If you work a desk job, which requires long days of sitting, researchers have some advice for you – start moving! A new study released in the American Journal of Epidemiology has shown that replacing sedentary behavior with sitting may drastically reduce your risks of an early death.
The study followed 8,000 adults aged 45 and older. The participants wore activity monitors for at least four days between 2009 and 2013. Researchers then tracked participant death rates. The results showed that physical activity in place of sitting can have a marked affect on lifespan.
Specifically, the study showed that replacing sitting with just 30 minutes of low-intensity physical activity, like walking or stretching, lowered their risk of an early death by 17 percent. Those who swapping a half-hour per day of sitting for moderate-to-vigorous exercise cut the risk of early death by even more at 35 percent.
Researchers say any amount of movement in place of sitting, even just a few minutes, can have a positive impact on your lifespan.
“If you have a job or lifestyle that involves a lot of sitting, you can lower your risk of early death by moving more often, for as long as you want and as your ability allows — whether that means taking an hour-long high-intensity spin class or choosing lower-intensity activities, like walking,” said study lead author Keith Diaz.
With one in every four U.S. adults sitting for eight-plus hours per day, the need to increase movement has never been more important. A sedentary lifestyle has been shown to cause an increase risk in diabetes, obesity, heart disease, certain cancers and overall premature death.
A great way to reduce your risk of early death and other serious diseases is to incorporate movement into your entire day. This is possible when you work a desk job by just changing the way you work. Using a motion office chair, like swopper, means your body is constantly in motion, which effectively eliminates the risks that come with sitting all day.
Another option is to invest in a height adjustable desk and chair, like Muvman. When you are able to move seamlessly between sitting, standing and perching, your body is able to move as it was meant to without being locking into one position too long.
Whether you invest in ergonomic motion furniture, or commit to taking more walking breaks, the need to move throughout your day is important. Your back, body and longevity will thank you for making this small change.
January is here and so is a new year. You’ve probably already seen the news stories about the dangers of leading a sedentary lifestyle. And you’ve likely made at least one resolution for 2019 that involves caring for your body and physical wellbeing. It’s clear that in 2019 there’s a trend toward movement and away from a sedentary lifestyle.
Unfortunately the workplace is still slow to adopt the many benefits of moving throughout the day. Most of us are still stuck sitting in a chair from 9-5 or even longer day in and day out.
All this sitting is not only reversing the gains we make in the gym or with our nutrition, but it’s also opening us up to a whole host of additional problems. Studies have shown that prolonged sitting can lead to obesity, diabetes, heart disease, certain cancers and even a premature death.
So how do we combine our desire for wellbeing with our office jobs? The key lies in incorporating movement into our daily work routines. This includes taking walking breaks, opting for a standing desk and choosing ergonomic office furniture that allows your body to move freely.
Motion chairs are a great way to reap the benefits of near-constant motion without any disruption to your work flow. The swopper chair, for example, lets you bounce, tilt and sway gently while you work. Your body is constantly moving, so you naturally avoid stiff muscles, a sore back and all the other health risks that come with sitting.
If you like being able to sit OR stand while working, the Muvman height adjustable stool is the ideal chair.
It lets you easily move between sitting, standing or perching while also incorporating movement while you sit. Studies show the healthiest way to work is to move fluidly between sitting and standing positions throughout the day.
Don’t let your office job derail your 2019 healthy resolutions. When you prioritize moving your body and cutting down on sedentary time, you’ll boost your progress towards optimal health.
From the time you were little, it’s likely you heard the phrase “sit up straight!” We all know that slouching is not good for our backs. When we sit all day at work remembering not to slouch becomes even more important.
Studies show that slouched posture is associated with weakness, poor physical conditions, decreased confidence, and deficits of neurologic function. But what exactly is the right posture to adopt while sitting? The answer is not as straightforward as you may think.
The majority of people assume good posture involved having your chest out and your upper back straight. Posture expert Jenn Sherer told NPR that in fact the best way to ensure you have proper posture is to focus on your lower back.
Sherer suggests that people pretend they have a tail, and to sit as if they could wag that tail vs having it tucked underneath.”The most important thing to change to reduce back pain is your pelvis position,” she says. “It’s like a stack of toy blocks. If the blocks at the bottom aren’t sturdy, then the top has no chance.”
