Introducing Don’t Just Sit There!

Today’s an exciting day for me. One of those jump out of bed early in anticipation of what’s to come days. Today is the day I get to announce the launch of Primal Blueprint’s Don’t Just Sit There program, packaged and perfected with my friend and world-renowned biomechanist Katy Bowman. But before I gush over Katy and the program, let me first set the stage.

The Problem with Sitting

You’ve probably heard that sitting is bad for your health. Shocker. Research is showing that prolonged sitting increases your risk for chronic disease—cardiovascular disease, obesity, diabetes, cancer…and on and on.

But Mark’s Daily Apple folks are health conscious, active, hit the gym five times a week, sweat it out in CrossFit, so the sedentary scare doesn’t really apply to us. Oh, but yes it does!

If you spend most of your time behind a desk (researchers clock it in at 8+ hours), then your hour-long exercise session isn’t protecting you from the disease risk of sedentary living. That’s because our bodies evolved to participate in varied physical movement throughout the day—the key word being varied. So even those who participate in active jobs that have us on our feet—nurses, contractors, teachers—aren’t truly protected. They’re just engaging in repetitive tasks that utilize only a fraction of their joints and muscles, which puts them at risk for overuse injuries and assorted health problems over the long haul.

The Solution to the Sitting Scare

Many of you have probably been proactive and are already happily reading this behind a standup desk or a treadmill desk, logging in several miles a day as you work. This is commendable, but ultimately not the healthiest solution. The problem goes back not to sitting per se but to unvaried physical movement. So if you trade eight hours of sitting with all day standing marathons in pretty much one position you’ll be no better off, and more tired, stiff and sore.

Anytime you have prolonged stillness (be it sitting or standing), you are putting undesirable “loads” upon certain parts of your body that can lead to pain, dysfunction, and disease.

As I did more and more research on the sitting epidemic, and the subsequent standup desk revolution, I realized that finding the best solution is more physiologically nuanced than just standing up or taking an extra walk around the block every day (although these things don’t hurt). So I reached out to Katy Bowman, because who better to answer all my body alignment questions than an expert on the structure of the human body?

In case you aren’t already familiar with her work, Katy is Director of the Restorative Exercise Institute, which offers science-based educational and movement courses for groups, individuals, and online. Katy is also a popular blogger at, and the best-selling author of one of my favorite books, Move Your DNA: Restore Your Health Through Natural Movement.

When I asked Katy for her perspective on the sitting problem she explained:

I’d break the problem of sitting into two categories. On one hand, there is the stillness. You are not moving so all of the systems in your body that depend on movement and the gravitational load to get things flowing aren’t happening.

But then there is the second piece that I like to call the geometrical problem. So it is not just that you are still; it is that when you are still, you are always assuming exactly the same position. You adapt to what you do most frequently and so you have all these changes in your physical structure like the length of your muscles, some getting longer, some getting shorter. You have lower input of what your weight is as far as your bones are concerned, so your bone density adjusts accordingly.

One of the reasons that “Sitting Kills” is not one of my favorite headlines is because the natural solution is “Great. I’ll stand up. Awesome. Problem solved.” But what happens when you take your poor geometry that has adapted to sitting—which includes the effects of shoes and belts and wallets—and put it under a greater load standing?

She answers that question and many more in the Don’t Just Sit There program.

So I partnered with Katy to develop the Don’t Just Sit There program, an online multimedia course full of expert solutions for curing chronic pain and reversing the damage done from decades of sitting.

Here’s what Katy and I cover in the program:

  • How to build the perfect workstation with respect to budgetary concerns
  • The ultimate sitting makeover to align your spine and alleviate chronic pain and discomfort
  • How to stand better, including a 8-point alignment check
  • How to “work out” on company time

You’ll learn how to boost productivity and get back in alignment with the:

  • Don’t Just Sit There eBook written by movement master Katy Bowman
  • Audiobook of the Don’t Just Sit There eBook for listening on the go
  • 10 instructional videos to guide you through optimal body alignment—including a yoga tune up ball therapy video from Dr. Dawn McCrory and Coach Kimmie Smith that will help you calm inflammation, eliminate tension, and increase mobility
  • Detailed video discussion between Katy and me
  • Don’t Just Sit There Shopping Guide eBook to help you build the perfect workstation

