Say Goodbye to Post-flight stiffness

“Sitting is the new smoking.” We have all seen this becoming the catchphrase of the 21st century. And, while the statement has some reality, I beg to differ in certain aspects of this sentence. Smoking is still stigmatized in Indian society. It's often seen as not an indication of a bad habit but of a bad character. However, the same cannot be said about leading a sedentary lifestyle. Sitting for long hours during the day is a part of most of our working lives.

What does sitting do to you, you ask?

1)   Increased Risk of Cardiovascular Disease:

• Sitting for more than 8 hours a day without physical activity increases the risk of cardiovascular diseases by up to 147%.

• Adults who sit for more than 4 hours a day have a 125% increased risk of heart disease compared to those who sit less than 2 hours a day.

2)     Impact on Obesity and Metabolism:

• Adults who spend more time sitting have a 112% higher risk of diabetes.

• Prolonged sitting is associated with a 90% higher risk of obesity.

3)    Musculoskeletal Issues:

• Sitting for extended periods can lead to musculoskeletal problems such as back and neck pain. It's estimated that 80% of Americans will experience back pain in their lives, often attributed to poor posture and prolonged sitting.

4)   Cancer Risk:

• Sitting has been linked to a 30% higher risk of certain types of cancer, including colon, breast, and endometrial cancers.

5)   Mental Health Effects:

• Sedentary behavior is associated with an increased risk of depression and anxiety.

6)     Overall Mortality:

• Studies have shown that prolonged sitting is associated with a higher risk of premature mortality, independent of physical activity levels. For example, individuals who sit for more than 8 hours a day have a 15% higher risk of early death compared to those who sit for less than 4 hours a day.

These risks are particularly pertinent for a pilot, whose profession often demands long hours in a seated position.

However, amid these alarming statistics lies a beacon of hope: the power of proactive measures. Think of these 5 minutes as daily installments toward your long-term fitness as a pilot.

1.    NECK

·      Start with 3 neck rotations clockwise and anti-clockwise

·      Look to the right, hold for 2 seconds, and return to the center. Repeat the same with the left side. Repeat this twice

·      Look up and down. Repeat this twice.

2.    SHOULDERS

·      Shrug your shoulders up, hold momentarily, and release. Repeat twice.

·      Roll your shoulders front and back. Repeat twice

3.    BACK

·      Perform a seated cat/ cow. Sit on a chair with the spine long and both feet on the floor. Place your hands on your knees or the tops of your thighs.

·      On an inhale, arch your spine and roll your shoulders down and back, bringing your shoulder blades onto your back. This is the cow position.

·      On an exhale, round your spine, drop your chin to your chest, and let the shoulder and head come forward. This is the cat position. Repeat twice.

4.    ABDOMINAL CONTRACTIONS

·      These are great for releasing trapped gases from the pressure differential that is experienced during flying.  Sit upright and pull your belly button into the spine. Hold for 1 second and release. Repeat this 10 times.

5.    WRISTS

·      Rotate your wrists clockwise and anti-clockwise five times.

6.    LEGS

·      Elevate your right leg and extend as far as you can. Give your whole leg a stretch and release. Repeat with left leg.

7.    ANKLES

·      Perform ankle rotations clockwise and anti-clockwise. Repeat twice.

8.    DEEP BREATHING

·      As your final step, inhale for the count of four, hold for four, exhale for four, and hold again for four. Repeat this as needed.

So there you hate it! A comprehensive and super-effective sequence to combat fatigue and stiffness.

Let us take heed of these insights and prioritize our health, one exercise break at a time, ensuring longevity and vitality both in the cockpit and beyond.