The benefits of Active Sitting
THE BENEFITS OF ACTIVE SITTING & STANDING
SITTING SO MUCH SHOULD SCARE YOU
People all across the U.S. are sitting almost all day, living an excessively sedentary lifestyle. They don’t like it, they know it’s bad for them, but they are doing it anyway. Think about it: the typical American sleeps for an average of 8 hours a night, sits at work or school for about 7.5 hours a day, then comes home to relax by watching TV, sitting on the computer, or lounging for about 4.5 hours a day, and an hour throughout the day sitting down to eat. That only leaves us with 3 hours of the day that we are active and standing! It’s time to
A typical office chair only has a back to forth motion and can be thought of a rocking chair for the office. Note: Interestingly, the specific type of movement that this is called will vary based on where you are located in the world – in North America a popular way to refer to this movement is a ‘Synchro-Tilt’ feature. While this can be perfect for helping young children get to sleep (twin mom here, so I totally appreciate that…), it really doesn’t do it for optimizing health. When you think about it, there’s only one degree of motion that a ‘typical’ office chair offers, and that’s back and forth (just like a rocking chair). This merely changes the hip flexion angle and the orientation of the spine. Don’t get me wrong, this movement is better than nothing, but my question for this post is that can this be improved? In our modern time, most of us are still using, functionally, our grandmother’s office chair. It’s this relative comparison that best describes what ‘active’ sitting is.
Active sitting is kind of like sitting in a super-futuristic, multi-directional seat pan- rocking chair.
An ‘active sitting’ chair is about providing both a passive and active method to cycle out waste products from our intervertebral discs to ensure that we can optimize long-term back health. It’s an unstable sitting surface that can move in multiple directions because this has shown to be better for long-term lumbar (lower back) intervertebral disc health. That hopefully means less risk for back pain!
Let’s get into the biomechanics of sitting
To maintain an upright sitting posture, constant muscular effort is needed and it doesn’t take a lot of effort to lead to fatigue. Lower back pain is hypothesized to be prevalent among office workers due to monotonous low-level mechanical loads on the spine and other joint tissues while seating as well as the accumulation of metabolites in the intervertebral discs, accelerating disc degeneration and leading to disc herniation.
Let’s put a few things in perspective:
A chair will never replace full body movement. As research says there is a major benefit in limiting the amount of time that you sit still for in a day. This should always be kept in mind no matter what type of chair that is being used. Depending on the person, it’s recommended that they get up from sitting every 45 – 60 minutes.
This research that I’m going to share with you today is all about how to optimize the sitting experience. The thing that I really want to highlight about this research is that I’m not going to share details about subjective feelings; I’m going to talk about the cold, hard facts of active chairs (although comfort does play a role here too).
Backrest contact really is important
No matter what chair is being used, making firm (yet comfortable) contact with the chair’s backrest is key for long-term health. The backrest is so important to active chairs (or really any office chair for that matter). This is based off not only the ergonomic standards, my personal preference, and that the research is pointing out that office workers prefer them too. This research interestingly found that the missing upper body stability is hypothesized to be the reason why office workers do not use backless active chairs in an active manner during computer-based office work. Interesting, isn’t it?
There’s a fine line between just enough pelvic chair movement (aka instability in the seat pan) and allowing that person to have a stable upper body posture to use their backrest support. As this research says, in most cases people will prefer to use a chair with a backrest because they find it to be more comfortable. Additionally, there seems to be ‘just the right’ amount of movement for a chair: too much pelvic (or seat) motion chair can make it less likely for that person to use the backrest. On the other hand, a stable thorax (upper body) and head posture
Here’s what this research says works best with an active sitting chair: a robust potential seat range of motion (must be able to be controlled by the user) while having a stable upper body posture with a backrest.
Conventional office chairs don’t promote this.
Something to consider when looking at these types of chairs. This research says is that people preferred the active chair type that had the center of gravity below the motion axis. This allows the office worker to sit in a stable position while working and needs no muscular effort to keep the seat in the middle position. It’s almost that it creates a level of certainty that people really appreciate and encouraged them to use the chair more (especially when compared to other active sitting chairs).
Let’s talk about the big picture here. There are some really interesting points about active sitting. No matter how amazing these products are they will never replace activity and it’s my opinion that if you have the budget for these types of chairs they can be amazing. Everyone else must be incorporating less seated postures or sedentary activities in general. That means limiting sitting to between 45 and 60 minutes at one time. I realize that this is a behavior change and some may argue this, however, we cannot ‘engineer’ out risks to long-term back health – even with an active chair one must remember to use its ‘active function’.
One last thing that I need to share… the active sitting component of the chair should not compromise the ergonomics of the workstation. And in this case, we’re talking about the position of the user’s head. If there’s too much movement as a result of the movement at the pelvis (seat pan area of the chair) that person may be using static non-neutral neck positions to view the monitor. This, of course, is an ergonomics risk for neck discomfort. This study found that the neck remained within acceptable ergonomic guidelines even during lateral spine flection of more than 10 degrees active sitting chair – so that’s something to keep in mind when looking at active chair options.
EXPLORE ACTIVE SITTING PRODUCTS:
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Ergonomic back support and spinal alignment
Strengthens your core as you sit
With anti-burst, 52cm Balance Ball
Easy one-tool assembly
Stable, yet lightweight base is made from molded PVC
Designed for heights of 5’-5’11″ and weights up to 300 lbs.
Desktop workout guide provides an effective low-impact workout and stretching routine
Rolling, lockable caster wheels
Measurements: 22″W x 31″H x 22″D; 13 lbs.
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Micro-motion from instability strengthens core, posture
Stool adjusts from 23” to 31” high to fit most regular and standing desks
Stable, 360° base allows easy swiveling movement
Lightweight and compact with lockable, easy-glide caster wheels
Anti-burst, dome-shaped Balance Ball seat
Includes easy-inflation pump
Measurements: Adjustable height from 23″ to 31″, seat diameter of 45cm; 19.84lbs.
Weight Capacity: 300lbs.
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