Is Sitting the New Smoking?
Have you heard this phrase? It became pretty popular a few years ago. The theory behind this phrase is related to research that has shown that sitting for extended periods (like throughout an 8-hour workday) is associated with the same mortality risks and chronic health problems as smoking.
The idea behind this phrase also contributed to the popularity of standing desks…and people trying to stand all day instead of sit. Standing all day comes with its own problems: joint pain, varicose veins, and lower extremity swelling for example.
Truth is, sitting is not the enemy. Being sedentary is the enemy.
Whether you sit, stand, or lie down all day, the problem is lack of movement and activity. Being sedentary leads to weight gain, obesity, type 2 diabetes, chronic pain, and even mental health problems like depression and anxiety.
Our bodies were designed to move!
As a physical therapist, of course, I’m biased toward movement. We are the movement system experts, after all. But movement keeps the heart and cardiovascular system healthy, it helps you poop better, your mood and energy improve, and it helps with bone strength and the prevention of osteoporosis.
As a pelvic floor physical therapist, I see a lot of patients whose sedentary lifestyles are contributing to their symptoms and issues: pelvic organ prolapse, urinary leakage, constipation, and pain (pelvic, hip, back, neck, etc). And I see a lot of stressed-out patients. And a lot of patients who have to be in front of a computer all day. And those who are exhausted at the end of the day from work and caregiving duties.
I get it, sometimes finding time for movement is difficult. But often we feel overwhelmed and think that if we can’t get into the gym for 30-60 minutes, we might as well not do anything because it won’t help.
That’s just not true. Even finding small ways to incorporate movement throughout the day can reap positive physical and mental health benefits…and help your pelvic floor function better as well!
Here’s a few tricks to help add movement into your day:
Set an alarm, post a sticky note, find a reminders app… do whatever you have to do to move around every 45 to 60 minutes. If you have to sit at a desk for work, stand and stretch, take a 5-minute walk, go get some water. Get you a standing desk, but get an adjustable one so you can alternate between sitting and standing every hour or so.
We’ve all heard these two: park further from the door and opt for taking the stairs. These may be old news, but they work.
Use your ear buds or speakerphone and walk around the room while you’re on phone calls.
Stand up often to go to the printer, trashcan, water filter, etc.
Use an app to mindlessly engage in a stretching or yoga routine when you have 10 minutes. There are options all over YouTube. GoWOD is my personal favorite mobility app because you can do a mobility/stretching session based on your personal mobility profile in as little as 3 minutes (I have no affiliation with GoWOD).
Do what you enjoy, whether that’s planning an outdoor hike or dancing around your room like a crazy person.
Take joy in movement and celebrate what your body can do!
If you’re struggling to fit movement into your day, come see us at Restore. We can help you develop a personal plan that will not only get your pelvic floor functioning optimally but will improve your overall health and wellness as well.
Thanks for reading! If you found this helpful, help promote awareness of pelvic floor issues and SHARE it! Let’s normalize talking about peeing, pooping, and sex.
