3 Ways To Reverse The Deadly Effects of Netflix Marathons And Prolonged Sitting
Being judged and subjected to ridicule by someone you hold dear is one of the most debilitating experiences known to man.
With that being said, there are very few words said in unison that make me feel more judged than “Are you still watching....".
Can I get an amen!?
I have a love/hate relationship with my Netflix account. She has acted as a savior during many boring evenings, but has also submerged me in a deep zombie like state, often cutting me off from the rest of the world with a single release date.
She’s dangerous, but if you are anything like me, you love her and keep coming back because you have a guilty pleasure of occasionally binging and there is absolutely nothing wrong with that! Sitting for extended periods of time though......almost everything is wrong that.
Sitting has become a mainstay of the modern lifestyle. If you are like most men or women you go from the kitchen table to the office cubicle and end on a high note in front of your TV at the end of the day, sitting. Many problems have been documented with sitting too much (8 -12 hours per day) such as slowed brain function, a drop in fat loss capability, mushy abs (an un-activated core), and pain in the neck, shoulders, and back. Prolonged sitting has also been shown to increase your risk of diabetes by 90% and can lead to death from cardiovascular issues and cancer.
Not cool. Not cool at all bruh.
I'm a firm believer in the phrase “a family that binges together, stays together".
Yeah, I totally made that up, but I can't leave you hanging none the less. Here are 3 ways to reverse the effects of prolonged sitting and Netflix binging.
1. Be Proactive: Sit Less, Move More
Turns out that there is really no one around this one ladies and gentlemen. It turns out that even if you exercise daily, but still spend 8-12 hours sitting daily, you are still at risk. After adjusting for the effects of regular exercise, Toronto researchers found that there was still a 15-20 % increased chance of dying from one of the causes listed above. On the bright side, researchers at Indiana University found that breaking up your sitting regimen with five minute walking breaks could have a positive impact. They found that men who walked for 5 minutes on a treadmill for each hour they sat didn't experience the decline in blood flow to their lower extremities like their sedentary counterparts. Similar studies found that light activity improved blood sugar levels and reduced the blood pressure in a group of obese adults during a randomized trial.
What I’m really saying is that the next time that Netflix gets all judgmental on you and questions your daily routine, get up and take a quick walk. Don't take it so personal (at least that’s what I told myself). Your hips will rejoice and you just may snap of that House of Cards trance.
Who am I kidding, Frank Underwood is the man. Take a lap, get back in the saddle and finish up season 3 champ!
2. Mobilize For at least 10 minutes A Day
"Look, Feel, and Live Amazing" has become a motto that I have built my business around. I truly feel that balance in all three realms leads to a pretty bad-ass life.
You know what doesn't feel good at all?
Tight hips my dear Watson. They feel horrible!
They also happen to be the mortal enemy of athletic performance, balance, posture, pain free living, and squat PRs all over the world.
Prolonged sitting develops an unhealthy range of motion in your hips, making your hip flexor muscles up front short and tight, wreaking havoc on your kinetic chain in the process.
How can we stop this you ask!?
After picking up a copy of Kelly Starrett's "Becoming A Supple Leopard: The Ultimate Guide To Resolving Pain, Preventing Injury, and Optimizing Performance" (I highly recommend it!) I have become somewhat of a mobilization junkie. I minimally target the areas plaguing me for 10 minutes a day and have seen tremendous improvement in my ability to get into positions that were once impossible and I have seen various instances of pain virtually disappear.
Invest in a foam roller and try out these 4 stretches to improve mobility in your hips. Don't worry, I dont always look this happy in my photos :).
A. Executive Hip Mobilization: If you are stuck at a desk all day, you might as well make the best of a bad situation.
B. Couch Stretch: Try this during a commercial break. Work your mobilization into your day!
C. Hip External Rotation With Flexion: Table pigeon pose probably sounds way cooler.
D. Reverse Ballerina: Just in case you were planning to get your Bruce Lee on or tie in the adductors.
3. Activate Dem Glutes
Tight hips aren't the least of your worries. Sitting for long periods of time can also put your glutes to sleep and hamper their ability to be the amazing power source that they were meant to be.
Since I want you to be able to catch a cab or save a baby from a burning building at a moments notice, I am going to need you to try these 4 glute activating exercises.
A. Mini Band Walk- Stand in an athletic stance, with your core tight and feet shoulder width apart to maintain tension in the bands. 1 set will be 10 steps in each direction.
B. Single Leg Glute Bridge- Make sure that your abs and glutes are fired! Make sure that your knees are level and that on your driving foot your toes are off the ground. Drive your hips off the floor and lock out your bootayyyy.
C. Fire Hydrants- Maintain a rigid core and abduct your leg as far out to the side as you can without compromising the position of your body.
D. Single Leg RDL- Maintain a slight bend on the standing leg and keep your core tight. Initiate the movement by hinging at your hips until your torso is parallel with the floor (may vary depending on the tightness of your hamstrings). Your back should remain flat at all times. Use your glutes to drive back up to the starting position.
You either move it or you lose it.
No matter how hard it may be, you must fight the good fight against office chairs and new release binges everywhere. Get up and move for your own good!
Share this article with a friend who binges just as hard as you and could use a good hip opening stretch.
Summer is fast approaching. I want to keep you all as active as possible. June 1st will mark the return of the new and improved 21 day live amazing challenge. If you haven/t already sign up below for FREE workouts, recipes, stretches, and daily motivation that will get you off your couch and ready for the beach!