Don’t Just Sit There…Grab a Snack

And it is not what you think.

When I meet with new clients, part of the intake process involves getting to know their exercise habits (or lack thereof). This includes whether they spend a lot of time sitting or on their feet. This is a question asked by many physicians as well.

A recent article in the JAMA Network Open from 2023, “Dose-Response Associations Between Accelerometry Measured Physical Activity and Sedentary Time and All-Cause Mortality,” explores the risk of long-time sedentary behavior–in other words, being a couch potato. The article shows that this kind of behavior can have serious negative health consequences even when a person is engaged in regular exercise. What is important is the total amount of movement on average each day–not just how long a workout is. The effects of sitting on the couch or at a desk for prolonged periods of time cannot be “out-exercised.” That is why it is important to take regular breaks (every 30-45 minutes) to take a short walk, do a mobility exercise, or just stand.

This brings us to the snack. In the past I have blogged about “quickies,” short bursts of exercise that still have a positive influence on our fitness. The new cool term for this is according to the British Journal of Sports Medicine is an “exercise snack.” The general guideline is that we should engage in 150 minutes of exercise weekly. That could be five 30-minute workouts, or two 45-minutes + two 30-minutes, or any other combo. Research shows that even snacks of five minutes can be effective; the research in BJSM indicates that as little as 30 seconds has an impact. When done regularly, these “micro-workouts” can move the needle to greater fitness and health. If setting aside 30 minutes five times per week seems daunting, this can be a great way to work toward the goal of 150.

The most important take-aways are that being sedentary has negative effects that are often difficult to overcome. One of the ways to counteract the couch potato effect may be as simple as grabbing a snack–just make sure it is an exercise snack and not a giant bag of cheese puffs!

Finally! Exercises for Couch Potatoes!

One of the leading causes of some many of the health issues that we face is being sedentary. The word “sedentary” comes from the same word as “seated,” and refers to the habit of sitting and not moving around. This is a common condition for many who work at jobs where they are tied to a desk or a computer. Others who may have a disability or are more frail simply find it too difficult to keep moving. For many, though, it is just a question of laziness and inertia–a non-moving object simply prefers to remain non-moving. Unfortunately, being a couch potato comes with a price: less favorable health outcomes.

Fitness expert, Dana Santas, recommends four exercises that can be done right on the couch! The first is an elevated Push-Up; rather than doing the exercise face down on the floor, it can be done using a couch. The easiest is off the back of the couch; more difficult is off of the arm of the couch, and most difficult is off of the cushions. Of course, one still needs to pay attention to having the proper form; aim for a plank posture. Next is the Single-Leg Squat (quite challenging!); stand close to the front of the couch and begin to sit down—but before you do, extend one leg forward so that you are only on one leg as you touch the couch. Ideally, one should not fully sit on the couch but rather just tap it with your bottom. This can be modified by starting with a regular squat (using both legs) on the couch which is also called a Sit and Stand. The third exercise is a Seated Pillow Twist. Take a pillow and hold it by the edges out in front of you; twist to the side and tap the pillow on the cushion, then twist to the other side and tap, and repeat. To make it more difficult, you can squeeze another pillow between your knees (knee adduction) while doing the exercise; over time, you can also switch from going side to side with a pillow to something heavier. Finally, there is the Side-Lying Leg Lift. Lie on one side with hips, knees, and ankles stacked one on top of the other; lift the top leg up without rotating the leg/foot toward the ceiling (in other words, make sure your toes are pointing forward) to get a great stretch through the hip flexors. Repeat on the other side.

Of course, there are many other exercises that can be done on couch that Santas does not mention in the article. I have clients who are unable to get up from the floor do some of the following on a couch: Glute Bridges, Dumbbell Chest Presses, Supine Single-Leg Raises, Knee-Ins, “Windshield Wipers,” Supine “Skull Crushers,” and Supine Chest Flys. The possibilities are nearly endless; any exercise that can be done seated or on the floor can usually be done on a couch as well.

So for those who complain that it is too difficult to get to a gym, or to the room downstairs with the exercise equipment, or even to get off the couch (!), you no longer have an excuse. Get moving–even on your favorite sofa–and see the difference it can make!

Use It or Lose It

This past week I have begun to do a lot more personal training via Zoom. In addition to my daily 10 am class on Facebook, I have book quite a few of my clients for 30 minute sessions.

A few of them have managed to keep their workout schedules, albeit somewhat modified for the situation. Most of the others, however, have allowed themselves to become sedentary. It is true that they are cleaning around the house, etc., but not a lot of activity that challenges the muscles and raises the heart rate.

A lot of research has been conducted about “backsliding.” Most of it shows that within 30 days one can already begin to see the effects of not working out: loss of muscle tone, decreased stamina, loss of mobility and flexibility. I always thought that number was a bit of an exaggeration. One month! Really? That’s all it takes?

Well, guess what? Some of my clients are really struggling as we get back into a healthy routine. I feel like I’ve had to step back quite a bit from where we were before the quarantine. I am grateful that I am able to help, and this is a warning to all of us.

The situation is difficult. This is all the more reason to take care of ourselves. The inclination is to sit on the couch and snack but that is dangerous. When this is all over (soon I hope), what shape will we be in physically? Let’s also not forget that getting plenty of sleep, exercising and eating right boosts our immune system. By “letting ourselves go,” we put ourselves at greater risk of contracting viruses, etc.

It’s not too late. This could go on for a while. Get up, get online. Google a workout. Find equipment at home that you can use–canned goods make good hand weights, and you can also make use of towels, pillows, etc. Get moving! You’ll be glad you did.