Today’s Features

Happy Wednesday! Sitting too much is bad. Gluteal amnesia is extra bad. Read on to learn how to fight it. We have a simple routine for you that can be easily incorporated into your busy schedule.

Sit Smart and Avoid Dead Butt Syndrome

Sitting. Almost everyone does too much of it.  Whether it's working at a desk, commuting, driving 14 hours from Minneapolis to Denver for a meditation retreat (it was very much worth it!) or relaxing at home, prolonged sitting has become a nearly unavoidable part of life. The convenience of sitting comes with dangers. One that doesn’t get as much press is gluteal amnesia, also known as Dead Butt Syndrome (DBS). This condition can cause a range of problems from muscle weakness to severe pain. Nobody wants a dead butt.

The Dangers of Prolonged Sitting

When you sit for extended periods, your body experiences several negative effects. Research has shown that prolonged sitting is associated with increased risks of obesity, cardiovascular disease, type 2 diabetes, increased dementia risk and even certain cancers. Gluteal amnesia is another big concern.

What is Gluteal Amnesia?

Gluteal amnesia, or Dead Butt Syndrome, occurs when your gluteal muscles become inactive and "forget" how to function properly. This inactivity is primarily caused by sitting for too long, which leads to the lengthening of the gluteal muscles and tightening of the hip flexors. Symptoms can include:

• Numbness and tingling in the buttocks

• Muscle tightness and weakness

• Pain in the lower back, hips, and knees

• Reduced exercise performance due to decreased glute activation

How Much is Too Much?

Understanding the risks associated with prolonged sitting is crucial for making healthier lifestyle choices. Here’s a breakdown of sitting time and its associated risk levels:

• Low Risk: Less than 4 hours per day

• Medium Risk: 4-8 hours per day

• High Risk: 8-11 hours per day

• Very High Risk: More than 11 hours per day

Studies have shown that sitting for more than 8 hours a day with no physical activity poses a health risk similar to that of obesity and smoking. In fact, sitting for just 10 or more hours per day is linked to a higher risk of dementia.

Move Every 30 Minutes

If you're in the medium to high risk range don’t despair.  You can take simple steps to counteract the negative effects of prolonged sitting. Set a reminder to move for 2-3 minutes every 30 minutes. Here are some easy activities you can do right in your home or office:

• Walk or pace around your workspace

• Perform bodyweight squats and/or lungs.  Sneak in a few deep squats (aka yoga squats).

• Do glute bridges - maybe not the best for open floor plan offices but it’s a fantastic exercise

• Standing desk - if you are just starting out with one, alternate 30 minutes standing and 30 minutes sitting then gradually extending the standing time.  After writing this I have gotten back into that habit with my standing desk.

This quick 2-3 minutes of movement will make a big difference in your health by keeping your muscles active and engaged.  No dead butt syndrome.

Wait! How do I Test My Glutes?

To determine if you’re experiencing gluteal amnesia, you can perform a quick test known as the Lying Glute Activation Test. This simple exercise helps you check if your glutes are properly activating and functioning.

Lying Glute Activation Test

1. Lie on your back with your legs straight.

2. Place your hands under your buttocks so you can feel your glute muscles.

3. Lift one leg off the ground while keeping it straight.

4. Focus on feeling the contraction in your glute muscle.

If you notice that your glutes are not engaging or if other muscles like your lower back or hamstrings are taking over, it may indicate weak glute activation.

Get Started Today

Set a reminder and make this a new healthy habit.  These quick 2-3 minute breaks will keep your glutes activated and hip flexors loose.  We want you to do everything you can to avoid those nasty risks associated with too much sitting.  Implement this simple approach today.

Friday we are diving into the importance of smiling and how you can improve yours to transform your aging process. Your homework is to practice smiling as much as you can today and tomorrow so you are prepared for Friday’s article. 🙂 

Be Timeless,

Mary and John

Publishers, AgeBetter.news