advice · commute · covid19 · ergonomics · fitness · habits · planning · self care

Habits to Offset Being an End-of-Day Grump After Back-to-Work Commuting

Shortly after coming home from my work commute the other day, I found that my partner (and cat) could barely stand to be around me. I was being a total grump—tired and irritable. Why?

I had spent the last two days commuting by car (an hour each way, plus more travel between sites), then sitting for hours at desks that were not my own. Being vehicle- and desk-bound used to be my work-a-day norm. But, after only a few days back at work, and despite all the travel, I felt unusually sedentary and yuck.

A woman hunched over her laptop while seated at a desk
A woman hunched over her laptop at a desk. Posture posture posture!

I have worked from home during most of the COVID-19 pandemic. This means I’ve had the luxury of walking or exercising before or after work (most days!), and taking short stretch breaks anytime I’ve needed to in a private and comfortable space of my own. More control over how, where, and how much I sit.

You may be thinking—with all this privilege, 5 hours in the car over 2 days is not, relatively speaking, a big deal. Boo hoo, Elan. (At first I thought that too.)

Yet, because I am trying to be mindful and notice things more, I realized maybe I hadn’t prepared myself sufficiently for what back to work would feel like for my body.

Reminders are for people who need reminding. Here is a brief list of reminders for how I might show up more prepared for my return-to-work days a (and be less of a grump around those I love afterwards).

  • Leave 15 minutes earlier than I need to and park at the far end of the parking lot to have time to walk and stretch before sitting in the office.
  • Bring more water and veggie snacks than I think I will need in order to stay hydrated (and avoid the snack machine).
  • Schedule in-person meetings to end 10 minutes before the hour, and use that time to get up and move around, perhaps reacquainting myself with the buildings and their outdoor spaces.
  • Assess the ergonomics of my seated position in my car and in my hoteling office work spaces—try to notice my posture and pack what I need to adjust myself.
  • Make time to stretch before getting back into my car near the end of the day.
Cats and trucks lined up on a highway
That’s me, third car on the right.

What else could help me to manage feelings sedentary and grumpy during return to work? Please share your ideas in comments below!

ADHD · ergonomics · flexibility · health

At a desk? On the floor? Where is Christine working?

In an effort to spend less time sitting in a chair, I have been experimenting with standing, sitting on the floor, and lying down while I work, read, or watch TV and as I was going through all of those different positions while writing the other day, I reminded myself of this improv game:

Link to a video from the UK version of an improv TV show called ‘Whose Line Is It Anyway?’ The image shows three men in blazers on a TV set, one is sitting, one is lying down, and one is standing.

I think I was less awkward than that but I can never be sure. 😉

Once upon a time, I had a standing desk. This was before my ADHD was diagnosed and I did find it quite useful because I could fidget a fair bit while doing my work. However, once I really dug into what I was working on, I would end up standing in the same position for long periods of time and my body was not a fan of that. 

In fact, I would actually end up with most of my weight on my right leg, my right hip jutted out a bit, with my left foot only lightly touching the floor to give me balance. I’m pretty damn sure that standing habit contributed to my overall challenges with my right hip. 

a flamingo stands on one leg in a wetland, the other leg is slightly raised and it’s knee is bent. ​
Fairly accurate depiction of my standing desk days. My office wasn’t quite as damp as this, though. Image description: a flamingo stands on one leg in a wetland, the other leg is slightly raised and its knee is bent.

I kept a standing desk for years but at some point, I realized that having to stand up to work had become one more obstacle between me and my tasks. It was mostly subconscious. It wasn’t like I was thinking ‘UGH! I have to stand up? Blech.’ But, over time, it was becoming harder to get started and once I dug into that feeling a bit I realized that standing up was part of the problem. 

So, I went back to a sitting desk but whenever I thought of it I would stand up to do voice dictation or I would prop my keyboard on something so I could type while standing. This, combined with a timer app that helps me focus for short periods and then take a break to move around a little, has helped me get important things done without sitting still for too long.

Then, last year, I started incorporating more squatting into my daily routine and I do a supported squat sometimes when I read or when I watch something.

And I often bring my yoga mat down to the living room when my husband and I are watching a show so I can do stretches or just sit on the floor while we watch. 

In January, once they went on sale, I bought a reading mat and bolster cushion so I could be even more comfortable lying or sitting on our laminate floor while I read, watch TV, chat with my family or even attend webinars where I don’t have to be on camera. 

So, I was already open to the idea of spending more time at floor level when I came across a video (below) a few weeks back from someone who always works from the floor. I have occasionally done some journaling or drawing while sitting on my mat but I hadn’t tried doing any extended work from the floor. If it did cross my mind, I probably dismissed it because I didn’t want to spend any extra time hunched over during the day. 

Before you watch this, I want to be clear that I am not necessarily endorsing the claims they make about the benefits of floor sitting and that I really wish they had said ‘dawn of humanity’ instead of ‘dawn of man.’