Any time you find your sitting posture resembling a “C” shape – pelvis tucked, back rounded and shoulders rolled forward – it’s your cue to think about your lower back. This C position can damage the little shock absorbers in the spine, called the intervertebral disks, which over time can cause degeneration.
A great way to train your body to sit in this optimal position is to use a chair without a backrest. When you lean against a backrest, you automatically adopt the “C” position. Sitting on a backless chair forces you to build up the muscle strength to support proper posture all day.
Staying in motion while you sit, like on a swopper chair, is also a good way to keep your muscles loose, your intervertebral disks lubricated and your posture optimized. By combining proper sitting posture with the bounce, tilt & sway motion of a swopper, you are effectively avoiding the major triggers of back pain from sitting.
The average American is sitting too much and not exercising enough, says a new study from the US Centers for Disease Control and Prevention. This sedentary behavior has been shown to have a potentially devastating effect on health and longevity.
The study used data from the most recent 2015-16 National Health and Nutrition Examination Survey of about 5,900 adults, which include both interviews and physical examinations. The results showed that nearly 25% of adults reported sitting for six to eight hours or more each day and not getting enough exercise.
In contrast, the healthiest group represents the smallest – just under 3% of the adults said they sit for less than four hours per day and are sufficiently active. Overall, these patterns were consistent between men and women, but extended sitting combined with too little activity increased with age.
“Both high sedentary behavior and physical inactivity have negative health effects,” the authors of the study said. “And evidence suggests that the risk of premature mortality is particularly elevated when they occur together.”
The study shows American’s need help moving more throughout their day. Right now, the CDC’s exercise guidelines recommend that adults do moderate-intensity aerobic exercise for two hours and 30 minutes every week, plus muscle strengthening activities on two or more days a week. Experts also recommend taking a brisk walk every 30 minutes of sitting.
It’s not always easy to take breaks every thirty minutes during your work day and keeping up with a regular exercise schedule can also be tough. One easy way to counteract the negative affects from sitting too much is to switch to a motion office chair, like swopper.
When you sit on a swopper you bounce, tilt and sway so your body is constantly in motion. This keeps your muscles engaged, your circulation flowing and your posture correct. This subtle, unconscious movement helps protect us from the health risks that come with an office job.
Whether you commit to breaks every thirty minutes or switch to sitting on a motion chair, this study shows it is imperative to prioritize movement throughout your day.
Look around your home or your office. How many chairs do you see? There was a time when sitting was a pretty rare occurrence. We spent much of our day moving – hunting, farming, walking to town etc. Now the average American sits 10+ hours per day.
It may seem alarmist to think that something as innocuous as sitting could harm our health, but more and more research is showing just how risky our sedentary lifestyles can be. The fact of the matter is our bodies are not meant to stay stationary all day. We are meant to move!
While it’s not always possible to create a lifestyle that supports movement, you can give your health the benefit of movement by choosing the right chair. When you ditch the standard stationary office chair for an ergonomic motion chair, like swopper, you unlock a plethora of health benefits including the below.
- Better posture and a stronger back
When you sit on a swopper, you are naturally encouraged to have perfect posture. Swopper keeps you moving in three dimensions. This frequent change of movement causes you to adopt new posture and sit up straight more often. The movement also has the effect of strengthening your back muscles.
- Increased circulation
Sitting a swopper causes you to sit up straighter, which frees your diaphram and makes you breathe more deeply. This results in a boost to circulation. The swopper chair is ideal for anyone who suffers from vein issues.
- More focus and performance
When circulation is increased, so is our blood flow to the brain. This helps us stay alert, focused and have the ability to concentrate longer.
- Lower risk of heart disease, cancer and premature death
Research has showed that sitting for too long causes increased risk of heart disease, certain types of cancer and can even lead to early death. When you sit on a motion office chair, you reduce your risk by incorporating movement into your day.
- Improved joint health and reduced risk of arthritis
Moving your joints stimulates the formation of synovia (joint fluid). This helps to lubricate the joints. Nature has built our body to use our joints slightly all the time. This tightens the ligaments and tendons, which helps us avoid joint diseases like arthritis.
