I hear this often “I just don’t feel like moving,” or “My husband sits all day long and doesn’t want to get up and even go for a walk.” It’s not just men, it’s the ladies too. Between computers, T.V., driving, eating, and just having low energy from Parkinson’s causes us to sit too much.

It’s a vicious cycle, Parkinson’s causes low energy and apathy, you give into it by sitting, then the sitting causes a variety of maladies including tight muscles and back pain, so you don’t feel like being active because your back hurts.

Take a “movement” break every 30 minutes. In a published study of nearly 8,000 adults, Annals of Internal Medicine found that sitting for excessively long periods of time is a risk factor for early death, and people who sat for less than 30 minutes at a time had the lowest risk of early death.

Do you or your loved one identify with any of the below?

Here are adverse effects on the body that can occur from sitting too much and too long.

• Low energy expenditure and slowed metabolism. When you sit for a long time it slows your metabolism. This can cause obesity especially fat gain around the middle which can lead to metabolic syndrome, heart disease and diabetes.
• Poor posture/back and neck pain. Sitting causes the pelvis to rotate backward putting pressure on the lumbar discs. This position forces the head forward and cause the shoulders to curve to compensate for the weight transfer. The body’s major muscle groups aren’t being utilized which causes muscle wasting, this makes you weak and less likely to get out of that chair.
• Stiff muscles. Sitting causes your hip flexor muscles to shorten, which can lead to problems with your hip joints. This contributes to stooped posture.
• Reduced social skills loneliness or depression. Too much sitting can be isolating which can cause a decline in social involvement and psychological well-being.
• Vitamin D deficiency. Unless you are sitting outside, being inside in front of the TV can lead to depression due to lack of sunshine promoting Vit D.
• Poorer mental health/brain fog. Your brain function slows when you are sedentary for too long. It receives less fresh oxygenated blood pumped to it when you move.
• Poor digestion. Sitting causes your abdominal contents to compress, slowing down digestion. causing cramping, bloating, heartburn, and constipation. Moving helps POOPING!!
• Cancer. Low physical activity increases the incidence of some cancers.

Let’s fix this! We are going to start by waking up your butt. A strong posterior will help get up and circulate blood all at the same time. This is also helpful on planes and long car rides.

Watch the video on how to find and activate your glutes!

1. 1. Sit tall on a ball or in a chair and stack your spine (this can be a wheel chair). Make sure both feet are flat on the floor and knees bent 90 degrees.

1. 1. Make sure you are sitting on your SIT bones, you may have to lean slightly forward to find them.

1. 1. THINK about the muscles in your bum. They are there, I promise. Activating them can sometimes be difficult.

1. You may have to touch your glutes to be able to tell if they are contracting. With good contractions, you can actually feel your body elevate.
2. Squeeze both sides and hold for a few seconds and release. Repeat 20 times.
3. Keep trying throughout the day. It’s an important exercise. You can do it anytime you sit.

Ready to fight back Parkinson’s? Schedule an evaluation to get started in Kimberly Berg’s Rock Steady Boxing classes today.

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