Link to video from a company called Plant Based Partners. The video is about the benefits of sitting on the floor to work and the still image shows a person with long hair sitting on the floor with one leg curled into a cross-legged position and the other folded into the position your leg holds in a squat. The person is sitting on a mat and is surrounded by low office furniture – a table, a credenza and a printer table. A small dog is also sitting on a soft mat nearby.

Once I saw the video though, I clued into the fact that I had more options besides hunching over or lying on my stomach to write in my notebook like a movie teenager –  I could raise my work surface to create a more comfortable working position.*

So, now I have a whole variety of ways to get comfortable while I work or relax and I feel better  for it. Switching positions during the day gets me moving but even when I am staying still I don’t end up holding the same posture for an extended period of time. 

My body likes that and so does my brain. 

Do you alternate positions during your work or relaxation time? Which ones work best for you?

Since all of our bodies work differently, I know that my options may not work for you but I would be interested to know what does. 

Do you schedule a time to shift? Do you choose positions based on task? Or do you just move when you get uncomfortable? 

I can’t rely on noticing that I am uncomfortable, sometimes ADHD hyperfocus gets the best of me, so I make a plan for what tasks I am going to do where, and I use a timer.

PS – In trying to find the link for the video above, I also found this very useful video for getting used to sitting on the floor. Tips for sitting on the floor – The Floor is your Friend: Comfortable sitting positions on the floor

*Meanwhile, if I had consciously decided to work on the floor, I would have had a full brainstorm of ideas about how to make it more comfortable. I hadn’t chosen to focus on it so my brain had just dismissed it without further consideration. Brains are such pests sometimes!

ergonomics · fitness

Revisiting furniture-free or furniture-lite living

I love lolling. Sprawling about, taking a load off, flopping down, lounging, reclining, and relaxing. Also (and this is the most important part): putting my feet up. Regular chairs and upright hard sofas don’t allow such luxuriating. Seriously, just the thought of spending hours at a formal dinner makes my hip start hurting now.

Those Downton Abbey folks logged considerable time at this elaborate table. No one looks very happy.
The Downton Abbey folks logged considerable time at this elaborate table. No one looks happy.

Yes, I know that eating does generally require sitting upright. I give you that. But living rooms, TV rooms, dens, sitting rooms– we can do a lot to make them more slouch-conducive.

Likely many of us have already make our living spaces lounge-friendly, given that we’ve spent so much time there in the past 18 months or so. Sam, always ahead of the curve, posted 6 years ago about furniture-free living and the case of active sitting. Go Sam!

Recently I was listening to my new favorite podcast, Hear to Slay, and heard Roxane Gay tell Tressie McMillan Cottom about her recent purchase of a Lovesac.

Yes, that was a lot of links in one sentence. Moving on…

The Lovesac is basically a humongous (or smaller– they’ve got options) sort-of bean-bag chair-thing. Uh, let me just show you a picture:

A woman pretend-asleep in a huge marshmallowy soft-fabric blob, her unread book on matching ottoman. They should have lit the fire, though.
A woman pretend-asleep in a huge marshmallowy soft-fabric blob, her unread book on matching ottoman. They should have lit the fire, though.

I love the idea of this, although in practice it 1) takes up a lot of space; and 2) doesn’t seem practical for anything other than lounging while semiconscious.

Don’t get me wrong: I love to lay about as much as the next person. And I really like and need to put my feet up. A few years ago, I sprained my ankle and was not moving about for a bit. Then, I got a blood clot (DVT) in my thigh. Ugh! This meant a few months of anti-coagulants meds. They did a very nice job (thanks, medical pharma).

But, I’m left with residual susceptibility to less good vascular circulation in my right leg. Among other things, this means that I can’t sit at a dining room table for long periods without my ankles swelling. Hence my interest in leaving the dining table ASAP and retiring to the living room/den/bouncy house for continued socializing.

But a room full of bean bag chairs seems more conducive to listening to Pink Floyd’s Dark Side of the Moon than engaging in lively conversation with one’s friends. One thing I’ve come to appreciate during these times is enjoyment of active sitting, active working, and active socializing on my yoga mat, on yoga bolsters and cushions, putting my feet up on furniture, etc. While sitting bolt-upright in a hard chair is not my idea of fun, neither is all-lolling-all-the-time. We need options for a wider range of movement.

Readers, have you restructured your living spaces for more movement while relaxing, reading, chatting, etc? What sort of solutions worked for you? I’d love to hear your thoughts.

ergonomics · fitness

New science on more bad things sitting does to you (or not)

CW: discussion of a study about a potential weight loss intervention, and the relationship between sitting and body weight.

