll also prevent boredom.

For more desk tips, read more.

Don't forget about your eyes. Be sure to look away from your screen often to reduce eye strain, which can cause headaches. I like to close my eyes and do circle exercises. If you find your eyes are getting dry, blink often or keep some eye drops on your desk.
Check your desk and equipment for cleanliness. Even though it's only you using this stuff, germs and bacteria can move in and make you sick. So clean your mouse and your phone, dust off your desk and monitor, and disinfect your keyboard.
Ditch the snacks on your desk. Even if they're healthy snacks, you don't want to end up mindlessly reaching for bites. Pick a snack time and keep food in your desk drawer or the office kitchen. Not only will it give you a much-needed break from work, but taking time to eat will also allow you to really enjoy your food.

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Sitting Upright...Not So Good for Your Back

FitSugar — Thu, 17 May 2007 13:30:00 -0700

Back pain is the most common complaint of office workers in the US. And go figure, the problem might just be their perfect posture.

In a recent study, 22 healthy volunteers had their spines scanned with an MRI while sitting in 3 different positions. The position causing the least amount of undue stress on the vertebral disks was a relaxed position, with 135 degrees between the top of the thighs and the spine. Sitting upright, with the excellent posture our mothers and/or ballet teachers drilled into our heads, created the most stress on the vertebral disks, even more than the position of having a 70 degree angle between the legs and spine. I would have to argue though, that slumping forward with a rounded spine is worse than sitting upright. Slouching forward stretches the ligaments that structurally support the spine and keeps the muscles that should support the spine in a stretched position so they can not functionally help stabilize your vertebra.

This image from a BBC News article illustrates the positions best. Do note: In all positions the participants have back support and both feet on the ground (just in case you want to experiment with your work station).

Fit's Two Cents: I think that we just aren't really made to sit 10 hours a day like many of us do. We evolved as a species to be hunter-gatherers, which means walking around a lot and squatting (no chairs forcing our spines into a 90 degree angle from our legs) when we needed to take a load off our spines. So walking around as much as you can during the day is always a good idea. Your back will love it, and chances are, your mind will to.

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Since Sitting is So Bad For Us...

FitSugar — Mon, 07 May 2007 02:30:00 -0700

We've all heard how bad sitting in a chair all day is - Well G-Tech has addressed this problem.

No this woman is not at the dentist - she's working on her computer on the ergonomic Neber chair designed in Korea. It tilts you back, so the weight is distributed evenly throughout your body, instead of being focused on your lower back and bum (as with regular sitting).

This "Lazy Boy Recliner meets works station" could revolutionize the work place, creating happier, healthier men and women. Instead of complaining about their aching backs, workers can complain about their work load.

I have to say I would love to try one of these chairs since I am at the computer for so many hours in a row - how about you? Tell me in the comments section below.

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You Asked: Anchor Feet?

FitSugar — Tue, 25 Mar 2008 08:45:00 -0700

You're asking and I'm answering . . .

"Fit, my boyfriend and I do sit-ups together and we take turns holding each other's feet. Someone recently told me we should stop doing that but this is how I learned to do sit-ups in school. What do you think?"
- Sitting Up Sara

Funny, that is how I was told to do sit-ups in school too. Unfortunately, and fortunately for those of us with bad memories, not everything you learned in elementary school still holds true. Here is the problem: anchoring (or locking) your feet under something heavy (such as a your boyfriend or a couch) while doing sit-ups puts most of the work on the hips rather than the abs, so it becomes a less effective ab exercise. What's more? You could hurt your lower back by anchoring your feet because this tends to make us arch our backs, which may create overextension and strain. So instead of sitting on each other's feet, watch each other's form and think about adding something fun into the exercise, such as a medicine ball. My husband and I love to do medicine ball sit-ups together. To learn how to do them, read more.

Medicine Ball Sit-Ups for Two: Sit with knees bent, facing one another, about 4 to 6 feet apart. The person with the ball lies back with ball overhead. Bring the ball overhead and throw the ball and contract your abs as you sit up. Aim for just above your partner’s head. As the ball is caught, the partner lowers back to the ground. Now continue to throw back and forth 10-15 times. Be sure to use your abs (not your arms) as you rise up. Repeat the set once more.

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Sitting 101: Desk Ergonomics

FitSugar — Thu, 05 Jun 2008 14:30:00 -0700

I consider myself an active person and am definitely happier strolling about than sitting, but I sit for a large portion of the day. I blog – how could I avoid a chair? Like most things, there's a technique to sitting. A well-designed workstation can help keep you pain free while you toil away during the day.

