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WINTER 2014
S
itting all day is literally killing you. It’s true:
The longer you sit, the shorter you live.
Prolonged sitting jeopardizes your health by
increasing risk of cancer, diabetes, obesity
and cardiovascular disease. A hallmark of excessive
sitting is a combination of long, weak back and gluteal
muscles and short, tight pectorals, abs, hip flexors and
quadriceps. Then there’s the sore back, the “spare tire”
around the midsection and the diminished brain activity
(in the prefrontal cortex). It is quite ironic that all this
sitting is frequently done in the name of productivity (at
work) and relaxation (watching television).
Prior to quitting your desk job in the name of good
health, try these simple steps to increase your daily
physical activity. Physical activity is not the same as
exercise; these are regular movement breaks that can be
incorporated throughout your day without changing out
of your work clothes or needing to hit the showers.
It’s pretty simple to combat the effects of sitting if
you take the initiative to simply get up. You’ve probably
already heard about some methods of increasing your
daily steps: taking the stairs, parking farther away and
walking to talk to a colleague rather than sending an
email. Just taking a moment to stand will “turn on”
areas of your brain. These are excellent habits, and you
can complement them by incorporating the following
stretching and strengthening activities at regular
intervals throughout your day.
SHOULDER ROLL AND RETRACT
Consider your posture as you read this article, drive your
car or sit (or slump) at your workstation. Most daily
activities occur in front of us, which yields tight anterior
(front) musculature and lax posterior (back) musculature,
particularly in the shoulder area. Years of poor posture
can even lead to kyphosis (humpback) over time.
Incorporating shoulder rolls and retractions can
combat some of the ill effects of poor posture. This will
increase your shoulder mobility by stretching the chest
muscles and strengthening the back muscles. It will also
promote easier zipping and unzipping of your wetsuit,
donning of your BCD and recovery of your hoses.
1. Begin seated or, ideally, standing. Maintain
good posture throughout.
2. Elevate your shoulders toward your ears as
high as possible (shrug your shoulders).
3. Rotate posteriorly (around toward the back)
with a circular motion.
4. With shoulders still back, rotate downward.
5. Retract your scapula (squeeze your shoulder
blades together), and hold for 10 seconds,
actively engaging your rhomboids.
Tip: Some people reflexively hold their breath
during this static contraction, which is not
healthy. Always breathe continuously to avoid
a spike in blood pressure.
B Y J E S S I C A A D A M S , P H . D
The
DAN
Guide to Healthier Diving
DIVE FITNESS
Step Away from
the Computer
STEPHEN FRINK
To avoid an increased risk of decompression sickness, DAN
®
recommends that divers avoid strenuous exercise for 24
hours after making a dive. During your annual physical exam
or following any changes in your health status, consult your
physician to ensure you have medical clearance to dive.
NOTE
