Colorado Lawyer Assistance Program
2490 West 26th Avenue
Denver, CO 80211
303-986-3345
www.coloradolap.org
“For people who sit most of the day, their risk of heart attack is about the same as smoking.” ~Dr. Martha Grogan, cardiologist, Mayo Clinic
Of all of the health risks out there, simply sitting down doesn’t seem very dangerous; however, research shows that an overly sedentary lifestyle leads to what the scientific community is calling “sitting disease.” Studies conducted by Vanderbilt University, Northwestern University, the American Cancer Society, the British Journal of Sports Medicine, and many others reveal that prolonged sitting not only counteracts exercise, but is contributing to diseases such as high blood pressure, diabetes, cancer, and depression. When we sit for long periods of time, our body suffers the following:
1. Internal organs compress, so the production of crucial hormones, peptides, and other chemicals in the body become compromised;
2. The neck strains and the spine shifts into an unnatural and painful position;
3. The discs in the spine become contracted, preventing the absorption of fresh blood and nutrients;
4. The brain becomes foggy;
5. Muscles get sore and atrophy;
6. Circulation decreases to the legs; and
7. The risk of osteoporosis increases due to bone softening.
When we are sitting for long periods of time, the body goes into a type of hibernation state that can be compared to being in a coma. It is life-threatening for the body to stay in such a state for many hours per day, not to mention the fact that it makes it very difficult for the foggy brain to access the information you need as a judge or magistrate!
The following are ways to reduce the damage to your body and your mind that result from sitting for long periods of time. Start practicing them NOW:
1. Try parking farther away from the courthouse;
2. When working at your desk, get up and walk around or do stretching exercises at least once an hour;
3. Try swapping out your chair for an exercise ball;
4. Sit up straight in your chair, no slouching;
5. When you are driving, sit up straight;
6. Do stomach strengthening exercises to help your posture (sit-ups, yoga, Pilates, deep breathing);
7. Take the stairs instead of the elevator;
8. When you are at home watching TV, get up and walk around during commercials; and
9. Try a standing work station or convert your standard desk so you can stand while you work, for at least part of your day. It is easier than you might think!
Incorporating these changes into your daily routine is surprisingly easy and you will be surprised at how much better you will feel! For more information on the dangers of prolonged sitting, click on the following links:
http://apps.washingtonpost.com/g/page/national/the-health-hazards-of-sitting/750/
http://www.mayoclinic.org/healthy-living/adult-health/expert-answers/sitting/faq-20058005
By Sarah Myers, JD, LMFT, LAC Executive Director, Colorado Lawyer Assistance Program © Colorado Lawyer Assistance Program, 2020
The Colorado Lawyer Assistance Program (COLAP), your free, confidential and independent well-being program for Colorado judicial officers, is available at www.coloradolap.org or by calling 303-986-3345. If you or a colleague are in need of confidential support, referrals, direction on how to resolve personal or professional stressors, or are interested in a free well-being consultation, please contact COLAP directly for assistance.