How and Why to Avoid Static Postures

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With all of lifes modern conveniences and technological advancements, we are becoming more and more sedentary.

We can have our food and groceries delivered right to our doorstep, change the channel, even turn the light on by remote, we can use the increasingly more sophisticated public transportation to our work and school, and the average person’s job isn’t that physically demanding either, as we often spend so much of the day in front of a computer or in a vehicle.

Statistics show that 50% of Australians have jobs that involve sitting for a good portion of the time (1).

 

The result?

We are more immobile than ever, and almost two in three Australian adults are overweight or obese (a number that was one in five back in 1995) (2). Furthermore, over one in three Australian adults suffer from high blood pressure.

 

Why we need to avoid static posture

There are many negative effects of static posture and a sedentary life as a whole. Instructions on the proper way to sit are plastered all over the internet, but there’s a problem with that: No human being on earth can sit in that perfect position for a long period. Soon enough, your back and shoulders fatigue and you slouch back to your old way of sitting.

But we need to find ways to break up static posture because the issues that arise are numerous, including:

Upper back, neck and shoulder immobility – The proper way of sitting can negate this effect a bit, but not nearly enough. Sitting in the same position for long periods of time causes tightness in your neck, shoulders, and upper back. This also leads to shoulders being rolled forward, upper back getting rounded, and you having poor posture.

Tight hips and lower body – The negative effects extend to the entire body. Static posture leads to tight hip flexors which can lead to anterior pelvic tilt. Your groin muscles, hamstrings, and glutes become stiffer and weak, as well.

Increased risk of injury – Tightness and weakness in the muscles dramatically increase your risk of injury when performing physical tasks or playing sports. 

Low energy and mood, even depression – Most people don’t think about this, but it’s true. It was Newton who once said that objects in motion tend to stay in motion. This fully applies to us, people. The more we move, the more energized and happy we feel. Contrarily, the more inactive we are, the more fatigued and moody we often get. Also, research has found a direct correlation between a sedentary lifestyle and increased risks of depression (3, 4).

Weight gain – As you saw in the statistic above, we have gotten quite chubbier since the 1990s, and the trend is only going upward (1). Of course, this could partly be attributed to our way of eating. Junk food is incredibly accessible, cheap, and delicious. But lack of movement is also a big contributor and sitting in the same position for long periods of time doesn’t help our case.

Other health risks – Sedentary living has also been linked to numerous chronic diseases, diabetes, cardiovascular problems, high blood pressure, obesity, and even certain cancers (5, 6, 7, 8, 9, 10). And that is even though some people have a sound exercise routine, but are otherwise inactive.

How to avoid static posture

The research and statistics aren’t painting a pretty picture, and we have to take personal responsibility for ourselves if we want to be healthy, happy, and successful in our lives. Here are three good tactics:

1. Get up and move around on a regular basis

Set a timer on your phone or computer and get up for a short walk and light stretching every twenty to thirty minutes. It doesn’t need to be anything crazy, but movement for a minute or two can be of tremendous help. 

Plus, taking a short break at regular intervals can help you clear your head and be more productive with your work. It’s a win-win.

 

2. Use any excuse you can to be more active throughout the day

There are many ways to ‘sneak’ a bit of physical activity into your day, even at work:

• Take the stairs wherever you go.
• Ride your bike or walk to your to work (if possible). 
• Walk to your co-worker’s office to give them a document instead of mailing it. 
• Keep your recycling bin as far away from your desk as possible.
• Drink more water and go to the bathroom a bit more often. You’d be well-hydrated and more active. Win-win?

3. Spend up to half an hour each day on exercise and stretching

This doesn’t directly break up static posture (well, unless you exercise and stretch at work), but it’s a great way to combat stagnation, improve your health, and lose weight.

The general recommendation for exercise is at least 150 minutes of moderate intensity each week (11). How you reach it is up to you, but daily exercise allows you to reach the number with small chunks and make exercise a regular habit more easily.

Plus, if you do it in the morning, you’ll start the day fresh and energized.