A 54% reduction in back pain, fixing sore hips, the power of standing

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Good morning, 66.1ers.

Overview

• Profound insights from a study on standing desks

• One of my favorite exercises for hip mobility

• Add your wisdom in the comments below today’s post

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Food for thought:

The Take-a-Stand Project (2011) was an initiative to get office workers standing for longer periods every day. Rather than working at a sitting desk, the Project introduced standing workstations in the workplace for 4 weeks.

A few interesting findings from the Project (that I hope you consider applying in your own life!):

• Sitting time was reduced by 224% (66 minutes per day)—a big deal because sedentary lifestyle is strongly correlated with negative health outcomes

• Upper back and neck pain was reduced by 54%

• Mood improved among workers who used the standing workstation

• Removing the standing workstation negated all noticeable improvements within 2 weeks of removal

Here’s a look at the workstations used:

You probably don’t need me to spell out the actionable information here, but just in case…

You need to stand! 

Especially if you’re a computer user and work a desk job. You’ll feel better, physically and emotionally. You’ll protect your health for the long haul.

The evolutionary perspective is a helpful one here: you’re not wired to be seated all day. That’s how your ancestors got killed by saber-toothed tigers and rival tribes. Sounds dramatic, but it’s true.

Your brain and body are hard-wired to change positions and scenery throughout the day. Start with a standing desk.

If you’re interested in building your own standing desk setup (and a video explanation from me), check out yesterday’s Q&A issue.

A question for you:

What’s your favorite way to break up the time you spend seated every day? Drop it below for 66.1ers to learn from each other!

Workout of the week:

Hip mobilizers (I still don’t have a good name for this one—suggestions welcome!)

Start in a seated position on the floor, knees bent at a 90 degree angle and arms wrapped around them.

Keeping both hands off the ground, tuck your left foot in to your right side glute.

Now (still no hands on the floor!), lean forward and lunge out over your right leg.

You’ll feel this in your hips and low back.

Hold it there for 3-5 seconds.

Repeat for 5 reps per side, for a 3 rounds.

Try it and let us know how it goes in a reply here or (if you use the Substack app) a comment below this post.

Here’s a video to help:

That’s all for this Wednesday.See you on Saturday.Have fun out there.Marcus