The 1st principle (principle of fitness for Running): We modern people have a body suitable for running.
There are many evidences in our body that prove that our modern body is a structure suitable for running during Paleolithic hunting and gathering activities. Anthropologists estimate that Paleolithic humans ran for about 3 to 4 hours a day. However, according to a study by Stanford University in the United States in 2017, it was found that modern people around the world only walk for about an hour on average. According to a survey conducted by Radboud University (2020), the average Dutch person sleeps for about 7 hours, engages in active physical activity for about 1 hour, and engages in sedentary activities (leisure, work, travel) for about 9 hours on average. It was confirmed that This means that the 'environment of the body considered evolutionarily' and the 'living environment of modern people' are very different.
On the other hand, the average life expectancy of modern people, which was about 45 years in the 1950s, has now exceeded 70 years and has reached close to 90 years in some countries. Due to the development of medicine, the 'real lifespan of modern people' has become much longer than the 'design lifespan of the body considered evolutionarily'. The 'design lifespan of the body considered evolutionarily' can be 38 years old, which is the natural lifespan of humans suggested by researchers at the University of Western Australia. Therefore, it seems that modern people have no choice but to live a difficult life after the age of 50, especially due to degenerative diseases.
After all, since modern humans live in a living environment that is quite different from that of Paleolithic humans, it seems that there is a need to think about how to properly adapt to this changed environment.
'Things that can be considered as the main characteristics of the body when running' are that the plantar sesamoid bone is strongly stimulated, and the center of gravity of the body at the time of landing is slightly lower than when standing. In addition, the chest space is expanded, and 'the center of gravity of the body is slightly moved forward to demonstrate the driving force' may be included.
The 2nd principle (principle of Folding screen structure): Our body has a folding screen structure to the forward and backward directions, and the moment is minimized as the screen structure is folded more.
The folding screen structure means a combination of a folding screen, which is a combination of a plate and a hinge, and a hydraulic actuator that induces pushing and pulling forces in terms of the composition of mechanical elements.
When we stand or walk with this screen structure, the moment is minimized when we take a posture with our chest pushed forward while slightly pulling our hips back (in other words, slightly bending our knees). In this way, the moment induced by the chest protruding forward and the moment induced by the hip and arm retracted backward are similar in magnitude, but the moment directions are opposite, so the sum of the moments becomes almost zero. In addition, when the head is in a more or less upward gaze, the distance that the center of gravity of the head is horizontally deviated from the cervical vertebrae is minimized, and the moment caused by the head is also minimized. In this position, relatively deep breathing can occur than in other positions. In particular, not only the head but also the center of gravity of the arm must be placed at a position where moment generation is minimized.
Even when sitting, a simplified posture with a two-dimensional, seven-tier folding screen structure is advantageous in minimizing the moment. However, the thigh is placed on a chair support with the front side inclined downward by about 12 degrees relative to the horizontal plane. In addition, the maximum load is applied to the soles of the feet when standing, but the maximum load is applied to the thighs when sitting. It is recommended that the function of the sole of the foot be reduced by compensating for a slight moment for the 'center of gravity of the upper body placed in front of the lumbar vertebrae'.
When the center of gravity of the upper body goes beyond the vertical line in the picture above, the vertebrae are converted to share the moment generated in the upper body.
The 3rd Principle (Principle of Balance): The closer the time-averaged posture is to the moment-minimizing posture, the less fatigue builds up.
As time-averaged postures of standing, walking, and sitting postures, which change moment by moment according to people's various lifestyles, have a minimized moment, blood circulation occurs more smoothly in muscles and cells, so fatigue is less accumulated. Also, from the point of view of recovery, trying to take a correct posture when postural imbalance occurs on one side does not mean returning to the correct posture. Even coming back can take a very long time. Therefore, it is necessary to take a slight excessive posture in the reverse direction of the deformed direction from a line that does not burden the body, so that it can return to the correct posture in a relatively short time.
The less the physical stress is accumulated, the less the moment generated by the horizontal deviation from the joints or vertebrae on the force transmission path, which is caused by the weight of a specific body part, is minimized. Also, as the moment is minimized, breathing can be deep and long.
In addition, in our body, the action to balance the moment in the joints or vertebrae parts of the lower body against the moment generated in the upper body parts occurs unconsciously and automatically.
On the other hand, according to the principle of neuroplasticity, nerves related to parts of the body that are used more frequently develop more, and nerves related to parts of the body that are used less often degenerate. The development of a bias in the body can cause a change in posture.
The 4th Principle (Principle of Change): In taking a posture, the more you change the repetition of muscle tension and relaxation in a cycle that is closer to breathing, which is a series of inhalation and exhalation, the less stress is accumulated on the muscles.