Here are a few things to consider about how and where you sit:

Adjust the height of your chair so your hips are between 90 and 120 degrees. If adjusting your chair means your feet no longer rest comfortably on the floor, use a foot rest.
Your keyboard should be in line or lower than your elbow joint. The open angle of the elbow will help reduce elbow, wrist, and shoulder pain.

I have a few more suggestions, so read more.

Keep your wrists straight and never bend them up to type. I find a good wrist rest to be invaluable for maintaining correct wrist alignment. Check out these stretches for your wrists – they will help, too.
The top of your monitor should be at eye level. If it is too low you could be setting yourself up for neck pain. Put a book or two under the screen to raise it adequately.
You should sit with your back straight. Use a pillow if you need low back support. Do not lean forward because that will close you hip joint down and stress your low back and neck.

Don't forget to move around as much as you can during the day. Adding little walks throughout your workday is an effective way to relieve pressure you might feel on your bum and spine.

Move It: Full Sit Up with Bridge

FitSugar — Tue, 05 Jun 2007 09:30:00 -0700

In a recent poll, I asked you all if your summer fitness goal is to have flat abs or a toned tush. Now, while the majority voted for flat abs I thought I'd share this exercise with you all that works both areas of concern. It's a full sit-up/bridge combo and it works your backs side and your torso splendidly.

Start with a basic bridge.

On an exhale, push your pelvis up. Keep your back straight and in neutral spine - imagine your abs and back muscles sandwiching your spine.

You will feel your hamstrings and glutes work.
If you want to work your inner thighs a bit, place something between your knees (like a pillow) and hold it there for the duration of the series.
Lower your pelvis down to the ground as you inhale. As your pelvis lowers, bring your arms up.

Next, do a full sit up.

Exhale and roll all the way up to sitting with your hands behind your head. You put your hands behind so you can't jerk yourself up by swinging your arms up.

Keep your feet firmly planted on the ground.
Focus on pulling your deep abs to your spine as your roll up. Work the abs not the hip flexors.

Roll down and onto your back.
Inhale generously into your back as you roll down, keeping the navel pulled to the spine.

Focus on hollowing out your abs even though you are moving quickly, move with control.
Get ready to bring your hands to your sides as bridge up again.

That completes one set.

Aim to to do 20 reps, but remember quality is more important than quality and speed. Do not fling your self up and down, use your abs and focus on control.

Fit's tip: If I were my trainer, I would definitely stick a small pillow between my knees. Work to keep your legs truly parallel through out this exercise, it is much better form.

Holiday Fit Tip: Don't Just Sit There - Work Those Quads

FitSugar — Mon, 19 Nov 2007 14:30:00 -0800

Since most of us are traveling this Thanksgiving, here are a few simple exercises you can do with your legs while sitting in a plane or car.

Sit up nice and tall and place your palms on the seat next to your thighs. Plant your left foot firmly on the ground and as you inhale lift your right knee up towards your chest. As you exhale, slowly lower your foot but don't let it touch the ground. Concentrate on keeping your spine long and making the movements slow and with control.
Repeat this for a total of ten times, then lift your knee up and hold for five complete breaths, and then lower it to the ground.
Repeat this sequence on the left side.
Then lift and lower both knees together, ten times, then hold for five breaths, and then hug both knees into your chest to stretch out your lower back.

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Can You Touch Your Toes and Do 20 Sit-Ups?

FitSugar — Mon, 01 Oct 2007 03:00:00 -0700

It turns out that more than half the people in the UK cannot do 20 sit-ups or touch their toes.

Come again? How could this be?

The "not being able to touch their toes" part is especially troubling since this action demonstrates basic flexibility - a lack of which can result in life-threatening circulatory problems and arthritis, as well as joint problems and shortening of ligaments leading to complete immobility. This figure seems absolutely amazing to me, so of course I am curious about you guys. Get on the floor and try it out and record your results below.

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32,000 Sit Ups? That Won't Be Necessary

FitSugar — Fri, 26 Jan 2007 03:15:00 -0800

Check this out. Mark Pfeltz says he LOVES competition. He set out to break the Guinness Book of World Records for doing the most sit-ups.

Very inspirational, but I'm not too sure I agree with his form or technique...

Check out the Pilates Single Leg Stretch instead. It'll be easy on your neck, and it's a more controlled movement, so it really isolates your abs.