It’s always open season on sitting. No matter what else is going on in the world, sitting is only going to make it worse. At least if you read the internet. Here’s one article’s list of terrible things that can result from sitting:

  • weakening and wasting away of the large leg and gluteal muscles;
  • increased risk of developing(?) or falling prey to(? unclear) metabolic syndrome;
  • your hips and back will not support you as well;
  • increased chances of developing some types of cancer;
  • higher risk of dying from cardiovascular disease;

okay, enough super-scary and probably massively overdramatized items here. Feel free to take a seat now. Or better yet, curl up in this.

A woman lolling in a gray pillow chair, under a white fluffy blanket.

Feeling better? Good; you better enjoy it now, as science has a new study out to offer yet another reason why we shouldn’t be sitting. The tl:dr version is this:

When we sit, we unintentionally fool our bodies into thinking we are lighter, as chairs and sofas and large pillow chairs take some of the pressure off our bodies that gravity imposes (yes, I said gravity). When our bodies think we are lighter, then their homeostatic processes (that help regulate body weight) kick in and we end up gaining weight. If we sit less (or, as in this study, wear a super-heavy vest weighing 11% of our body weight and try to stand up wearing it for 3 weeks), we may lose some weight because gravity.

I don’t know about you, but this was a new one for me. I mean, I’ve heard of so-called weight-loss vests: you’re supposed to wear one and then sweat a lot and thereby lose weight. Which you don’t.

Headless woman wearing bright pink and black neoprene zip-up vest for sweating and therefore losing weight. Not.

In the course of googling “heavy vests”, I found that weighted vests are already a thing that some people use for cardio endurance training. (If any of you readers use weighted vests for training, I’d love to hear from you in the comments).

But some Swedish researchers had a different purpose in mind for weighted vests in their study. Their hypothesis, tested previously in rats, was that human bodies have what they call a “gravitostat” (think body-weight loading measure) that helps our metabolisms regulate our body weight over time. They wanted to see if increasing the body-weight load in humans with BMIs between 30 and 35 would result in weight loss or body fat loss. To increase the body-weight load, the scientists recruited subjects and put them in two groups: 1) the control group, who wore a 1-kg vest at least 8 hours a day for 3 weeks, and were told to try to stand some while wearing it: 2) the experimental group, who did the same, but while wearing vest weighing up to 11% of their body weight (up to 11kg/25 lbs).

What did they find? After three weeks, the heavy-vest group lost an average of 1.67kg (3.68lbs) vs. the control-vest group, whose average weight loss was .31kg (.68lbs). This was statistically significant, although not clinically so, as the experimental group weight loss average was 1.37% of body weight.

This is a very small study (72 participants), and the effect was really small. Also, the intervention was not one that we should pursue. Participants reported some adverse effects, like muscular pain and migraine headache. But, the researchers wanted proof of concept: they wanted some evidence that the gravitostat is a real thing and affects homeostatic processes related to body weight. They’ve gotten some– how much, I can’t say, as this is not my shop.

But what I can and am about to say is this: It’s a long long way from the very teeny-tiny results of this study (no offense, Swedish research people) to saying that sitting tricks our bodies into gaining weight. However, this New York Times article is all aboard the “get out of your chair” program:

… the broad implication is that we may need to stand and move in order for our gravitostat to function correctly, Dr. Jansson says. When you sit, “you confuse” the cellular sensors into thinking you are lighter than you are, he says.

The idea of an internal gravitostat is still speculative, though, he says. The researchers did not look at volunteers’ bone cells in this study. They also did not compare their diets and sitting time, although they hope to in future experiments. Plus, the study was short-term and has practical limitations. Weighted vests are cumbersome and unattractive, and some of the volunteers complained of back pain and other aches while wearing them.

But the researchers expect that wearing a weighted vest is not necessary to goose someone’s gravitostat into action, Dr. Jansson says. If they are right, getting out of your chair could be a first step toward helping your body recalibrate your waistline.

Okay New York Times. Okay, Swedish researchers– we get it. You want us to sit less and move around more. Well, we do too. Not for weight-related reasons. For body-feeling-good reasons. For taking-a-break-from-screens reasons. For dog-walking reasons. And many more that you can insert here. Furthermore, many folks have bodies that can’t move around in the ways prescribed by articles like this one. Attacking sitting is uncool for lots of reasons.

For those of us who are privileged to be able to choose a variety of types of movement, we still sit a lot because of the nature of work and the ubiquity of computer use. We should address those work-life-civilization issues in a broad way. But I don’t think any of those solutions will involve wearing a heavy vest. Unless that’s your thing. In which case, you go!

In lieu of the multitudes of sexy-weighted-vest-wearers, I picked this reasonable-looking vest-wearing Wikihow person. Go, Wikihow person!
In lieu of the multitudes of sexy-weighted-vest-wearers, I picked this reasonable-looking vest-wearing Wikihow person. Go, Wikihow person!
ergonomics · fitness

Is life really rosier in the Blue Zones? On health and community

Is health something that we are born with (or not), something we work for (or not), or something that just happens to us (or not)? Or is it something we can get just by relocating to the right town or neighborhood?

