Thread by @mike_behr_

This might save your life...

If you sit more than 8 hours a day, you're setting yourself up for:

• Early death
• Chronic pain
• Metabolic dysfunction

Here's everything you need to know to reverse the physical damage of sitting:

First, let's talk about what sitting actually does to your body.

• Your hip flexors shorten and tighten
• Your glutes shut down completely
• Your spine compresses by 40%
• Blood pools in your legs

And if you're like most executives, you're doing this 10+ hours daily.

The consequences are devastating.

• Your risk of heart disease increases by 147%.
• Your metabolism slows to a crawl.
• Chronic back pain becomes your new normal.
• Your posture deteriorates, causing neck and shoulder tension.

But here's the kicker...

Even crushing it at the gym won't save you.

One hour of exercise doesn't offset 10 hours of sitting.

You could hit the gym religiously, but still feel like garbage..

Here's what actually works:

1. Movement every 30 minutes.

• Set a timer on your phone.
• Stand up for 2 minutes.
• Do 10 bodyweight squats.
• Walk to get water.

This simple habit prevents blood pooling and keeps your metabolism active throughout the day.

2. Fix your workspace setup.

• Your monitor should be at eye level - no looking down.
• Feet flat on the floor, knees at 90 degrees.
• Elbows at 90 degrees when typing.

Poor ergonomics creates muscle imbalances that compound over years.

3. Master the hip flexor stretch.

• Kneel in a lunge position.
• Push your hips forward.
• Hold for 30 seconds each side.
• Do this 2-3 times per day.

Sitting shortens your hip flexors, which pulls your pelvis forward and destroys your lower back.

4. Take walking meetings whenever possible.

Most calls don't require you to be glued to your desk.

• Stand up.
• Pace around.
• Use wireless headphones.

You'll burn calories, improve circulation, and often think more clearly while moving.

This habit alone can add 2-3 miles of walking to your day.

5. Train your shoulders 2-3 times per week.

This has been the biggest game-changer for my posture and physique.

• Lateral raises
• Rear delt flyes
• Overhead press

2-3 times per week.

Strong shoulders pull you out of that hunched-forward position and create that confident, powerful look.

The bottom line:

Your body adapts to what you do most.

Sit 10 hours a day?
It gets really good at sitting.

Move regularly throughout the day?
It stays mobile and strong.

Small actions compound into massive results over time.

What’s your best piece of advice for counteracting the effects of sitting?

Drop it down below.

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