As athletes, we’re no strangers to pushing ourselves to the limit. Whether it’s during grueling training sessions or high-stakes competitions, we’re always looking for ways to improve our performance and reach our goals. But there’s one seemingly harmless activity that could be having a negative impact on your body, and you may not even realize it. Sitting.
We all do it, whether it’s sitting at our desks at school/work, lounging on the couch at home, or even on the toilet scrolling through TikTok for 2 hours. It’s an inescapable part of modern life, but all that time spent sitting can add up and take a toll on our bodies, especially for athletes. Sitting for long periods of time can lead to a host of health problems, including a decrease in cardiovascular fitness, muscular and postural deficiency, and even a higher risk of certain types of disease.
But it’s not just the physical effects of sitting that are a concern for athletes. Sitting for prolonged periods can also have a negative impact on your mental health and overall well-being. It can lead to feelings of depression and anxiety, as well as a decrease in energy levels and productivity. And for athletes, all of these negative effects can add up to decreased performance on the field or in the weight room.
So, what can you do to counteract the negative effects of sitting? For starters, try to stand up and move around as much as possible throughout the day. Take frequent breaks to stretch your legs and get your blood flowing. Incorporate more “low intensity” movement into your daily routine, such as taking the stairs instead of the elevator, or going for a walk during lunchtime. And when you do have to sit, make sure to sit in a chair that supports good posture and provides lower back support.
In this blog, we’ll take a closer look at the dangers of sitting for athletes and explore some strategies to defeat them, despite the demands of modern life. Whether you’re a professional athlete or a weekend warrior, it’s important to understand the impact that sitting can have on your body and your performance, and to take steps to counteract it.
Nerd neck is running rampant throughout the modern world and sitting certainly does the spine no favors. The spine is a column of bones, which provides support and stability to the body, and it’s responsible for maintaining good posture, protecting the spinal cord, and allowing movement. When we sit, the spine is in a relatively stationary position, which can lead to poor posture, muscle imbalances, and an increased risk of injury.
A study published in the Journal of Sports Science and Medicine found that athletes who spent more time sitting had poorer posture than those who spent more time standing or moving. Another study published in the Spine Journal found that prolonged sitting was associated with an increased risk of injury in the lower back, neck and upper back. Sitting for long periods of time can also lead to muscle imbalances in the spine as detailed in a study published in the Journal of Orthopaedic & Sports Physical Therapy
Furthermore, sitting for long periods of time can also lead to a decrease in the range of motion in the spine, which can lead to stiffness, pain, and decreased athletic performance. A study published in the Journal of Applied Physiology found that prolonged sitting was associated with a decrease in the range of motion in the spine, which can lead to stiffness, pain, and decreased athletic performance. I know I’ve already used a lot of sources from sports journals but it’s important that I get the point across that this isn’t just a maybe. There is REAL evidence supporting the dangers of sitting so consider this your fair warning that there will be many more studies cited throughout the rest of the blog.
It’s important for athletes to be aware of the negative effects of sitting on their spine and to take steps to counteract them by incorporating regular exercises that target the spine such as mobility exercises that focus on core strengthening, muscle lengthening and spinal extension. Additionally, standing up and taking regular breaks throughout the day can also help to activate the spine and improve posture. It’s also important for athletes to pay attention to their posture while sitting, by making sure that they sit in an upright position, and use a chair with good back support to avoid any strain on the spine.
Athletes and common folk alike want nice abs. The abdominal muscles, which include the rectus abdominis, transverse abdominis, and oblique muscles, are responsible for supporting the spine and helping to maintain good posture. When an athlete is sitting, these muscles are not contracting and are in a relaxed position. This can lead to weakened core muscles, poor posture, and lower back pain.
Studies have shown that sitting for long periods of time can lead to weakened core muscles and poor posture in athletes. A study published in the Journal of Sports Science and Medicine found that athletes who spent more time sitting had weaker core muscles and poorer posture than those who spent more time standing or moving. Sitting can also lead to an increased risk of lower back pain in athletes. A study published in the Spine Journal found that athletes who spent more time sitting had a higher risk of lower back pain than those who spent more time standing or moving.
Finally, sitting can also lead to a decrease in muscle elasticity and muscle contraction in the abdominal muscles. Another study published in the Journal of Strength and Conditioning Research found that prolonged sitting was associated with decreased muscle elasticity and muscle contraction in the abdominal muscles of athletes.
It’s also important for athletes to pay attention to their posture while sitting, by making sure that they sit in an upright position, and use a chair with good back support to avoid any strain on the abdominal muscles. It’s important to note that, while evidence regarding the effects of sitting on the abdominal muscles of athletes specifically is limited, it’s still important to consider the studies that were conducted on sedentary individuals as it can be applied to athletes as well, who are also spending a lot of time sitting due to their schooling and traveling. All of these things are crucial for the athlete as the core is one of the primary stabilizers of the human body and serves as a suspension system to prevent injury. If these muscles are weak, the body has lost a level of protection and stability, drastically increasing the risk of injury.
It’s important for athletes to be aware of the negative effects of sitting on their abdominal muscles and to take steps to counteract them by incorporating regular exercises that engage the abdominal muscles. I’m not a huge fan of targeted ab workouts as the core should be tight throughout the day in order to keep your body in postural alignment. However, your typical compound exercises such as deadlifts and squats should definitely hit your core as you need to actively tighten your core with each rep. If you just really need a core exercise to do I would recommend planks as they use isometric tension (which is what the core should be best at).