This last idea has become popular in the last decade or so with the advent of the notion of Blue Zones— actual places where there’s been documentation of people living well over the age of 100. Where are these places, you ask? No problem– here they are:

  • Sardinia (Italy)
  • Okinawa (Japan)
  • Loma Linda (California, Seventh-day Adventists)
  • Nicoya (Costa Rica)
  • Ikaria (Greece)

If you prefer pictures, they are here:

The world with Blue Zones located. Although the whole world is blue. Hmmm...
The world with Blue Zones located. Although the whole world is blue. Hmmm…

Hmmm. Okay. Next question: what is going on in these places? According to this article (and the book by Blue Zone guy Dan Buettner), these things:

  1. They have a strong sense of family.
  2. They eat very little meat and processed foods, but instead eat a diet rich in complex carbohydrates, especially beans, and have a moderate caloric intake.
  3. They do moderate exercise every day as a function of living – they walk to work, garden, climb hills, etc.
  4. They have a moderate amount of wine per day with friends and family.
  5. They have an active, strong social life.
  6. They report less stress, sleep well, and nap.
  7. They have a strong sense of purpose in their lives.
  8. They have a strong faith basis to their lives.

As Miss Manners would say, “how nice for them.”

Seriously, though, there is a big question here: can we/how can we shift some of the work of creating conditions for a healthy-to-us (or in this case healthy-to-experts) life to the communities where we live? There’s a ton of work being done in public health, urban planning, environmental architecture, you name it– lots of fields want to see how we can make healthyish and happier living easier for people. For instance, Buettner and company work with cities to help them develop say, infrastructures to make biking and walking commutes safer and easier(from this article):

Buettner and his team at Blue Zones have personally worked with dozens of US cities over the last decade to make them more walkable and bikeable. He points out that in almost every case, the BMI and obesity rate in those cities have dropped as a result.

“We have hard evidence that when you optimize a city for walkability, bikeability, public transportation, and cleaned-up parks, you can raise the physical activity level of a whole population by up to 30%,” says Buettner. “There is no gym, CrossFit, or exercise program that can get those types of results at a population level.”

I’m extremely skeptical about the drop in BMI claim. There have been many extremely well-funded multi-prong programs (like this one near me) to make environments more conducive to healthy-to-experts living and eating and moving. They have worked well on a lot of markers, but BMI doesn’t tend to be one of them.

But I digress. This idea of the Blue Zone has taken off in some circles; there are dozens of websites devoted to making your own Blue Zone, what are the advantages to Blue Zone living, etc. One website seems to suggest that Blue Zone living brings with it physical well being for as long as you live. At least this is what their illustration is telling me.

In some Blue Zones, everyone knows how to do crow pose.
In some Blue Zones, everyone knows how to do crow pose. She’s awesome, btw. It’s this website I am having a little fun with.

Even in a Blue Zone, we can’t protect against everything. I mean, eventually someone is going to have an anvil fall on them.

Wile E. Coyote. Don't worry, he'll be fine.
Wile E. Coyote. Don’t worry, he’ll be fine.

Again, digressing. So, short of moving to Sardinia or getting our city to overhaul the enture urban landscape, how can we create our own Blue Zones? You’re in luck– here’s a list:

  1. Walk your children to school 1 day a week (or more). Take turns with other parents so that it is more feasible with busy work schedules.
  2. Let your children play in the street (with discretion). Not only will your children enjoy it, but it creates a community of neighbors, slows traffic down, and encourages elderly neighbors to come out of their houses.
  3. Build a community. It doesn’t have to be with a religious group, although it may be for you, but it could also be around a volunteer position, your neighborhood, a hobby, or your children’s school.
  4. Eat more vegetables – period. You don’t have to become vegan, but try to incorporate at least 1 vegetable at every meal of the day with a goal of at least 5 servings per day.
  5. Eat with friends at work instead of at your desk. Perhaps go for a walk together every day. You’ll keep yourselves accountable and lower your stress burden.
  6. Add more fiber to your diet. Most of these communities ate more beans per day than average.
  7. Create a family mission statement about what you and/or your family wish for the world. Having a positive sense of purpose in how you are making a difference satisfies us and feeds our psyches.

But this is ill-conceived advice.  First of all, it’s of the buy-low-sell-high variety.  Everyone knows all of this. The thing that is supposed to be magic about the Blue Zones is that people don’t have to make a huge effort to put these systems into place or do it on their own—just living in the community creates a context that has systematized these practices (supposedly; I’m skeptical).

