read time 4 minutes

Hello posse, welcome to Posana.

Real quick! Before we jump into today’s topic I wanted to welcome you to this community. This is a newsletter where I aim to bring you tips for a healthier life in just 4-minutes! Just 4 minutes, that’s all you need.

Today’s quick bites:

• Sitting is deadlier than you think

• Quick tips to overcome the negative effects of sitting TODAY

• What I’ve been trying this week

Sitting is deadlier than you think

Knees hurt? Back hurt? Do you have a job that requires you to sit at a desk for hours during the day? Humans are not designed to sit at desks all day, we all know that. So how are we supposed to combat the detrimental factors that come with sitting for hours in this modern world?

My two-cents:

But first, let’s discuss the determents of sitting in a chair for HOURS. When you first sit down, the effects of prolonged sitting are imperceptible. At the outset, it feels comfortable and restful, offering a welcome break from standing or physical activity. Your muscles relax, and the immediate sense of relief can make sitting seem benign, even beneficial.

However, the insidious nature of sitting becomes apparent only over time. Initially, you might not notice the subtle ways your body starts to adapt to this sedentary posture. Your hip flexors tighten, your gluteal muscles become less active, and your back begins to hunch slightly. These changes occur gradually, often without any immediate discomfort or obvious signals that something is amiss.

The real impact of extended sitting is cumulative. Hours spent seated lead to:

• Reduced circulation

• Slower metabolism

• Decreased energy expenditure

Your body becomes accustomed to this inactive state, which can lead to a host of health issues such as

• Lower back pain

• Weight gain

• Increased risk of chronic diseases like cardiovascular disease and diabetes.

It's only after prolonged periods that the negative effects of sitting start to make themselves known. You might experience stiffness when you finally stand up, a reminder that your joints and muscles have been in a static position for too long. Over months and years, the once harmless-seeming act of sitting can contribute to more significant health problems, highlighting the importance of regular movement and mindful posture adjustments throughout the day.

My tips: actions to overcome the negative effects of sitting

• Go for a quick 15-minute walk first thing in the morning

  • Strengthens hip flexors

  • Helps prevent poor posture

• Move your body every ~1-2 hours at work

  • Take quick stretches

  • Move around the office

  • Increases blood flow to your lower extremities

• We all hate this one….but take the stairs.

  • Enhances cardio-metabolic health

  • Maintains healthy blood pressure, cholesterol levels, and insulin sensitivity.

• Take a walk during lunch

• Try suggesting a walking meeting with your coworkers.

• Work out the second you get off work.

  • Alleviates work stiffness

  • Reduces stress

  • Promotes relaxation for the evening

• If ^ is not possible, do a quick ~15-minute stretch when you get home.

• Try nerve-gliding techniques

  • Enhances nerve mobility

  • Reduces nerve-related pain or discomfort

• Be active as much as possible with your time off from work.

What I’ve been trying this week:

• Ran up a bridge (crazy bridge out here, with safe sidewalks, of course, had the urge to run up and down it one evening after work)

• Sunset yoga went with a few friends, a great way to connect and move.