These are just some of the ways sitting on the right office chair can improve your overall health. When you take the leap into sitting in motion, you are choosing to prioritize your health in all facets of your life. Swopper is the perfect chair to get your body moving and feeling great while you work.
A new study out of Cleveland Clinic in the journal JAMA Network Open has some shocking results. The study, which looked at treadmill stress tests on more than 122,000 patients showed that being sedentary led to a higher mortality rate than having diabetes, smoking or heart disease.
The study looked at treadmill stress tests among people who ranged from being sedentary and unfit, to extremely fit. They found that sedentary participants had a 390% higher risk of death when compared to those who exercised regularly. When compared to those in the “extremely fit” category, the risk jumped to 500%.
Dr. Wael Jaber, a cardiologist at the Cleveland Clinic and senior author of the study told CNN, “We all know that a sedentary lifestyle or being unfit has some risk. But I’m surprised they overwhelm even the risk factors as strong as smoking, diabetes or even end-stage disease. People who do not perform very well on a treadmill test,” Jaber said, “have almost double the risk of people with kidney failure on dialysis.”
If you live a lifestyle that is sedentary, meaning you spend much of your time sitting, then this study should be a major wake up call to get moving. One of the hardest places to implement movement into your lifestyle is at the workplace.
When your job requires you to be at a desk in front of a computer for at least eight hours a day, it can feel like you are chained to the very sedentary lifestyle you are trying to avoid. The good news is there are ways to combat the “sitting disease” without changing your job.
Utilizing a motion office chair, like a swopper or 3Dee, allows you to move in three dimensions while you work. When you bounce, tilt and sway while you work, your body is never in a sedentary position. Your risk from sedentary behaviors drops dramatically.
Researchers agree that incorporating movement into your lifestyle is the best way to stave off health issues. When you combine sitting in motion at work with a regular fitness plan, you are ensuring that you are doing your part to keep optimal health.
For many of us, we have a hit or miss relationship with exercise. We know it’s good for our bodies to be physically active, but actually motivating ourselves on a regular basis to hit the gym is another story.
We may have the best intentions to be physically active, develop a plan to workout and then struggle to get motivated to actually complete the workout. Most blame a lack of time, facilities to workout at or having the energy, but a new study has shown that it may actually be how our brains are wired that is holding us back.
A revolutionary study out of the Journal of Neuropsychologia, has shown that we may be wired to prefer inactivity over exercise. Researchers claim this shows that even when people know that exercise is good for them and plan to work out, electrical signals within their brains may be nudging them toward being sedentary.
The study involved 29 young and healthy men and women who claimed to want to exercise, but didn’t often. After fitting the volunteers with a special cap that monitored their brain activity, they walked them through an elaborate computer test designed to probe how they felt about exercise.
They were shown images of stick figure engaging in either active activities like hiking or running, or passive activities like laying in a hammock. The volunteers all consciously were drawn to the active stick figures over the passive ones, but what happened in their brains subconsciously told a different story.
According to the results of the electrical brain activity, the volunteer’s brains were more easily drawn to the sedentary images, especially in parts of the brain related to preventing actions. The effort it took our brains to move towards the images of hammocks or couches was much slighter than the active images, showing that those images resonated more easily with our brains.
“To me, these findings would seem to indicate that our brains are innately attracted to being sedentary,” says Matthieu Boisgontier, a postdoctoral researcher at the University of British Columbia in Vancouver, Canada told the New York Times.
But we also can consciously choose to move, he says, despite what our brains may think.
An easy way to overcome your brain’s bias toward being sedentary is to condition it to experience movement naturally all day long. When you sit on a motion office chair, like swopper or 3dee, you are constantly moving in all three dimensions – up and down, back and forth and side to side. At first the movement may feel jarring to the brain, but quite quickly it becomes subconscious and second nature.
Also when you are moving all throughout your day, you ease some of the pressure to make up for a sedentary lifestyle by spending hours at the gym. All of the health issue associated with being sedentary are drastically reduced when you’re sitting in motion all throughout the day.