Also, this is kind of saying be richer and very lucky. Have more time to move, cook, eat. Pay more money for all of this. Have a supportive family and community that you’re an active part of. Don’t have mental health issues. Live close to your work and don’t spend too much time working. Develop a palate for certain kinds of foods, learn how to make recipes with them, take the time to shop for and prepare and eat them, and maintain this over time. Have a stable long-term relationship, stable and happy family situation, and lots of happy stable extended family and neighbors.  Right. Oh, and be a member of functional clubs that hike, prepare communal meals, etc.

In short, go forth and be privileged, and you’ll live longer. Thanks.

What we in the Zones of All Colors have to deal with is creating connections, leveraging the ones we have, working within our individual and social and financial and political constraints, and loosening those constraints by any means available when we have the energy and time and resources to do so. Which is what we already do.

What sorts of programs do you see in your communities for make them more Blue-Zone-like? Are you seeing more bike lanes? Green space development? All-ages crow pose workshops? I’d love to hear from you.

ergonomics · family

Furniture free living and the case for active sitting?

rocksI’ve been thinking lots about furniture since I moved to a standing desk. I’m interested in how furniture shapes and contains the way we live our lives. It’s the sort of thing that seems neutral but isn’t. Assumptions about the ideal body, about ability, and about relationships shape our furniture choices.  But I confess it’s not just the standing desk that got me thinking in this direction.

When these stone pillows came through my newsfeed from the aptly named page “this is why I’m broke,” I confess to making that “squee” noise. Want!

I’m attracted to multi-purpose rooms,  buying less stuff that’s inevitably landfill bound, flexible housing arrangements, active sitting, and seeing how families around the world live and what their dwellings look like.

Our furniture is so specialized. There are desks for working, kitchen tables for casual meals, dining room tables (that get their own rarely used room) for formal meals, and large beds that say “this is the room in which you sleep” in a way that a rollable mat or futon does not). We’re not very flexible about it all. Heaven forbid you try to work at the dining room table or sit with your laptop in bed. Each activity has its own place, its own thing, and so we buy more stuff and cram it into ever larger homes.

If we’re friends on Facebook you know I have a bit of a soft spot for tiny houses. Mostly that’s because I live in a crowded, messy house full of teenagers and their stuff. Minimalism is a bit of fantasy. I also have a love of co-housing, intentional communities, shared cars, a communal library and living room, shared sporting stuff, and a roster for cooking meals.

It’s clear that most people don’t see things my way. Single family homes are just getting bigger and bigger and they’re filled with more and more individually owned, non-shared stuff.

In the United States, there are 300,000 items in the average American home (LA Times), the average size of the American home has nearly tripled in size over the past 50 years (NPR) and  still, 1 out of every 10 Americans rent offsite storage—the fastest growing segment of the commercial real estate industry over the past four decades. (New York Times Magazine). For more on this theme, see here.

What’s with all this stuff? I confess that when I first saw special pillows for different sex positions I thought “wow, that’s cool” but even sex positive me is still frugal me and I thought couldn’t you just scrunch up a regular pillow? Again does each activity have to have its own thing? (Okay, the sex pillows are cool. But still. Landfill? Pass them on to the grandchildren?)

But I’m way off track now. Back to chairs. Or at least back to furniture. Returning to the fitness angle.

I started thinking about furniture first when we were a young family, with small kids. And we were being marketed cribs, and toddler beds, and child size beds (all for people who we knew would be 6 ft or more in 16 years). I confess that as a parent of young children I had tastes and parenting preferences that ran against the grain. We didn’t buy swings, high chairs, and cribs. I had visions of them all ending in landfill and mostly our children were happiest co-sitting, co-sleeping etc with us. We had slings rather than automatic swings and our active squirmy children wouldn’t stay in high chairs or cribs anyway. They usually, when young, slept with us. When slightly older, slept on futons or mattresses on our floor, graduating to their own rooms at a slightly more advanced age than the typical North American child.

I might have been a bit preachy about it all and for that, I’m sorry. There are lots of different ways to be a good parent. Breast feeding and co-sleeping suited us. Luckily I didn’t blog then so there’s no self-righteous me coming back to haunt this blog. Phew.

And while we were definitely minimalist when it came to kid furniture, we still bought bookshelves, tables, sofas and chairs. We never took the big step of going furniture free. It never even occurred to me back then in the days before electronic book and music storage. It was the era of giant, wide TV screens that definitely required furniture.

Here’s this piece on parenting without furniture, which I loved, even if they went to extremes with it.

Why did this family choose to go furniture free?

Here’s the dad speaking:

As a biomechanist, I understand the relationship between musculoskeletal function and the immune system, bone robusticity (density and shape), and functions like digestion and breathing. Having furniture isn’t an option for us, in the same way a cupboard full of junk food isn’t an option for many others. Furniture creates a development-crippling environment in that the stuff literally shapes our body, both in the now and in the future. – See more at: http://slowmama.com/parenting-children/parenting-against-the-grain-going-furniture-free/#sthash.HYxNuezQ.dpuf

Here’s one room in their house:

Love it!

