- You sitting all day long at work or watching TV?
- Here are seven recommendations
that'll help offset the negative side effects of sitting.
♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapist ♪
♪ On the internet ♪
- Okay, sitting all day, what's the big deal?
There's a reason why in the last five or 10 years
sitting "has become the new smoking",
because they can really damage your life over the long-term.
Mike, what do you say about that?
- It can decrease your mobility
and your legs from sitting too much,
you burn less calories, you're less active.
It's harder to actually get into a squat position
if you're constantly sitting like this all day.
- As well as low back pain is often caused from sitting.
That's been known for a long time.
So one thing you can do, the first thing is simply
get off your chair and go for a walk
every 30 to 45 minutes.
You don't have to walk a mile.
Simply go for a one to two minute walk,
maybe a little bit longer if you can.
Come back and go back to work.
- Go get to water fountain, go to the bathroom,
go say hi to a co-worker,
and you can set this timer on this desk actually
with this built-in timer feature they have.
- Right, go zero to 90 minutes.
- Yeah. - Set it for your
30 or 45 minutes, it beeps,
take care of your business
and come back and go to work again.
Okay, as you see, like many of us we're at our desk,
we're looking, Mike is demonstrating some poor posture;
head forward, rounded back,
it's going to lead the problem over time.
One thing you can do is simply stand up
and do some back extensions.
There you go.
So you're gonna get that lumbar spine, extend it back,
feels good, doesn't it?
- That feels better already, yeah.
- Yeah, and all you need to do is three to five of these.
You may want to look back up towards the ceiling
to get the neck a little stretched out as well,
and simply back to the chair and back to work.
Obviously this is only gonna take you 10 to 15 seconds.
- Yes, but another good option is-
- Wait! Sit down, Mike.
I got it figure it out. - Oh!
(Bob laughs)
- Well, go ahead.
I'll let you take it.
- Another good option is to just get a standing desk,
and you can stand and sit throughout the day.
So here we have the Flexispot Pro Standing Desk.
This is the E5 model.
So if you don't wanna sit all day,
you can simply stand even if you don't have to.
- Now, both Mike and I use a standing desk
at home for our work.
I actually have one in my garage
for when I do my mechanical work on things.
That works great for there as well as with the computer.
- So here we have the Flexispot Pro Standing Desk.
This is the E5 model.
So this can go from a seated to a standing position
and it's actually our giveaway for this week.
- Yes, so it can be delivered right to your house
if you win it and you have your own standing desk
with all these benefits.
- And if you don't win it,
we're actually offering a $40 off the desk.
So go to the description below to look for the discount code
and you can save $40 in your purchase
from the end of July all the way up to the end of December.
- August 1st, not end of July.
(Mike laughs)
- So some of the features of the standing desk
is it can hold up to 220 pounds of weight
and still go up and down.
So if you have heavy monitors working up,
Brad got on when I was going up.
That's the anti-collision feature,
so we're showing two for one here.
But as you could see, it's still going up just fine.
I'm pressing the up button.
You can also program preset heights.
So if you want a seated position or standing position,
that is a programmable function as well.
So the anti-collision feature works simply like this.
If you're going down and say some object is in the way,
once it bumps into it,
it notifies it, stops, and goes back up.
- All right, this is just a nice habit to get in.
Every 10 or 15 minutes simply do some leg pumps
or kicking your knees up like this
about five to 10 repetitions on each leg.
And you can do the ankle pumps like I'm showing here.
It's just like you're taking your foot
on and off the gas pedal.
10 repetitions, nice little exercise to do.
- It would be a good benefit for anyone
that doesn't have the option of a standing desk to do.
- That's right.
- So if you are gonna be sitting all day at your desk
or a majority of the day to not having a standing desk,
then you should get a good chair
with a good, solid lumbar support.
If you do not have a good chair,
you can simply put a towel behind your back
for some lumbar support.
But here, we have
the Flexispot Soutien Ergonomic Office Chair.
It is the OC14 model.
There are tons of features on this.
