Earlier in this year a scientific study or two were released dealing with sitting and the health problems it can cause. Some points were interesting and one or two were outright controversial. However, one thing that these reports highlighted once again is that too much sitting is not good for you.

Doctors even have a name for the health problems caused by too much sitting. They call it sitting disease. As if there are not already enough diseases in the world.

As a result of these studies I decided it is time for a post on the matter.

Health problems associated with too much sitting

They include but are not limited to the following:

1. Weight gain and the associated health risks
2. Poor blood circulation
3. Varicose veins
4. Stiff shortened muscles
5. Cardiovascular disorders
6. Diabetes

Let’s look at the more common problems in more details.

Sitting and Weight gain.

Our bodies contain hormones that burn fat. Exercise triggers these fat burning hormones. Let’s see movement and activity (read exercise) as slave drivers that ensure the fat burning hormones do their job. Once you take the slave drivers away these hormones get lazy. Initially they will still do a bit of work but the longer the slave drivers are away the lazier these buggers get. The longer you sit the lazier these hormones get and the bigger your chances to get fat.

But that is not all.

When we are inactive our bodies use less energy and need less food. Yet, while we sit in front of the T.V. we are bombarded with ads showing us the one succulent meal after the other. So although we need less energy we often snack while we sit in front of the TV, causing weight gain.

Sittings and Cardiovascular disorders

A study by researchers from the University of South Carolina’s Arnold School of Public Health indicate that men who sit too much have a much higher risk to die from cardiovascular disease even when they exercise regularly. Those who sat the most had a 64% higher chance to die from cardiovascular disease than those who sat half as much.
I wonder whether it is really the sitting or rather the inactivity. It would have been interesting to see the results if they replaced the sitting by say lying down.

Sitting, Diabetes and Fatty Acids in the bloodstream

In studies done on rats and mice unhealthy cellular changes of the muscles quickly occurred when the rats were not allowed to run around freely in their cages. There were more fatty acids in their blood and they showed signs of insulin resistance. So what does this have to do with sitting? The scientists believe this is caused by a lack of isometric muscle contraction. And the more you sit the less isometric muscle contraction occurs.

Elin Ekblom-Bak of the Swedish School of Sport and Health Sciences puts the above as follows: “after four hours of sitting the body starts to send harmful signals,” and “genes regulating the amount of glucose and fat in the body start to shut down.”

Sitting and stiff shortened muscles.

When you sit for long periods of time some muscles, most notably your hip flexors and hamstrings get very tight. This tightness can cause severe discomfort and pain, including back pain. If you take into account that your hip flexors, runs from your upper leg to your hip and deep into your lower back, it makes perfect sense that it can be a cause of back pain.

Sitting and Varicose veins.

It is believed that damage to the valves inside our veins is one of the major causes of varicose veins. The job of these valves is to let blood flow in one direction only. So how does sitting contribute to varicose veins?

Movement of the legs helps to transport deoxygenated blood back from the lower parts of our body to the heart. When you sit there is very little movement of the legs so transporting of the deoxygenated blood becomes harder. This can cause blood to pool in the legs, increasing pressure on the valves inside the veins, eventually weakening and damaging them.

A lot of people with varicose veins report that lifting their legs provides big relief, so a foot rest may be the answer if you suffer from varicose veins.

Depressing? Yes it is, but don’t despair. In the next post we will look at things you can do to make your amount of sitting less detrimental to your health.

Today I want to talk about the place where you find the chair – the good old office. But is it so good. Taking the amount of time we spend in the office what have you done to make that part of your life as enjoyable as possible? Here are some ways that may help. There are of course many better ways, but I think all of these points will not decrease your productivity so they pass in my book.

