Many of you may know that I worked at one of those big-box, just-sell-membership gyms for a few years when I first became a personal trainer. Like most new employees in any business, once hired I shadowed several "veteran" trainers to learn how they worked with their clients. Here's what I observed way too often: Warm up by riding the stationary bike for about 5 minutes. Then on to 2-3 sets of seated machine chest presses, seated back rows, seated leg extensions, seated leg presses, seated lat pull-downs, seated biceps curls and seated triceps extensions. And between those exercises it was 1-2 minutes on the bike to recover.
When I asked the most experienced trainer why he used machines so much, he replied that they're easier for his clients to understand (in other words they didn't have to think), and it was easier for him as the trainer. All he had to do was adjust the seat height and select the appropriate resistance by placing the pin in the weight stack. I remember thinking "Welcome to 1985". Problem was, it was 2008.
I almost immediately came to despise almost every exercise machine in the gym. On numerous occasions I was even chastised by the club manager for telling my clients that "machines suck and actually promote dysfunction in human movement". It made no sense to me then, and even less so now, to have a client who's been sitting at a desk or in a car for 10+ hours a day sit in a variety of machines and perform an "exercise" that doesn't even remotely resemble any movement we do in real life.
As Americans, we already sit far too long. Numerous studies have proven that people who watch TV and/or drive more than 23 hours a week (that's an average of only 3 hours and 20 minutes a day) are 64% more likely to die from heart disease than somebody who drives and watches television less than 11 hours a week. And for people over age 60, every hour of siting can inhibit your ability to perform everyday tasks by nearly 50%!
Other health hazards of chronic sitting include:
- High blood pressure and increased LDL (bad) cholesterol levels (after only 2 weeks of sitting 6 hours a day)
- A 30% increased risk of colon cancer and a 50% greater risk of lung cancer
- Increased risk of insulin resistance and Type 2 Diabetes
- Decreased core strength which can result in hyperlordosis (rounded back)
- Tight hip flexors and weak glutes (butt muscles) that multiply your chances of sustaining a debilitating fall
- Reduced blood circulation in the legs leading to varicose veins and blood clots
- Osteoporosis from decreased bone density (of up to 1% a year in women)
- A higher chance of lower thoracic and lumbar spine disc herniation
- Declining cognitive function from a lack of blood flow and oxygen to the brain
- A mortality rate similar to people who smoke
So what should you do to combat the negative effects of prolonged sitting? Most importantly--stand up! Simply standing for 10-15 minutes every hour activates your muscular and cellular systems that process blood sugars, triglycerides, and cholesterol which are mediated by insulin. Next, start walking more. While there is no scientific data to support the adage that we should walk at least 10,000 steps a day for improved fitness (it was a marketing concept developed by a pedometer manufacturer), walking is a good compliment to (not a replacement for) a regular exercise program. Companies such as FitBit and Jawbone, among dozens of others, sell fitness trackers that record numerous physical activities including the number of steps you walk daily. You can even join a community of "friends" on their websites and participate in weekly contests to see who tallies the most steps walked (but the first place finisher should not be rewarded with a DQ Blizzard).
Lastly, commit to and perform a regular strength training and cardio routine at least 3 times a week for 45-50 minutes a day. But do yourself a favor and stay off the machines. They suck!
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