My point is that I’ve thinking about the politics of the family (see written work on this here) and about furniture for awhile. Lately it’s been my sore back that’s got me thinking about furniture design. And that’s been nudged along by all the health worries about sitting.

We all know the mantra, “Move more. Sit less.” See Chairs are evil (once again).

Yes, well, easier said than done. Even for me whose back hurts if I sit for very long at all.

We sit at desks all day, drive home in cars, and then sit at the dinner table and then sit on sofas at night. Hard not to sit though I’ve been bucking the trend and eating standing up if it’s just me alone. See It’s okay to eat while standing.

But that’s not comfy for Netflix watching. Or reading.

And surely all chairs aren’t evil. They’ve been around for awhile right? People all over the world use them don’t they?

(Turns out the answers to these questions are “no” and no.”)

See The chair conspiracy!

According to Colin McSwiggen, recent studies and reporting about sitting describe the problem in ways that mislead. He writes, “They make it look like the problem is just that we sit too much. The real problem is that sitting, in our society, usually means putting your body in a raised seat with back support — a chair. Sitting wouldn’t be so bad if we didn’t sit on things that are bad for us.”

But you might wonder, what’s new about this? Weren’t there always chairs? How are we just learning now that they’re bad?

First, chairs aren’t universal. In lots of places people engage in what erognomics types call “active sitting.” Squatting, sitting cross legged, leaning….all of these postures are a bit like sitting but they aren’t bad for you the way chair sitting is. Indeed, if McSwiggen is right we should swap slogans. It’s not sitting that’s the new smoking. Rather, it’s chairs that are the new evil. New? Yes.

Second, according to McSwiggen’s fascinating history of the chair,Against Chairs, they’re also a relatively new thing. he dates the mass adoption of chairs to the Industrial Revolution.

“Suddenly chairs were being made cheaply in factories and more people could afford to sit like the rich. At the same time, labor was being sedentarized: as workers moved en masse from agriculture to factories and offices, laborers spent more and more time sitting in those newly mass-producible chairs. As usual, class aspirations determined what people bought: body-conscious innovations like patent chairs, which were adjustable, and rocking chairs, which encouraged movement, sadly received only marginal acceptance from the wealthy and saw limited use.

And so it was that from the turn of the twentieth century on, chairs had society in their clutches.”

Third, you might be tempted to think the answer lies in a better chair. But it’s not clear what a good chair would even be. You’ve all seen the many variations: the kneeling chair, the stability ball as chair, the wobbly stool as chair..to list just some examples.

Here’s McSwiggen again on the range of chairs out there:

“No one even knows what a “good” chair would have to do, hypothetically, let alone how to make one. Some ergonomists have argued that the spine should be allowed to round forward and down in a C-shaped position to prevent muscular strain, but this pressurizes the internal organs and can cause spinal discs to rupture over time. Others advocate for lumbar support, but the forced convexity that this creates is not much better in the short run and can be worse in the long: it weakens the musculature of the lumbar region, increasing the likelihood of the very injuries it’s meant to prevent. There are similar debates over seat height, angle and depth; head, foot and arm support; and padding.

Galen Cranz, a sociologist of architecture and perhaps the world’s preeminent chair scholar, has called ergonomics “confused and even silly.” For designers without a scientific background, it’s a clusterfuck.”

Children know how to sit comfortably without chairs. They squat and do it very well.

In traditional societies, without so many chairs, adults can do this too. (And don’t get me started on toilets. Right Shannon?)

Or you sit cross legged or kneel.

My point is that we have choices. It’s not just sitting too much. It’s how we sit. Active sitting, with lots of movement, is better for us. I’m not quite buying the whole “chair conspiracy” but I do think, for a whole host of reasons, we’d be better off with less furniture.

Could you sleep in a bed like this?

Would you like modular floor pillows as a sofa?

How about having dinner like this?

How about you? Could you live without furniture? Give up all the chairs and sofas?

ergonomics · health

Most bodies are built to move!

If you’re like me you’re probably ready to scream if you see another “sitting is bad for you” article.

I think that even though I know my frustration doesn’t make the news any less true. I think that even though I’m currently drafting a chapter of our book on everyday exercise which talks a lot about the dangers of sedentary living. Study after study after study shows that sitting is bad for most people no matter how much we exercise. See Sit yourself down? : The latest news about sitting.  My most recent post on this theme The Chair Conspiracy  talks about the possibility of active sitting–like cross legged sitting or squatting–and shifts the focus from sitting to the ways in which we sit.

I also think that we need to think about movement in as diverse a way as possible, recognizing that standing and walking aren’t options for everyone. See my recent post on crawling and mainstream discomfort with alternative ways of moving.

I like this TED talk though. I like it better than this video, the damage sitting does to your body explained in 60 seconds.

