Sitting Kills, Moving Heals

1. Gravity: An Underappreciated Force for Health

It is gravity that enables our muscles to know they are being used, so that they can rebuild themselves.

Constant companion. Gravity, the force we often take for granted, is essential for human health. It's not just about keeping us grounded; it actively stimulates our muscles, bones, and nervous system, prompting them to rebuild and maintain themselves. Without gravity, our bodies deteriorate, as evidenced by the experiences of astronauts in space.

Gravity's role. Gravity's constant pull provides a necessary stimulus for our bodies to function optimally. When we stand upright, gravity challenges our cardiovascular system, strengthens our muscles and bones, and helps maintain our sense of balance. It's a fundamental force that shapes our physiology and keeps us healthy.

Re-evaluating gravity. We need to shift our perspective from viewing gravity as a burden to recognizing it as a vital ally in our pursuit of health and well-being. By understanding how gravity affects our bodies, we can make conscious choices to incorporate more gravity-challenging activities into our daily lives.

2. Spaceflight Reveals the Detrimental Effects of Gravity Deprivation

Astronauts, chosen on the basis of being the healthiest and the fittest—of possessing the “right stuff”—are transformed by the lack of gravity in space into the likes of seniors thirty of forty years older.

Accelerated aging. Spaceflight, where gravity is significantly reduced, causes rapid physical degeneration in astronauts. They experience bone loss, muscle atrophy, cardiovascular deconditioning, and balance problems, mirroring the effects of aging. This accelerated decline highlights the importance of gravity for maintaining health.

Reversible effects. The good news is that these changes are largely reversible when astronauts return to Earth and resume their active lives. This recovery demonstrates the body's ability to adapt and rebuild when exposed to gravity again. It also suggests that we can apply these lessons to combat the negative effects of sedentary lifestyles on Earth.

Key findings:

• Bone density loss: Astronauts can lose bone density at an alarming rate in space.
• Muscle atrophy: Muscles weaken and shrink due to lack of use.
• Balance problems: The inner ear, responsible for balance, becomes less sensitive.

3. Sedentary Lifestyles Mimic Spaceflight, Leading to "Gravipause"

Sadly, our modern sedentary lifestyle—which mimics the lack of gravity experienced by astronauts in space—produces a wide variety of spaceflight-like symptoms, and these problems are becoming apparent at an ever-younger age, and even in children.

Modern conveniences. Our increasingly sedentary lifestyles, driven by technology and convenience, deprive us of the gravity-challenging activities that our ancestors engaged in daily. This lack of physical activity leads to a condition the author calls "gravipause," characterized by symptoms similar to those experienced by astronauts in space.

Gravipause symptoms:

• Obesity
• Diabetes
• Heart disease
• Osteoporosis
• Muscle wasting
• Balance problems

Early onset. These health problems, once associated with aging, are now appearing earlier in life, even in children. This alarming trend underscores the urgent need to address the issue of gravity deprivation in our society.

4. Frequent Postural Changes are Key to Combating Gravity Deprivation

Rather, a multitude of frequent, low-intensity stimuli, throughout the day, 365 days a year is the optimal approach.

Standing up often. The key to combating gravity deprivation is not necessarily intense exercise, but rather frequent postural changes throughout the day. Standing up, sitting down, bending over, and stretching all challenge gravity and stimulate our bodies in beneficial ways.

More stimuli. The body responds more effectively to frequent, short bursts of activity than to prolonged periods of inactivity followed by intense exercise. Each time you change your posture, your body initiates a cascade of physiological responses that help maintain health and fitness.

Practical tips:

• Stand up from your desk every 15-20 minutes.
• Take the stairs instead of the elevator.
• Walk around while talking on the phone.

5. Stabilizer Muscles: The Unsung Heroes of Gravity Fitness

Think of the deep muscles along your spine that keep you upright. If they did not work you would tilt forward.

Two types of muscles. Skeletal muscles can be categorized into two broad categories: stabilizers (postural muscles) and mobilizers (movement muscles). Stabilizers, often neglected in traditional exercise routines, are crucial for maintaining posture and balance.

Stabilizers vs. Mobilizers:

• Stabilizers: Work continuously at low intensity to keep us upright.
• Mobilizers: Produce great force but fatigue quickly.