1. Get a proper chair. There is enough information on this site to guide you, but for a start read this post about choosing a good ergonomic chair.
2. Give your office a facelift. A good paintjob can give your office a totally different look and feel. Lighter colors will make your office appear bigger, but if you are the arty type a bit of orange or green may just do the trick. Whatever color you choose make sure it is a one that you enjoy. A portrait against the wall can bring life to an otherwise dull office. So can a plant or two.
3. Get organized. You don’t have to become a neat freak, but you should be able to find whatever you are looking for in a very short period of time. Few things are as frustrating as looking for something when you have to get a job done fast.
4. Make sure the setup of your office is correct. In short your chair, table and the position of you documents should be setup in a position that allows you reach documents that you frequently use without having to leave your chair every time. You want to limit the amount of times you turn your neck and the office lighting should be right.
5. If you are short of cash or your boss doesn’t like spending money (few do) get yourself a back support cushion.  Some come with a built in massage to stimulate tired and aching muscles.
6. Don’t become a prisoner in your own office. Remember a prisoner doesn’t have the freedom to leave his jail cell whenever he wants. You do have freedom, so use it. A break after thirty minutes or so will rejuvenate your body and mind and I am sure you will find that your productivity increases dramatically when you return from your break. Frequently getting out of your chair is also one of the best things you can do when you sit the whole day.
7. Ensure your office gets sufficient fresh air, that the temperature is just right and that no direct light shines in your eyes.

Feel free to add your own thoughts in the comments section.

Johnnie, The Yuppie

Since Johnnie’s birth it was his father’s biggest wish that he would become a lawyer, but he refused. Johnnie considered it way too much work and likes to follow his own head anyway. Then one day something happened that changed Johnnie’s mind. His girlfriend left him for the rich kid with the Rolex watch who could afford to spoil her with expensive gifts and exotic chocolates. Since that day, Johnnie has an unparralled desire to succeed in life and will do whatever it takes to reach the top.

The primary reason why Johnnie’s bought himself an Embody ® chair is to boost his ego and to impress his friends. Health benefits and comfort counts for nothing. In fact, Johnnie likes to take photos and videos of his Embody ® chair and frequently email it to his friends. If you look long and hard enough on Youtube you may even find a video of Johnnie sitting on his Embody ® chair.

Cathy, the Back Pain Sufferer

Cathy suffers from back pain every single day of her life and it is having a drastic impact on her well being and mental state. Cathy did not always suffer from back pain. It only started after her motor vehicle accident. To make her life more bearable her doctor advised her to replace her normal office chair with an ergonomic one. Is Cathy ever glad she did! The back pain is not totally gone, but work is one place where Cathy frequently forgets she suffers from back pain. Cathy sits a lot as she is a data capturer and her boss was kind enough to buy her a Steelcase Think™ Chair.

Steve The Boss

Steve got himself a Steelcase Leap ® chair because he is a man of good taste and appreciates the finer things in life. He doesn’t really sit that much, but likes to sit in style when he does. And he deserves to. If it was not for his persistence and hard work when 99 % of others would have quit, his company would not be in existence today. His stingy accountant tried very hard to convince him to buy a cheaper chair, but Steve knows when to follow his own head. Steve even promised to buy his accountant and ergonomic chair in the new year.

Want to damage your chair quickly, Amigo?

Easy. Just give it to a professional wrestler in a no rules match or… allow dirt to accumulate without regular cleaning.

But don’t worry. It is just as easy to keep your chair in tip top condition. And you don’t have to brake your back doing it either. All that is needed is a few minutes here and there.

Here are five dead simple (but necessary) procedures you can do.

Vacuuming of textiles

Yes, your chair will accumulate dust quickly. If you don’t believe me slap the chair a few times on the back and notice the cloud of dust surrounding your chair. The dust that accumulates causes friction between your body and the textiles of the chair. It is this friction that causes damage to the chair.   A quick vacuum once a week or so will do in most cases, unless you are staying in a very dusty or dry area. Don’t forget to attach the upholstery attachment to the vacuum cleaner.

Just remember – vacuum cleaners like dust, chairs don’t.

Washing of the Base, Frame and Arm Pads

Warm water and a mild detergent will do the job in most cases. Use a soft cloth, soak the cloth in warm water and gently clean the chair. Then wipe the area you just cleaned with a dry cloth.
Just one word of warning.  Stay away for harsh detergents and solvents.

Prevention is better than cure

1. Be careful not to bump your chair’s arms against your table when sit very close to your desk. First price is to remove the arms before moving closer to the desk. If that is not possible or too much effort, at least lower the arms to a level that you are sure will clear the desk.
2. Ensure there is enough space behind the chair for you to recline or to push the chair back when you get up otherwise the backrest may hit the wall causing damage.
3. Be on the lookout for items in the vicinity of the chair’s base that can scratch it.

