• Kyle Krancher


Updated: Oct 28, 2020


Dog standing on a plyometric box in a gym next to a white board where a man is resting his foot after a workout
It's too easy in this day and age to get swept away with work and spending hours in the same position.

Now that I have your attention, what the hell am I talking about? Am I saying to stop working entirely and quit your job? Nope, not even hinting at it. What I'm saying is we need to get up and MOVE throughout the day. In this blog post, I'll go over how the way we work is killing us (and our productivity) and how we can combat this (if you're not a big reader, you can watch some training footage and listen to me read this blog post!).

Sitting is the new smoking

"...our squat ends where the chair begins.”

I know, bold statement, right? Let's unpack this a bit. Back in the day, humans would sit in a deep squat as a position of rest. We did all sorts of things in this position. We tended to fires, whittled sticks, prepared meals, worked behind our laptops and....hey, wait a minute...

Through our evolution, our instinct for self preservation has remained constant. We do whatever it takes to keep our livelihood intact which today is heavily benched in our #Work. You can't survive without food, you can't buy food without money, and you can't get money without working. I think it's safe to say that 99% of us complete our work utilizing on one of the greatest creations ever; the chair! Now that this lovely invention is everywhere, our #Squat ends where the chair begins.

"...our inability to squat...reaches far beyond the movement."

If we work a traditional 9-5 #Job, we're spending a third of our day sitting. That means our hip is closed, there's pressure on our low back, and unless we have perfect posture, chances are those shoulders slouch, further solidifying our bodies into an early state of decrepitude. Some may argue "Big deal, so I just won't squat as low. What do you want from me?". Well, our inability to squat low as a result of endless hours of sitting reaches far beyond the movement. It's merely one of the many bi-poducts of a stagnate life.

Young man squatting with a heavy barbell on his back
Conditioned by sitting in chairs, we now treat the squat as an exercise when it used to be a position of rest

Sitting for prolonged periods stiffens our tissues making it difficult to move. When moving becomes difficult, we take the path of least resistance (as our oh-so-efficient species does) and we stop moving even after our work day is over. As movement seizes, our diet takes over and we begin seeing health issues arise, as we're not utilizing our food for fuel. Obesity, hypertension, heart disease, high cholesterol, and #Diabetes are just a few of the leading preventable health issues we face as a society today. I'll be the first to say this is a gross oversimplification but it's a slippery slope, my friends. The simple act of sitting for too long is quickly becoming the root of the same health issues smoking cigarettes causes. Sitting and living a life of stagnation is killing us. BUT, don't burn your chairs/stools/couches just yet! There's a simple strategy to begin to combat a stagnate life.


Yesterday my uncle texted me after reading my last blog post 3 Golden Rules of Exercise. He said "I thought of you as I just did 10 #Burpees!" He works more than anyone I know and has a long history of back injuries so I was #Pumped when he felt inspired to move! We got to talking and our conversation ultimately lead to the topic of this post. I said how proud I was of him for breaking up his work day with some movement and I shared a tip I learned (and later adapted) when working in an office in another life. I can't remember who first told me this, but it's known as the 20/20/20 rule. It's original intent was to save your eye sight. Every 20 minutes, look 20 feet away from you screen, for 20 seconds or longer. That way you're not locked into the same depth of field, bombarded by light for hours on end.

Now as important as eyesight is, I think getting our bodies moving so we can continue to move takes precedent. I changed the rule to every 20 minutes, GET UP and move 20 feet away, and stay moving for 20 seconds (or more if you like!). I found this not only broke up the monotony of my day, but it also kept my blood flowing, my #joints loose, and kept my productivity up as I never felt bogged down in an endless email portal.

"Our average attention span is a whopping TWELVE seconds...attention span of a goldfish...9 seconds."

A study done by Microsoft in 2016 found that our average attention span is a whopping TWELVE seconds. Yup, you read that right. 12 seconds. Do you know what the attention span of a goldfish is? 9 seconds. Yikes! If that doesn't make 20 minutes seem like an eternity when it comes to #Productivity, I don't know what else will! Hopefully this better illustrates how being parked behind a monitor for hours KILLS our usefulness when it comes to the task at hand. Getting up periodically not only breaks up our day and keeps us moving, but it also momentarily renews our attention span when we revisit our work.


In order to keep our livelihood afloat, we have to work. Just because this is a fact of life doesn't mean we're doomed to work in the same hunched over position pounding away at our keyboards endlessly. Getting moving using my adaptation of the 20/20/20 rule not only gets us out of the chair, it also breaks up our day, begins a pattern of continuous movement and increases productivity as we revisit our work with a renewed focus. Stop working so much and start moving.

As always, thanks for stopping by for the quick read and I hope you found something useful in this post! Until next time.

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