Along with the usual suspects of weight gain and back pain, the animation explains how, as soon as you sit down, the enzymes that break down fat drop by 90 percent, and your insulin effectiveness and good cholesterol levels drops. Sitting also makes blood clots more likely to form in your brain, and people with desk jobs are twice as likely to suffer from heart disease than those with active jobs.

We could go on, but the take-home message here is pretty simple – maybe it’s time to stand up, watch the video and then get outside and go for a walk. Seriously.

What’s the difference? Why is the TED talk better? It explains how most human bodies function best with almost constant movement.  Although there’s range of what bodies can and can’t do, the typical human body is not built to keep still.

accessibility · ergonomics

The chair conspiracy!

Chairs are evil, I  tell people. I often fantasize about a house with minimalist furniture. I’ll blog about the furniture free tiny house of my dreams sometime. But that’s for another day.

image

We all know the dangers of sitting. But according to Colin McSwiggen, recent studies and reporting about sitting describe the problem in ways that mislead. He writes, “They make it look like the problem is just that we sit too much. The real problem is that sitting, in our society, usually means putting your body in a raised seat with back support — a chair. Sitting wouldn’t be so bad if we didn’t sit on things that are bad for us.”

But you might wonder, what’s new about this? Weren’t there always chairs? How are we just learning now that they’re bad?

First, chairs aren’t universal. In lots of places people engage in what erognomics types call “active sitting.” Squatting, sitting cross legged, leaning….all of these postures are a bit like sitting but they aren’t bad for you the way chair sitting is. Indeed, if McSwiggen is right we should swap slogans. It’s not sitting that’s the new smoking. Rather, it’s chairs that are the new evil. New? Yes.

Second, according to McSwiggen’s fascinating history of the chair, Against Chairs, they’re also a relatively new thing. he dates the mass adoption of chairs to the Industrial Revolution.

“Suddenly chairs were being made cheaply in factories and more people could afford to sit like the rich. At the same time, labor was being sedentarized: as workers moved en masse from agriculture to factories and offices, laborers spent more and more time sitting in those newly mass-producible chairs. As usual, class aspirations determined what people bought: body-conscious innovations like patent chairs, which were adjustable, and rocking chairs, which encouraged movement, sadly received only marginal acceptance from the wealthy and saw limited use.

And so it was that from the turn of the twentieth century on, chairs had society in their clutches.”

Third, you might be tempted to think the answer lies in a better chair. But it’s not clear what a good chair would even be. You’ve all seen the many variations: the kneeling chair, the stability ball as chair, the wobbly stool as chair..to list just some examples. My favourite which I’d buy if I could get one in Canada is the Hokki stool. I’d like a red one.

Here’s McSwiggen again on the range of chairs out there:

“No one even knows what a “good” chair would have to do, hypothetically, let alone how to make one. Some ergonomists have argued that the spine should be allowed to round forward and down in a C-shaped position to prevent muscular strain, but this pressurizes the internal organs and can cause spinal discs to rupture over time. Others advocate for lumbar support, but the forced convexity that this creates is not much better in the short run and can be worse in the long: it weakens the musculature of the lumbar region, increasing the likelihood of the very injuries it’s meant to prevent. There are similar debates over seat height, angle and depth; head, foot and arm support; and padding.

Galen Cranz, a sociologist of architecture and perhaps the world’s preeminent chair scholar, has called ergonomics “confused and even silly.” For designers without a scientific background, it’s a clusterfuck.”

It’s clear we aren’t getting rid of chairs anytime soon. I work at a standing desk and love it. I eat some meals standing up. I try to watch shows on Netflix while engaged in more active sitting (and foam rolling) but even with all these efforts it’s tough.

Again McSwiggen: “I’d love to end this essay with a cry for a cultural shift away from chairs and toward more active sitting, on the floor or squatting or whatever, but really, we’re stuck with this shit for a while. The best we can hope for from chairs right now is a lesson on the dangers of fashion and a historical counterexample to the myth that the public acts in its own collective interest. If you want to sit healthily, you’ll have to take matters into your own hands; the best habit to develop is not to stay seated for more than ten minutes at a time.”

ergonomics · giveaway

Ergo Challenge Giveaway!

Have you ever had an ergonomic assessment?  I have, and it was a great way to get my workstations (home and office) set up for me after a neck injury following a car accident five years ago. I still suffer from upper back, shoulder and neck fatigue and am always looking for ways to improve my set-up.

So when Kate from Goldtouch approached me to see if I was interested in taking part in their 30-day Ergonomic Challenge, I agreed to participate. I liked Kate. I liked the idea of checking out an ergo keyboard (even though its main purpose isn’t to relieve upper back, shoulder, and neck strain), and I really liked the idea of giving a blog reader a chance at getting a keyboard of their own.

The deal was that I would look over their products and choose something. And then Kate would send me one for myself and one for a blog reader.