Cleaning of spills, spots and stains on fabric

This is in all likelihood the hardest of all cleaning jobs you will encounter. Like I said prevention is always better than cure, but accidents do happen every now and again. Many times it is not your own doing either. (Thanks Rover, but just to let you know this is my chair. No amount of marking will make it your chair.)

Anyway. I will sort out Rover later. Let’s continue.

If you spill something on the textiles of the chair, soak up the majority of the spill with a cloth, but do not dry it completely otherwise the spot may set.  The quicker you soak up the spill after the accident the easier it will be to clean. Next you want to use a cleaning agent to clean the remainder of the spill or stain. The type of agent will depend on the nature of the spill. You also want to choose the correct temperature water.

Here are some general rules.

1. If the stain is water based you want to use a water based cleaning agent. Warm soapy water will do in most cases.  However if the stain is tannin based, don’t use soap. See below.
2. If the stain is oil based you want to use a cleaning agent specifically for oil based stains.
3. Avoid soap when cleaning tannin based stains as it will be harder to remove.  Half a teaspoon of liquid detergent in a liter of water will do the job. Examples of the more frequent tannins you may encounter include coffee, tea soft drinks and jam.
4. Only use cold water when cleaning protein based stains. Hot water will set the stain permanently. Examples of protein based stains are milk, egg, urine and blood.

Once you have selected the correct cleaning agent, test a small portion on the fabric first to ensure no damage occurs. If that is the case, use a soft cloth and lightly apply the cleaning agent to the fabric.  Rather give the area a few light applications than one heavy one. Soak up any excess cleaning agent with a clean cloth and allow the area to dry. Once dry, give it a thorough vacuum.

Follow the manufacturer’s instructions

Very few people know more about your chair than the manufacturer. Read the chair’s manual and do what they say. If you don’t have the manual handy, you can download a copy from most good manufacturer’s websites.

In some cases a footrest is absolutely essential. In other cases it is more for the individual who likes the finer (and more) comfortable things in life.

But let’s first look at who will benefit most from a footrest.

The answer is short people.

Most chairs are designed to fit 95% of the population. If you fall outside the 95% range you have the option to buy a chair for tiny people, but you can make other plans, like buying a footrest to make your sitting experience more comfortable.

Shorter people’s feet do not always touch the floor when they sit and as a result they tend to sit forward in the chair. The back is away from the backrest and the person does not get proper back support as intended by the manufacturer. By lifting the feet, the shorter person’s back can get in touch with the backrest and the lumbar support can do its job.

Another reason why a shorter person may want to consider a footrest is that pressure builds up at the bottom of the thighs when the feet do not touch the floor. By using a footrest the thighs carry less weight as the feet will carry some of the weight.

It is also not easy to set up your office ergonomically correct if you are on the short side. You may get your eye height right in relation to your computer screen, but your legs may then hang in the air and vice versa. A footrest will help a lot in such a case.

But we are not all short. What will the rest of us get out of it? Great question. Thanks for asking.

Let’s start with massage footrests. Now that is an idea I can get use to. While you work your feet receive a massage. This leads to increase blood circulation, which in turn can help to prevent blood clots and similar problems like varicose veins.

Rocking footrests also fall in the comfort category (in my humble opinion). While you sit your feet rock backwards and forwards as in a rocking chair. This increases blood circulation and give you leg muscles a little bit of exercise. Not a lot, just enough to get the blood flowing.

When you buy a footrest look for the following:

• Your feet should rest on a flat surface, no hard edges.

• Ability to adjust the angle of the footrest

• Ability to adjust the height of the footrest

• Stability. The footrest must not move all over the place.

Hopefully you have a good chair that keep your …hmm… buttocks happy. Perhaps your feet need a bit of a break as well.

How The Best Ergonomic Chair can Turn into the Worst One Overnight

It sometimes amazes me when I read some reviews. I have to ask myself whether the chair the person describes is the same chair I sat in a few weeks ago. How is it possible that another person can describe their experience as horrible, when I know for a fact that the chair felt extremely comfortable to me?  And to the vast majority of other users.

Here are possible reasons.

