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Prolonged sitting is increasingly being recognized as a health hazard. Given that many jobs involve long periods of uninterrupted sitting, such as those occupations completed at a desk or while driving, it has become increasingly important to understand the impact of sitting and how to mitigate the negative aspects of it. Firstly, we might begin with an understanding of why many jobs, such as office work, require sitting. Many people don’t stand at desks for the duration of their shifts because sitting is less tiring (i.e., has a lower energy cost) than standing. Sitting requires less muscle activation than standing, which is why we would find it easier to sit rather than stand for a given time period. Prolonged sitting has several impacts on the upper and lower body which we will explore in greater detail below.

Prolonged Sitting: Impacts on the upper body musculature

Prolonged sitting imposes physical stress on the upper body that results in the development of rounded, forward-oriented shoulders, forward head posture and a rounded upper (i.e., thoracic) spine. During tasks such as using a keyboard or holding a steering wheel the chest muscles are placed in a shortened position and eventually adapt to remain in this position after the task is complete. This shortening of the chest muscles results in corresponding elongation of antagonist muscle groups located in the upper back. These changes will also contribute to the development of a rounded upper back, which resembles a hunchbacked posture. The solution here would be to stretch the chest muscles, strengthen the upper back muscles and include extension and rotation mobility exercises for the upper mid back.

Prolonged sitting: Impacts on lower body and core musculature

The muscles that are located at the front of the hip are placed in a shortened position during sitting tasks and they adapt to this by remaining in this shortened position after the sitting task is over. The shortening of these hip muscles creates a corresponding elongation of the posterior hip muscles (i.e., gluteus maximus). Additionally, the muscle group of the posterior core that run along the spine (i.e., the muscles responsible for keeping you standing upright) also become tightened because they have to be activated to a greater degree to compensate for the gluteal muscle weakness. Also, the muscles located at the front of the core (i.e., rectus abdominus) become disengaged because sitting requires less activation of the six-pack ab muscle group. To address these muscle imbalances, it would be helpful to stretch the muscles at the front of the hip and those of the posterior core muscle group. Additionally, it would be helpful to strengthen the gluteal muscle group and the six pack ab muscles.

Our body is made to move regularly. Prolonged sitting can result in reductions in mobility and increasing the risk of injury due to faulty movement patterns. Stand up frequently and change sitting position often. Find a kinesiologist to assist you with targeted exercises and stretches.

Here are five kinesiologist approved ways to help get you moving better and feeling mentally strong.

1. Start moving in the right direction

Many of the clients that come to see kinesiologist have a physical condition in addition to depression. Too often, clients start with lofty or unrealistic goals they aim to achieve on their own, only to aggravate or worsen an injury, slow them down, and thus, ultimately worsening depression.

Enter kinesiologists: A Kinesiologist can design a custom program that will put you on the right track to delivering a result-driven exercise progression to help you to continue your physical activities considering your injuries and depression.

2. Make safe movement possible

A common scenario a kinesiologist sees is a client feeling like they can’t exercise safely because they have tried and felt pain in the past. As a result, the client continues to lead a sedentary life, and their symptoms and mood worsen. This cycle can be broken by building a long-term plan with short-term gains (and modifications) to help get individuals up and moving safely.

Enter kinesiologists: A Kinesiologist is highly trained in assisting clients with injuries and chronic conditions to modify and adapt a program that is designed uniquely for each client.

3. Keep you accountable (on your terms)

It’s important to be accountable to your goals. Accountability can help keep you motivated and engaged. The benefit of having a custom program established by a specialist can’t be overstated. A kinesiologist can meet with someone maybe four times over four to six months to slowly work on a program and slowly implement change. Slow, steady change is how you are going to be successful. A kinesiologist can be there for you just to check in and make sure you are on the right track.

Enter kinesiologists: A Kinesiologist is a health care provider, and as such, their service fees may be covered by extended health benefit programs

4. Help you enjoy the things you love

Ultimately, learning to move safely and improving your cardiovascular fitness, overall strength, and balance will help you to better enjoy the things you love in life. Whether it’s playing with your kids or grandkids, walking your dog, gardening, or riding your bike, living an active life will support you in moving about your day, ensuring you get to keep doing the things you enjoy!

Enter kinesiologists: A Kinesiologist will base your program on your preferences in physical activities to ensure you stay motivated and engaged.

5. Prevent future health concerns

There is growing evidence to suggest that physical activity has a powerful role to play in promoting mental wellness – from improving our cognitive health (how we think and learn) to helping minimize (and in some cases even prevent) symptoms of depression and anxiety. It also packs a lot of punch when it comes to stress management. What’s more, physical activity plays a key role in the prevention of many chronic diseases like heart disease, diabetes, many types of cancer, musculoskeletal issues, high blood pressure and even dementia and Alzheimer’s disease.

Enter kinesiologists: A Kinesiologist is a key partner in designing a custom workout & treatment plan that works for your physical and mental health goals.

This article was contributed by the Canadian Kinesiology Alliance to ParticipACTION

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