I chose the Go!2 Wireless Bluetooth Mobile Keyboard. It works with both a PC and Mac (though this version doesn’t have the special keys on a mac keyboard). I’m still working with, and I like lots of things about it, like the way it folds up and the way you can make both horizontal and vertical adjustments to it.  Here’s mine:

IMG_2342And here’s a youtube video of its features:

If you’d like a chance to win your own, here’s what you do:

1. Follow us on twitter @FitFeminists  (if you don’t already)

AND

2. Retweet our #giveaway #Ergo30 tweet OR send your own tweet that mentions @FitFeminists and our #giveaway and the #Ergo30 challenge.

Deadline: January 31st at noon Eastern Time.

We will pick one winner and contact them via twitter.

I can only ship to Canada or the US, so I apologize in advance if you’re not based in North America. We will try another giveaway at some point in the future and we hope to be able to open it up to the whole wide world.

Meanwhile, you don’t need a Goldtouch Keyboard to incorporate ergonomic fixes as part of your overall approach to health. Here’s a nice set of suggestions from Goldtouch:

 

ergonomics · running

To go barefoot or to wear “foot coffins”? Searching for a middle ground…

Someone commenting on the blog recently referred to traditional running shoes as “marshmallow foot coffins.” Love that expression. I’m not sure where exactly it originated but “Shoe Coffins” is the title of a blog post here.

From the blog post:

“The shoe arguably got in the way of evolution,” said Galahad Clark, a seventh-generation shoemaker and chief executive of the shoemaker Terra Plana, based in London. “They’re like little foot coffins that stopped the foot from working the way it’s supposed to work.”

(Foot coffins! Too perfect!) Last year, I was hobbled by unbearable and untreatable foot pain whenever I attempted even moderate running and hiking — until I went barefoot. While barefoot is surely not for everyone, I say: foot coffin dogma be damned!”

They were responding to a blog post I wrote about lawsuits against wobbly unstable running shoes which were marketed as toning devices. Turns out they didn’t tone but some people did fall and twist their ankles.

But “marshmallow foot coffins” refers more broadly to the ever expanding range of protective running shoes designed to get everyone out there, whatever their gait, whatever their foot problems. Buying a running shoe is now like buying a medicial appliance. You need to know if over pronate or under pronate, if you need a hard structured shoe or a soft padded one.

I’m part of the problem. I wear serious running foot wear with orthotics after a bout of plantar fasciitis and two stress fractures. (Not caused by bone density. They tested. I have rock star bone density.)

But last year after reading lots about barefoot running, I decided to give it a try. I ran barefoot in the playing fields near my sabbatical rental house in Canberra, Australia. I felt like a kid again. I didn’t keep it up though.

Aside from feeling great my toenails also loved it. No more black or missing toenails. Bonus. But I didn’t keep it up once I returned to the land of pavement.

I’m not a complete convert to going barefoot for physical activities. But I do see the benefits. I love doing martial arts in bare feet. My feet seem stronger as a result. For CrossFit I’ve switched to minimalist athletic footwear and I like that too.

My daughter brought the barefoot habit home from New Zealand. There stores had signs, “no shirt, no shoes, no worries.” And lots of young people went barefoot everywhere. It’s not so well accepted here and she’s taken to carrying duct tape flip flops in her back pocket in case she’s somewhere people insist she wear shoes.

I’m not there yet though I’ve been going barefoot days when I ride my road bike into work and forget to carry shoes. How about you? Bare feet? Do you like it? Have you tried it? Tell us your story…

Some resources:

Throw out your orthotics and shoes that will last a million miles (CrossFit London on strengthening exercises for feet)

The Benefits of Going Barefoot

The Once and Future Way to Run (New York Times)

“We were once the greatest endurance runners on earth. We didn’t have fangs, claws, strength or speed, but the springiness of our legs and our unrivaled ability to cool our bodies by sweating rather than panting enabled humans to chase prey until it dropped from heat exhaustion. Some speculate that collaboration on such hunts led to language, then shared technology. Running arguably made us the masters of the world.

So how did one of our greatest strengths become such a liability? “The data suggests up to 79 percent of all runners are injured every year,” says Stephen Messier, the director of the J. B. Snow Biomechanics Laboratory at Wake Forest University. “What’s more, those figures have been consistent since the 1970s.” Messier is currently 11 months into a study for the U.S. Army and estimates that 40 percent of his 200 subjects will be hurt within a year. “It’s become a serious public health crisis.”

Nothing seems able to check it: not cross-training, not stretching, not $400 custom-molded orthotics, not even softer surfaces. And those special running shoes everyone thinks he needs? In 40 years, no study has ever shown that they do anything to reduce injuries. On the contrary, the U.S. Army’s Public Health Command concluded in a report in 2010, drawing on three large-scale studies of thousands of military personnel, that using shoes tailored to individual foot shapes had “little influence on injuries.””

From Why Things Hurt: Shoes: good support or coffins for your feet?

Bare Feet