Move it or lose it: How prolonged sitting impacts your backside
Fitness experts say we need to move our bodies as often as possible to avoid losing muscle strength but one University of Guelph professor believes it’s especially true for anyone who works at a desk all day.
"If you're sitting for long periods of time, you're not being as physically active as you would be," Steve Brown, an associate professor in the department of Human Health & Nutritional Sciences, said.
So what kind of impact can this have on your rear-end?
Brown said a lack of movement could cause those muscles to change.
“You're just simply not using those big hip extensor muscles as much in a new job where you're sitting for long periods of time, then certainly those muscles, in theory, could get smaller and change the shape of your butt,” Brown explained.
He said switching to a standing desk can help engage those muscles throughout the day, adding that people who do have to sit shouldn’t be afraid to change their position.
“There is no perfect posture to sit. So dynamic sitting is certainly better than static sitting.”
Brown’s number one tip is stepping away from the desk.
“Frequent breaks would mean getting up and moving, doing something different than sitting,” he explained.
“I like to recommend setting a timer,” said Sean Meagher, a registered physiotherapist and clinic manager at Depth Training and Physiotherapy. “Then, whether it's every hour or between meetings, just getting up and moving around.”
Meagher added that if you haven’t done much movement during the day, clenching your buttocks can help get the blood flowing. However doing it for too long can actually have a negative impact.
“If we walk around with our biceps flexed all day is not going to feel very nice either. So the more that we can move and put our body in different positions, the overall happier our joints are going to be,” Meagher explained.
There are more ways to strengthen the muscles beyond your workday.
At Move Strong KW in Kitchener, coaches focus on helping clients improve their strength and mobility. Owner Davor Cvijic said your glutes help with abductor and hip extension. Moving the hip back and out, plus adding weight for strength training resistance can help.
Davor Cvijic leads a class at Move Strong KW in Kitchener, Ont. on April 10, 2024. (Colton Wiens/CTV Kitchener)
“Anything that works that hip extension or archetype,” urges Cvijic. “So step-ups and lunges and squats, anything in that direction will help.”
Cvijic said Move Strong KW focuses on staying active and not on physical attributes – like the shape of one’s posterior.
“It’s a nice side effect that people like as a result of restoring movement and proper function at the hip,” Cvijic added. “Plus, it's important because no one's ever written a rap song about having a small butt.”
CTVNews.ca Top Stories
Iran President Ebrahim Raisi still missing after helicopter accident in mountains
A helicopter carrying Iranian President Ebrahim Raisi, the country's foreign minister and other officials apparently crashed in the mountainous northwest reaches of Iran on Sunday, sparking a massive rescue operation in a fog-shrouded forest as the public was urged to pray.
What do we know so far about the mysterious crash of the helicopter carrying Iran's president?
The apparent crash of a helicopter carrying Iran's president and foreign minister on Sunday sent shock waves around the region.
'A horrible way to start the summer': 3 killed in serious boat crash on lake north of Kingston, Ont.
Three people were killed and five others were injured Saturday night following a boat crash on the Buck Bay area of Bobs Lake, north of Kingston, Ont., the Ontario Provincial Police (OPP) said.
Walmart, Costco refusing to sign grocery code of conduct 'untenable': industry minister
Industry Minister Francois-Philippe Champagne says it's 'untenable' for 'smaller players' like Walmart and Costco to delay signing on to the government- and industry-led grocery code of conduct, now that industry giant Loblaw has agreed to do so.
Ottawa driver who appeared to be racing another vehicle on Highway 416 facing charges
The Ontario Provincial Police (OPP) says an Ottawa driver is facing charges after being caught going 187 km/h on Highway 416.
Ex-partner charged with first-degree murder after 55-year-old woman killed in Montreal
Less than 24 hours after Montreal's 12th homicide investigation began, Montreal police confirmed that a 55-year-old woman's death in St. Michel is the island's 13th homicide. The woman's ex-spouse has been charged with first-degree murder.
VIDEO Born without front legs, this dog has been inspiring the world for 3 years: Dresden farm owner
A sanctuary dedicated to animals with disabilities is celebrating the third birthday of one of its most popular residents.
Canadian immigration asks medical worker fleeing Gaza if he treated Hamas fighters
Lawyers are questioning Canada’s approach to screening visa applications for people in Gaza with extended family in Canada after one applicant, a medical worker, was asked whether he had treated members of Hamas.
Diddy admits beating ex-girlfriend Cassie, says he's sorry, calls his actions 'inexcusable'
Sean 'Diddy' Combs admitted Sunday that he beat his ex-girlfriend in a hotel hallway in 2016 after CNN released video of the attack, saying in a video apology he was 'truly sorry' and his actions were 'inexcusable.'