This principle means that fatigue accumulates the longer you maintain the same posture even if the moment is minimized. When walking or running, changes in posture occur naturally in short cycles. However, this is not usually a case of sitting down and doing something that requires concentration. From the point of view of reducing fatigue, it is good to change positions as often as possible, even while sitting. In general, the reason why a lot of fatigue accumulates in a sitting position is that there is no product that considers the principle of folding screen structure and the principle of change in office furniture.
The 5th principle (principle of Activity): You can maintain good posture only when you have enough muscle mass through appropriate physical activity on a daily basis.
In particular, when there is little physical activity, muscle mass decreases rapidly from about 40 years of age, and accordingly, various musculoskeletal disorders are likely to occur at about 50 years of age.
The 6th Principle (Principle of Connection): Posture (body), food (desire), and stress (fear) are interconnected and influence each other.
Posture (body), food (desire), and stress (fear) are the main factors of the underlying environment that make up a person's life, and they influence each other. Among these three elements, food and stress can be seen as the direct underlying environment, and when these underlying environments deteriorate, their effects are revealed on the body and mind in a relatively short period of time. On the other hand, posture can be seen as an underlying environment that affects more slowly and comprehensively. Unfortunately, it is very difficult to be aware of this tendency on your own.
Posture deteriorates relatively slowly, and its effects are gradually revealed on the body and mind, and it is difficult for people to recognize that it is because of the posture. In addition, when the posture is bad, the tendency to seek stimulating food increases and the ability to cope with stress tends to decrease.
The quantity and quality of food affects a person's health, and if this is not good, it directly affects health, and the effect is also revealed in posture and emotional disposition.
Stress is not only a result of poor posture and food environment, but also a cause of them. In particular, sustained low-intensity stress is the main cause of obesity, aggression, and depression. Prolonged sitting in a slouched posture is a major factor inducing low-intensity, sustained stress.
Many major environmental changes that came to human society unknowingly have long since deviated from the range that the human evolutionary body and mind can accommodate. Therefore, in order to adapt well to this escape environment, additional efforts are needed to understand and adjust the system of the human body and mind.
The 7th principle (principle of Recovery): Recover by taking the opposite posture of the deformed posture.
The greater the degree of deviation from good posture and the longer the period, the more severe the posture deformation. If you take a posture that is opposite to this habitual posture transformation (center of gravity position and rotation direction of each part of the body), you can recover a good posture in a relatively short time.
Also, the muscles of our body allow changes in the skeletal structure that only adapt to changes in load (posture) lasting for several months!
The process and mechanism of self-posture recovery
1. Understanding good posture (= posture that is as close to running posture as possible under given conditions)
2. Objectification of deformed posture status through related experts
3. CG (pelvis, shoulder, head) and rotation state (feet, pelvis, shoulder) of the body part that is out of good posture and the opposite posture are maintained for about 3 hours
4. Temporary reorganization of involved muscles occurs
5. Maintain the opposite posture for about 3 hours a day for about 1-3 months
6. Semi-permanent postural reorganization is complete, no longer requiring conscious intervention.
※ If you maintain the opposite posture for about 3 hours, in the initial stage, the posture is maintained without conscious intervention only on the day. If the effort of 3 hours a day lasts for about 1 to 3 months, good posture naturally sits down on my body.
Shifting the center of gravity to recover the deformed posture creates an awkward and even slightly unpleasant feeling. But if you want to contribute to your own health and well-being, and perhaps even less aggression from mankind, you should know that you need to adopt a posture similar to that used for running while sitting and walking.
The 8th principle (principle of Daily life): Maintaining and restoring posture should ensure continuity in daily life.
If possible, a person's daily life needs to include 'labor' and 'recovery activities to the normal state of the posture deformation caused by the labor' in activities within a day (or within a week). If recovery activities require special will and expenses, it is difficult to sustain them throughout life. Activities without continuity are short-lived events.
Definition of labor : Activities that keep the thoracic space in a constricted state or contribute to constriction of the thoracic space in the long term.
Definition of exercise : Activities that maintain an enlarged thoracic space or contribute to an enlarged thoracic space in the long term.
Definition of rest : Activities that maintain, or contribute to, long-term relaxation of muscle and emotional tension
Therefore, if there is an unavoidable deformation of posture due to physical or mental labor, it is necessary to take measures to restore the deformation in a routine way in daily life.
If you study or work for 2 hours, it is recommended to walk for 10 minutes to 1 hour depending on your situation. This is a lifelong, sustainable way to keep your body and mind in peak condition, anytime, anywhere. In terms of productivity, it may be a better way than before.
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