Sitting for prolonged periods of time can have a negative impact on the hip flexors of athletes. The hip flexors, which include the iliopsoas and rectus femoris muscles, are responsible for lifting the knee and flexing the hip. When you’re sitting, these muscles are in a shortened position, which can lead to tightness and muscle imbalances. Over time, this can lead to pain and stiffness in the hips, as well as difficulty in performing exercises that engage the hip flexors, such as squats and lunges.
Studies have shown that sitting for long periods of time can lead to tightness in the hip flexors and an increased risk of injury. A study published in the Journal of Athletic Training found that people who spent more time sitting had tighter hip flexors than those who spent more time standing or moving. Another study published in the Journal of Orthopaedic & Sports Physical Therapy found that people who spent more time sitting had a higher risk of hip flexor injury. Sitting can also lead to a decrease in hip flexor strength and muscle mass. A study published in the Journal of Strength and Conditioning Research found that people who spent more time sitting had a lower muscle mass and strength in the hip flexors than those who spent more time standing or moving.
Furthermore, sitting for long periods of time can also lead to an imbalance in the muscles that support the hip joint, which can lead to pain and injury. A final study published in the Journal of Sports Science and Medicine found that people who spent more time sitting had an imbalance in the muscles that support the hip joint, which can lead to pain and injury.
Split squats, leg lifts, and eccentric band pulls are all helpful exercises that target the hip flexors in a lengthening way. Additionally, incorporating regular dynamic and strength training exercises that engage the hips and legs, such as sprints and plyometrics, can help to improve hip flexor strength and power. These things are necessary to consider for the competitive athlete as the hip flexor is a major driving force for speed and agility. Preserve the integrity of your hip flexors by counteracting the ill that sitting does to them. Once they’ve become too tight, avoiding injury will become a much larger task.
Metabolism is the process by which the body converts food into energy. When an athlete is sitting, their body is in a state of rest, and their metabolic rate slows down. This can lead to a decrease in calorie burning and an increase in fat storage.
Studies have shown that sitting for long periods of time can lead to an increased risk of metabolic derangement in athletes. A study published in the Journal of Sports Sciences found that athletes who spent more time sitting had a higher risk of obesity and type 2 diabetes than those who spent more time standing or moving. It can also lead to an increase in insulin resistance. A study published in the Journal of Applied Physiology found that athletes who spent more time sitting had a higher insulin resistance than those who spent more time standing or moving.
Insulin resistance is the precursor to type 2 diabetes and though it sounds ridiculous to think that a competitive athlete can have diabetes, it is very possible. Metabolic issues cause insulin resistance that will eventually lead to weight gain but there are many pre diabetics that look perfectly healthy on the outside, yet have visceral fat encroaching their organs and sugar flowing through their blood. We athletes need to be especially cautious about the health and predictability of our metabolisms as the effective use of fuel and energy is critical for our performance.
Eating a healthy diet that is rich in fruits, vegetables, and lean proteins, can also help to support a healthy metabolism and reduce the risk of obesity and type 2 diabetes in athletes. Timing macronutrient intake, such as eating protein, carbs, and fats in a strategic way, as well as consuming them at the right time, can help to increase muscle mass and strength, and reduce the risk of type 2 diabetes and other metabolic diseases.
It’s also important for athletes to be mindful of the duration and intensity of their training sessions, as overtraining can lead to decreased metabolic rate, and muscle loss. To help prevent muscular and metabolic issues, adequate rest and recover need to be a part of one’s training regimen. See one of our previous blogs on overtraining.
The vascular system is the body’s network of blood vessels that carries blood to and from the heart. Sitting slows down blood flow and increases the pressure on blood vessels. This can lead to an increased risk of cardiovascular disease, high blood pressure, and varicose veins.
Studies have shown that sitting for long periods of time can lead to an increased risk of cardiovascular disease in athletes. A study published in the Journal of the American College of Cardiology found that athletes who spent more time sitting had a higher risk of cardiovascular disease than those who spent more time standing or moving. Another study published in the International Journal of Sports Medicine found that prolonged sitting was associated with an increased risk of cardiovascular disease in athletes.
The performance of an athlete, especially those of the endurance variety, requires vascular systems that have been optimized to the max. If we allow our sitting to interfere with this, we are guaranteed to have to deal with the consequences such as a decrease in our VO2 efficiency, heart rate variability, and an elevated heart rate. Just as before, standing often and taking frequent breaks from sitting is a must for athletes. Another thing to consider for athletes that may not focus much on endurance as it is not as crucial for their sport, is to do longer HIIT workouts that combine strength training and cardiovascular endurance training.
Eating a healthy diet that is low in trans fats, and high in fruits, vegetables, and proteins can also help to support a healthy vascular system and reduce the risk of cardiovascular disease and high blood pressure in athletes. The healthier we can be overall, the better our athletic performance will be in turn.
As athletes, we put our bodies through a lot of stress and strain, but it’s important to remember that even the simplest of activities, like sitting, can have a negative impact on our health and performance. The sedentary nature of modern life can lead to a host of health problems, including a decrease in cardiovascular fitness, muscular and postural deficiency, and even a higher risk of certain types of disease..
To counteract the negative effects of sitting, we can take steps to be more active throughout the day, such as taking frequent breaks to stretch our legs and get our blood flowing, incorporating more low intensity movement into our daily routine, and adding exercises that target the lengthening of muscles as well as the strengthening. As athletes, we are used to pushing ourselves to be the best, and this should also apply to our overall well-being and health. Remember, it’s not just about the time you spend training, it’s also about how you spend the rest of your day.
So keep training hard, sitting less, and becoming the athlete you were designed to be.
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