How Much Exercise Today’s Youth Needs to ‘Offset’ a Day of Sitting

Think about it. In school you sit about six hours a day. And when you go home, go straight to the couch to watch TV, play video games, or use your phone/tablet. The problem isn’t sitting; Instead it sits too much.

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Who would have thought that sitting could be harmful? Today it is classified as a disorder. Your body was designed and made to move. Physical activity keeps the body lively and healthy. It promotes endurance and energy. On the contrary, inactivity does exactly the opposite. However, as technology advances such as video games and Netflix movies, modern life will not be compatible and will further hamper the intention to engage in physical activity.

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Unfortunately, sitting is far more common than it should be, regardless of age, occupation or lifestyle. Everyone needs to sit, but not everyone has a plan to counteract and mitigate the negative effects and effects of sitting. The good news, however, is that everything can be undone.

The Adverse Effects of Sitting

Research has linked many health and movement problems to prolonged sitting

Time. As a result, the respiratory, musculoskeletal, and nervous systems become deconditioned.

Decreases metabolism

Sitting too much slows your metabolism down to less than usual. And that works

the body’s ability to properly regulate internal functions, which means a slow metabolism cannot process energy fast enough.

Sitting puts your health at risk for:

  • obesity and excess body fat.
  • An increase in cholesterol, blood pressure and cardiovascular disease.
  • An increase in blood sugar, exposure to hyperglycemia and type 2 diabetes.

At least 20 minutes of exercise daily counteracts the negative consequences of excessive sitting. So if you do sports or leisure activities every day, there is no need to worry. And if not, you need to get up and move more often. For example, get up every 20-30 minutes and move for 5 minutes. Or try multiple times a day.

Like your computer, it shuts down when it goes to sleep due to inactivity. Simply moving the mouse activates the computer. And similarly, simply moving your body activates your metabolism to reverse the harmful process.

Disrupts your body alignment

The more important, more complex topic deals with alignment and posture. Only 10 seated

Minutes changes your posture and alignment for the worst. Have you ever sat for ten minutes and then moved your body back and forth? These are unconscious adjustments that take place in your body. But you don’t notice them until you feel tension or pain in a muscle. And at that point, the damage isn’t done, it’s just beginning.

It is important to address and understand this as these issues lead to musculoskeletal disorders, wear and tear and injury. The problem is when you move. Poor alignment cannot properly distribute forces.

main emphasis

Sitting weakens one of the most important muscles and areas of your body – the

buttocks and hips. The hips are the central point where alignment is created. When the glutes are weak, the hips change position. The change in position deviates from alignment, promoting imbalance and instability. Your body is intelligent. Other joints compensate based on one to reduce pressure and pain, which reduces range of motion and mobility.

For example, when the glutes are weak, the hips lean forward. When they tip forward, the lower back hyperextends. If your back is hyperextended, you won’t be able to lift your knees as high. It places excessive stress on the lower back, knees, and hamstrings, and affects the lower body more than the upper body.

As your hips tilt back, your spine rounds forward. And that will limit and limit your shoulder and neck mobility. So this position mainly affects the upper body.

Misalignment creates dysfunction

If your hips are misaligned, your movements will be compensated and

dysfunctional. This means that functionally you will not move well. It can be very easy to difficult.

For example, if you play basketball with a round spine, constantly raising your arms overhead will cause pain and injury to your shoulders. Or sprinting and running with a hyperextended lumbar spine creates a lot of tension in the lumbar spine and knees.

Remember to put a round pin in a square hole; You can try grinding it and pushing it in, but it won’t fit. Just like trying to raise your arms straight over your head with a rounded spine, raising them into a straightened position puts force on the joint.

This is important to understand as misalignment will cause malfunctions. And repetitive dysfunctional movements lead to musculoskeletal problems, pain, strain and injury.

Additionally, walking around with any of these musculoskeletal issues in training or on the pitch puts you at a higher risk of injury.

The repair

Not to complicate things, but physical activity does not fix posture or alignment

Expenditure. On the contrary, it makes them worse with age and more prone to injury, pain and musculoskeletal disorders.

The solution here is to restore functionality. There are numerous ways to fix functionality, but here’s a quick one. Squeeze your glutes and hold them for 15 seconds. Do this three times while standing. You can also do the same with lunges. In the lunge position, squeeze your glutes and hold them for 15 seconds. These two exercises can help reverse the course of dysfunction.

People often do back and spine strengthening exercises that don’t relieve their pain because the root cause is in the hips. When the glutes are strong, the hips move back into a stabilized, balanced, and well-aligned position. From there, the spine corrects its alignment on its own. When the glutes are strong, it naturally activates the abs and core through reciprocation.

The balance of the hips affects the position of the spine. In addition, the position of the spine affects the position and alignment of the shoulders and neck. Since the hips are most affected by sitting and affect spinal alignment, do glute-strengthening exercises first.

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Mindful repetition is the key to forming good or bad habits. So, to change habits, be careful to repeat yourself. So if you move into a bad position, you will know to sit up straight.

For more information on strength training, see the INSTANT STRENGTH book.

For more information on balance and alignment, see THE BALANCED BODY book.

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