Expectations are too high. I think it is fair to say that most ergonomic chairs come with a pretty hefty price tag. Couple that with the fact that the person may have read some raving reviews and it is understandable if expectations are too high.

When this person sits down and the experience doesn’t exactly match the picture he or she painted in their head, dissatisfaction follows quickly. They then go out and write a review and give the chair 1 or 2 stars, although it may be much more comfortable than their “5 star” chair that exceeded their lower expectations.

The person bought the wrong chair. If you are on the tall or short side you must ensure that you buy the correct chair, as a chair that may feel like the best chair in the world to 95% of users may feel uncomfortable to you. Take the Aeron as an example. It comes in three sizes A,B and C. If you choose a C when you body is better fitted to an A, the chair may not feel as comfortable as you expected. Problems like pressure at the bottom of your thighs may occur – a problem that would not have occurred if you bought the right size chair.

The user expects the chair to be a miracle worker. Take the example of a person who has been in a motor car accident and hurt their back. If there is underlying problem the best chair in the world may not work for them. Don’t get me wrong. A good chair can (and in many cases) does make a big difference, but there is only so much a chair can do. If you have tried a few good quality ergonomic chairs and never found one that sorts out you problems, you may want to read my post about you ergonomic chair not solving your back pain.

They simply bought a bad apple. Yes, it is possible that a bad apple can get through the cracks every now and again, even in these days where outstanding quality control is the norm rather than the exception. Take the example of the backrest breaking (not impossible, I have read such reviews) the first time the user leans back in the chair. It will be very hard to convince the person who bought such a  chair that the make and model is very good -  even if they receive a new chair and use it for a few years after that without any problems. First impressions last.

And lastly. The user does not read the chair’s setup instructions properly. I have to admit that I am as guilty as most when it comes to buying new products without reading the instructions properly. The result is that you do not setup the chair properly, do not even know what functions the chair have and do not get all the benefits. Enough said!

I recently received an e-mail that immediately caught my attention. Why? Because the author claims they have found the best chair for bad backs. That is quite a bold statement to make considering the amount of top-quality chairs on the market, so I thought I would investigate further to see how they came to that conclusion.

First thing to notice is that they sell the chair so you have to ask yourself whether you can believe everything they say.

Anyway, here is my impression.

The chair contains all the features you would expect in an ergonomic chair. The depth of the seat rest is adjustable, the resistance of the backrest is fully adjustable, you can adjust the seat height, adjustable arms, lumbar support blah- blah- blah, but one feature I would like to highlight is the ability of the backrest to recline without it affecting the seat. What normally happens in a lot of chairs when you recline is the front part of the seat moves upwards lifting your feet from the floor.  It is because the backrest and seat are connected. This in turn causes pressure on the bottom of your thighs that will eventually lead to discomfort. It is not the case with this chair (but then again it is also not the case with many other top quality ergonomic chairs).

I also like the range of movement the swing seat offers. The chair moves with your body as you move. Health experts will tell you that it is not good to sit in one position all the time. You should take breaks every few minutes, and even move around while you sit. It helps with blood circulation and prevents muscle stiffness.

I have not personally tested this chair, but if you are in the market for a new chair you should really consider it.

Here is why.

• The chair contains features that I know through personal experience are important. Even some top brand names do not have some of these features. One such feature is the swing seat.
• The Healthy Back Institute is a respected institution run by people researching the causes and possible solutions for bad backs and back pain.
• They have tested a lot of chairs ranging in price from $60-$3000 and chose to promote this chair.
• The chair is reasonably priced at $599. A lot of ergonomic chairs, with fewer features, will cost you double that amount.
• You have a full 30 days to test drive the chair and will receive a full refund of the purchase price if you are not entirely satisfied. You may have to pay for some shipping fees though.

Unfortunately, the chair is only available online and there is no showroom where you can view or test the chair. Although I like to sit in a chair before I buy, I have found that you cannot really come to an informed conclusion unless you have spent at least two weeks in a chair. Most people walk into a shop, sit for 15 minutes and then buy the one that feels most comfortable. They are not much better off than somebody who didn’t test the chair at all. You want more time to test the chair and that is why a no questions asked, no nonsense refund policy is so crucial when you buy a chair.
If you would like to see the chair in action you can view a six and a half minute video by clicking the link below.

Let me see the chair in action.