The Floor Project

An undeniable truth of modern living is that we are all sitting much more everyday than our ancestors did.

Humans were never intended to spend so much time sitting still, resting in or being supported by chairs, seats and sofas. As evidenced by much research, prolonged sitting contributes to ill mental and physical health. An average day may see the average adult sit for 6.5 hours and adolescents 8.5 hours. (Research Link)

These figures are based on a study from 2011 to 2016. Our lives have changed significantly in the past year also, with home study and working from home being a new norm for many. The physical activity outcome from this change equates to even further potential for prolonged sitting.

My goal with this page is to encourage you to spend more time on the floor, as you rest, work, move and perhaps eat a meal or two.

But why is chair sitting such a problem?

Resting has for multiple millennia been carried out not in a chair, or a soft, embracing sofa lounge; but by resting on the ground. Yes, often with some support from cushions, bolsters or a tree! Humans are animals, designed to move, to thrive by being active and resting when needed. Modern humans however seems to live to rest.

Most humans get out of bed, rest to eat, lounge in a supportive chair in a vehicle to get to work and then possibly rest in another chair to work, only to head home to rest up on the sofa. Often people will include going to the gym to sit on machines to workout too! Not everyone works in a chair of course, but the trend is heading that way.

The problem for health is not just the lack of activity directly, but all the indirect affects or tolls on the body.

  • Poor circulation
  • Increased blood pressure
  • Increased blood sugar
  • Increased body fat, especially around the waist
  • Reduced ocular muscle use
  • Increased risk of dementia, diabetes, heart disease, cancer
  • Increased stress
  • Reduced muscle tone, strength
  • Pain – neck, back, shoulder pain is common with long term sitters

Choosing the floor

Sitting on the ground is not as popular as it used to be in western cultures. Mostly it is looked down upon, as a poorer option to rest in. We no longer have to choose the floor as a resting position as we have money to buy lots of sitting furniture to sprinkle around the home. God forbid we have a space with nowhere to sit our behinds!

I have had a terrible history with back pain, shoulder pain, hip and knee problems that all culminated (with an outcome epiphany) when I took a family trip back to Ireland in 2016. After only a few hours onboard the plane my hips and lower back were aching. In the terminal of Singapore I spent 20 minutes stretching and doing my usual mobility routine which helped, but once I was onboard again, the pain and stiffness set in quickly. After my arrival all the stretches helped but the sudden change to my lifestyle for 4 weeks of sitting in cars, around dining tables catching up with people really made me realise how troublesome sitting in chairs was.

On my return I delved into the work of Katy Bowman and her passion for helping people regain their comfort with resting on the floor, going barefoot and other wholesome ideas. Since then I have moved away from my armchair and spend my rest time, lunch time, work, study and family movie time, sitting on my yoga mat on the floor. In doing so, my back and hips stay happier for longer.

Let’s look at a list of the benefits of sitting, resting on the floor.

  • Reduced hip tension. Prolonged chair sitting shortens the hip flexor muscles causing tight and stiff hips – a leading cause of lower back pain. When you sit on the floor, the extra moving uses and relaxes the hip flexors.
  • Encourages natural movement and stability. Without the support of a chair, sitting on the ground forces your body to engage trunk muscles for stabilisation and encourages joint articulation.
  • Increased mobility. Sitting on the floor is what I like to call moving rest. The frequent shifting of positions continuously uses and stretches muscles throughout the body, without being a workout.
  • Improved ‘get up’. Choosing to rest on the floor brings with it the great practice of getting to the ground and back up. Much study has been conducted into the importance of being able to move down to the floor and then return to standing.
  • Bed time. Think of the last time you stayed up too late to watch TV. Your cosy chair probably made it easier to stay up. When you’re resting on the floor and that becomes too tiring, your body is telling you it’s bed time.

Being totally honest, sitting on the floor can initially to a challenge, uncomfortable and will take a planed approach to get accustomed to it. Much like wearing a pair of your expensive, fancy shoes takes some wearing in time, it can take a wee bit of practice to get your body used to floor time. Of course, I advice you to choose wider, thinner, less restrictive shoes too, but that’s another topic for another day.

Here is a plan

Rather than jumping into selling all your furniture on gumtree and embracing your new floor based lifestyle, let’s just shoot for some reasonable efforts.

The basic plan below which I’ve imaginatively called The Floor Project is a serving suggestion to play with, to encourage your body to adapt to the demands of floor sitting before embracing the freedoms it will deliver. How quick you get used to sitting on the ground depends on your body, how much chair sitting you do and how much you practice.

You may need to keep your chair close by to assist getting to the floor if you are particularly stiff and maybe use a soft rug, a yoga mat and a cushion can be of use too, to help with comfort.

The sitting position options are numerous. From kneeling, squatting, sitting and lying prone, you have many variations to explore.

Don’t limit yourself to sticking with just one style, shift around and try as many options as you can. Be imaginative. Don’t be worried about what the names of the positions are, just move and be comfortable.

Here I’ve taken 15 different photographs to illustrate your options.

The Floor Project Plan

This plan is basic. You can of course experiment with how much daily floor time is reasonable and practical, but I encourage you to give this plan a go for at least the 4 weeks. Truth is, if you can spend 10 minutes on the floor and don’t feel the urge to get up, why not spend more time down there.

The caveat to this plan is what your body brings to the game. If your legs start to cramp and get pin and needles, well then, practice is up for the moment. Get up, move around and maybe tray again later. The times below are suggested ‘accumulations’ per day. A minute here and there adds up.

Week 1:

  • Aim for 5 to 10 minutes a day of accumulated floor time.

Week 2:

  • Aim for 10 to 15 minutes a day of accumulated floor time.

Week 3:

  • Aim for 15 to 20 minutes a day of accumulated floor time.

Week 4:

  • Aim for 20 to 30 minutes a day of accumulated floor time.

Weeks 5 onwards, I think you can handle more. Maybe you’re ready to move that armchair to the corner and spend your evening time resting on the floor.

Not ready for full blown floor rest?

You can still easily modify your chair sitting positions. If getting to the floor is a trip too far for now, or, if you just have to use a chair at your work station, consider building in some of the above ground based positions on your chair.

You can sit cross legged, side sit, straddle sit and so much more. See below for a few demos. Any frequent change of posture is good. You really want to get out of fixed positions for lengthy periods of time – even 20 minutes in a static position is detrimental. Change is good.

Here is a fun experiment I had on the gym bench. Not quite a chair but close enough. Sure, you might get strange looks sitting at the cafe ‘on’ the chair… or you could sit on the ground. Your call.

Want to get in touch, share a story about getting down to the floor and staying there for a while? Please do, I’d love to hear from you.

Jamie