Mitochondria and energy. Stabilizer muscles rely on low and sustained effort, less than 30 percent of a maximum voluntary contraction, and may or may not result in movement. Such energy efficiency depends on larger numbers of healthy mitochondria, the energy machines inside cells.

6. NEAT (Non-Exercise Activity Thermogenesis) is Crucial

NEAT is a much greater component of your body’s total energy expenditure throughout a typical day than are structured high-intensity exercises such as walking, running, bicycling, or working out in a gym.

Small movements matter. Non-exercise activity thermogenesis (NEAT) refers to the small, brief, yet frequent muscular movements we make throughout the day. These movements, such as fidgeting, changing position, and doing housework, contribute significantly to our overall energy expenditure.

NEAT vs. Exercise:

• NEAT: Burns more calories than structured exercise for sedentary people.
• Exercise: Important for cardiovascular health and building strength.

Inactivity's impact. Inactivity interferes with sugar and fat metabolism. Deprived of the daily challenge of gravity, the metabolism of both astronauts in space and volunteers in bed is changed, with fat accumulating to replace muscle used to provide sufficient energy for the body.

7. Mechanical Signals and Low-Intensity Vibration Benefit Bone Health

Contrary to current theory, Rubin claims that large signals, such as those created by a foot hitting a pavement, are not the best signal for bone. Instead, bone responds to signals that “are more like buzzing than pounding.”

Buzzing, not pounding. Bone density increases in response to short daily exposures to high-frequency, mechanical signals (0.3G) that are about three orders of magnitude below those induced by exercise. Bone responds to signals that “are more like buzzing than pounding.”

Vibration platform. Standing on a vibrating platform for 10-20 minutes a day can "trick" the body into thinking it is receiving a load-bearing strain, making the bones get stiffer and stronger. This low-intensity, high-frequency vibration treatment may also stimulate stem cell production.

Shivering is NEAT. Shivering, the body's response to cold, involves low-intensity, high-frequency muscle contractions, similar to the vibrations used in Rubin's research. This suggests that even small movements can have a significant impact on bone health.

8. Turn Everyday Activities into "G-Habits"

Increasing awareness of gravity in all we do and systematically converting daylong, natural, non-exercise activities into lifelong habits (I call them “G-habits”) is the first step to better health.

Conscious awareness. The key to making better use of gravity is to increase our awareness of how we move and position our bodies throughout the day. By consciously choosing activities that challenge gravity, we can strengthen our muscles, bones, and nervous system.

G-Habits. These are activities that allow us to use gravity for our benefit, and it changes the way our environment is built to encourage these positive habits.

Examples of G-Habits:

• Standing up frequently
• Walking tall
• Taking the stairs
• Stretching at your desk
• Carrying groceries

9. The Health and Fitness Pyramid: G-Habits as the Foundation

Preventive health care starts at home with a foundation of constant motion to reset and sustain health, strength, confidence, and vigor.

G-Habits as the base. The author proposes a "Health and Fitness Pyramid" with G-habits forming the foundation. These everyday activities provide the essential stimulus for maintaining health and fitness.

Pyramid levels:

• Basic: G-habits, yoga
• Optimal: Aerobic activity, strength training
• Extra: Gym workouts, intense exercise
• Peak: Elite athletic training

Prioritize G-Habits. Even if you engage in structured exercise, it's important to prioritize G-habits throughout the day. These small, frequent movements provide a constant stimulus that keeps your body functioning optimally.

10. G-Therapy: Using Gravity to Treat Specific Health Problems

Using gravity efficiently can promote repair in people whose controls and relay connections have been compromised through injury or disease, or in people who are bed-ridden for an extended period while recovering from a serious illness.

Rehabilitation. G-therapy can be used to help people recover from injuries, surgeries, and illnesses. By restoring gravitational stimulation, we can promote muscle strength, bone density, and balance.

Specific conditions:

• Metabolic disorders: Obesity, diabetes, muscle wasting, osteoporosis
• Brain injury: Cerebral palsy, stroke
• Spinal cord injury

Techniques:

• Centrifugation: Increasing the gravity load
• Vibration: Stimulating bone growth
• Balance exercises: Improving coordination and stability

Last updated: April 14, 2025