If you’re one of those people who has the best intentions, but struggles to actually get to the gym regularly, changing out your static office chair with a swopper may help you incorporate movement into your life without having to fight with how your brain is wired.
Our modern world comes with many benefits. We no longer have to search and hunt for our food, many of us are able to make an income using our minds vs our bodies, and traveling long distances on foot to communicate with others is now down with the press of a button. All our technological advances have helped us live with more ease, but have not necessarily helped our overall health.
In fact, the ease we experience in our modern lifestyle has led us to spend much of our time sitting or laying still. Gone are the days where we moved and worked our bodies all day in order to survive. So what’s so wrong with sitting, you might wonder?
Well studies have shown that sitting more than half the day, regardless of how much exercise people got otherwise, was associated with increased risk of all-cause mortality. Those spending more than 12.5 hours of sedentary time per day with bout duration of more than 10 minutes had the highest risk for all-cause mortality.
The average American works 10 hours a day. Factor in time spent sitting while you eat, watching tv, reading or other leisure activities, and you can easily see how someone could sit 12+ hours per day.
Here are five ways sitting too long can destroy your health:
1. It increases your risk of heart disease. Researchers compared the incident of heart disease among workers who mostly sit and those who are more active. They found that those that sat were about twice as likely to get heart disease as those that moved.
2. You are more likely to get diabetes. Prolonged sitting has been shown to change the way your body reacts to insulin, the hormone that helps it burn sugar and carbs for energy. This results in an increase in diabetes and metabolic disorder.
3. Your more likely to become obese. If you spend a lot of time sitting, digestion is not as efficient, so you retain those fats and sugars as fat in your body. Leading a sedentary lifestyle has a direct correlation with an increase in your waistline.
4. It may cause cancer. Studies have shown that people who spend more hours of the day sitting have up to a 66% higher risk of developing certain types of cancer than those who aren’t as sedentary.
5. You’re more likely to die early. A recent study has shown that people who say for long periods of time with a higher risk of death from all causes, including cancer, coronary heart disease, stroke, diabetes, kidney disease, suicide, lung disease, liver disease, peptic ulcer and other digestive disease, Parkinson’s disease, Alzheimer’s disease, nervous disorders, and musculoskeletal disorders.
So how does one keep up with our modern lifestyle while also preserving their health? The best way is to break up all that sitting with movement throughout the day. One small change, like switching your traditional office chair for a motion chair, can mean the difference between poor health and optimal health.
Swopper, 3Dee and Muvman are the perfect solution for anyone looking to sit in motion. The near-constant three dimensional movement means your body is always moving up, down, side to side and back and forth. This small, effortless movement virtually eliminates the risks associated with sitting.
We may not be able to change how much sitting our modern lifestyle requires, but we can adapt to this lifestyle and find new ways to support our bodies need for movement.
In nearly every article or study about the negative health effects of prolonged sitting, experts suggest taking a five minute walking break every 30 minutes of sitting. The thought is that frequent breaks disrupt the ill effects caused by sitting like poor circulation, diabetes, heart disease and more.
If the average American works 10 hours a day, that advice results in 17 five minute breaks per day for a total “break time” of 85 minutes. While disrupting sitting time with walking breaks may improve health outcomes, it can take it’s toll on productivity, which may cause us to actually have to work even more hours.
And if we’re being realistic, it’s unlikely most office workers are regimented about taking these breaks. When you’re in a meeting or in a flow state on a project, it’s easy to see how those breaks can be pushed to the wayside.
The good news is modern ergonomics and engineering making it possible for office workers to reap the benefits of moving their bodies without the forced “break schedule” to worry about.
When you use an ergonomic motion chair like swopper, your body stays slightly in motion all day. It is a subconscious movement that doesn’t disrupt your concentration or work flow. In fact, it helps improve concentration and performance by optimizing circulation, oxygen intake and muscular comfort.
Sitting in motion means effortlessly achieving all the health benefits of movement without the mental load of leaving your work to take regular walks. Your posture is naturally aligned, your muscles are loose and any previous back pain is diminished.
If you’re worried about what sitting all day is doing to your body, yet struggle with keeping a strict “break” schedule, using the right ergonomic office chair may be the missing link to achieving optimal health with excellent work performance.