You can adjust your height like any basic chair.
You can hold on to cut there.
(both laugh)
Oh, it's 'cause I'm all the way up.
As many features, you can adjust the height
like any office chair.
You can also adjust the tilt angle if you would prefer.
So you can go back or forward more.
It has four positions.
Just lock it in place whichever one
is most comfortable for you at that time.
Also has adjustable armrest,
which can go up and down with a simple press of a button.
Can angle in and out.
It's got adjustable headrest.
It has just about everything.
And it has some nice lumbar support.
- That's right.
So if you use a towel, make sure you roll it up.
(Mike laughs)
- If you're interested in this chair,
we do have a $30 discount on it as well.
Running from August 1st through the end of December.
So check for that down below in the description box.
- There you go.
Wow, you did that well, Mark.
Tip number five, we call this
the ball back extension exercise.
And fiddly enough, Mike is gonna demonstrate it.
He's the one who actually invented this
a number of years ago and we love it.
- You just threw a ball behind your back
to get a little more curvature in your lower back
and then extend backwards.
You can put your arms up.
and go with it. - Ah, yes.
- This chair is unlocked right now
so I'm going back further,
but gets a nice little back extension.
Helps combat that forward sitting roundness you may have
if you have bad posture.
- Make sure the ball is a soft ball.
It's not gonna be like a basketball where it's hard.
It will not work otherwise.
Six to eight inches in diameter
and, you know, take one from your kids.
They will-
- You can even deflate it a little bit.
- Yes, exactly.
Here we go.
Okay, a little good ergonomics while you're seated
working on your computer like this.
As you see, Mike's got the screen, maybe a little bit high,
but look at this angle of his arm.
It's higher, it's more than 90 degrees.
Ideally, you wanna have this desk down lower.
So we're gonna drop that down.
And this is also gonna put the shoulder blade
and the whole shoulder girdle at a more relaxed position
so you don't get those knots right up here
in that upper trap.
And here we are.
There you go.
That's it.
So he's got a nice position,
nice height of the keyboard, nice arm position,
and look at this,
the edge of the table is not cutting into his wrist,
which it was when it was up higher.
I didn't point that out, though.
Darnt it. - No.
And if you're too low,
- Ah! you're probably gonna be
flexed over too much, so.
- Right, there's that sweet spot.
- Yeah. So adjustable desks
are very beneficial in that area.
- Yep.
- And the last tip is to do some glute squeezes
or butt squeezes.
So you can do it standing,
you can do a sitting, too
if you like- - Yes, actually you can.
I was doing it on the airplane.
I was sitting there for five hours of last
and I was doing butt squeezers
just to get the circulation in my bottom.
- Did anyone look at you?
- Well, we don't talk about it.
- You can't really tell if someone's doing it
unless they're making a weird face.
I'm doing it right now
on camera. - They could tell.
(Mike laughs)
Anyways, it was very helpful.
- But this is just a good option to try
if you cannot get up and move
to help combat the negative side effects
of sitting too long.
- Right, or if you're standing under a standing desk,
you do it as well.
- Yeah, so you can do that anyway.
- You got 10 repetitions every hour or so,
takes about 10 seconds.
- So I think the best thing to do
if you're sitting a lot is get up and move,
do some of these tips,
and find out which ones work for you
and help combat those negative side effects.
- And then be consistent.
Consistent, consistent. consistent equals progress.
- Yes.
- There you go.
Should we go on with anything else or you on a?
- I think that's everything.
If you wanna check out the Flexispot deals,
check the description box below.
We have discounts on both of these products.
- And remember, if you want one for your garage,
you know guys, your wife might wanna get you one.
Get out there and then you've got a good excuse
to go out in the garage and fix stuff.
- It could be a eating table, work bench.
- They do work good at family gatherings
to put the food on and you can raise it up and down.
If you don't want the kids after it, you raise it up.
(Mike laughs) When a kid that sits there
tree time, put it back down.
- Good idea.
- Chop that up all you want.
Take care. (both laugh)
(soft music)