We’re also throwing in several complementary bonus items, most of which are only available through September 2, including:

  • Amazing Feets! to guide you on a more barefoot-dominated journey
  • Isometrics Strength eBook, Workout Plan, Training Logs and Videos by Todd Kuslikis
  • Exuberant Animal: The Power of Health, Play and Joyful Movement eBook by Frank Forencich
  • Exuberant Animal Play Book: Secret Moves and Games of the Play Masters eBook by Frank Forencich

The complete program retails for $37, but in honor of the launch we’re giving it away at the discounted price of $27—and a risk-free money-back guarantee if you’re not completely satisfied.

Click here to take advantage of this limited-time offer. And in the mean time, sit down, stand up…vary your position all day long, every day.

Prefer listening to reading? Get an audio recording of this blog post, and subscribe to the Primal Blueprint Podcast on iTunes for instant access to all past, present and future episodes here.

TAGS:  mobility

About the Author

Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples.

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20 thoughts on “Introducing Don’t Just Sit There!”

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  1. I have been following this for awhile and am happy to see that it is out! I bought it the other night and enjoy the videos and the bonuses. This is better than just an ebook or throwing up a couple videos on you tube. Well worth the money to have all of this information in one spot.

  2. Super pumped about this. I have worked desk jobs in hospitals for years and it is literally killing me. Look forward to purchasing this.

  3. This is great. Katy Bowman is thinking and writing about movement and health in a singular way. She transformed how our family lives. I first caught up with her work on Joe Rogan’s podcast (of all places)–so cool to see her teaming up with MDA.

  4. Can’t wait to buy this. When I try to check out, $4.95 for shipping is added to the cost. But I don’t think anything is going to be shipped is that right? thanks!

      1. Thanks Mark, that was it. Once I logged in there indeed was another item in the cart. Excuse the confusion.

  5. Woohoo! I’m so excited about the launch of this product. It has been so beneficial to me—even after I thought I already knew everything there was to know about not sitting all day! Katy is a total rockstar 🙂

  6. One thing that people also neglect is their eyes – you need to be readjusting focus from near to far throughout the day as well, as well as moving all the directional muscles of the eyes.

  7. Is there an option to pay per paypal? I dont got any of these credit cards…

  8. I added a standing desk about 7 years ago now and still love it. When I was sitting all day, the first thing I’d look for when I went anywhere (concert, party) was a place to sit. Now, I can stand around comfortably for hours if needed. I get sore when I have to sit for several hours in a row.

    Also, standing encourages me to move around more, pace the office, break into a stretch here and there, dancing. So there’s some additional benefit to already being in a standing position that’s just not there when you’re sitting.

  9. Im so glad that we’re finally taking a step back and looking at the big picture. We aren’t just arbitrarily clinging random minute changes to the way we live our lifes (*cough* acai berries) before trying to align everything else. This is big step. Best of Luck!

  10. Interesting. I recently switched to a standing desk and rotate back to sitting once a week. These tips will help me fine tune my approach. Thanks!

  11. Alas, despite ordering and paying two days ago, mine has still not arrived despite emailing. Disappointed 🙁 …

    1. I did not get the email with the link for downloading either. notified customer service with the order # and they emailed me the link.

  12. I bought this program and love it already. I like the paradigm shift of ‘it’s not sitting that kills you, it’s remaining motionless in any one position for long periods of time.’
    Taking frequent breaks, doing the exercises and incorporating Katy’s suggestions feel a lot more doable then trying to stand all day.

    It also made me realize how lucky I am. I work from home but with a high pressure job I tend to sit motionless in front of the computer for hours, including the weekends. When Katy suggests changing society so that we can work from home more so we can sprint in our driveway and not have to wear constrictive shoes and clothing, I was like “oh wow, I already get to do that, I really have no excuse.”

  13. I like the idea, but not all of us have “desk” jobs. I sit behind the wheel of a truck for hours a day. I try to fidget a lot and stop every couple hours to walk some, but I can’t go far, sometimes it’s just not safe.

  14. I’ve been trying to order this, but the discount isn’t being shown. Is there a problem with the link? Thanks

  15. I’m not seeing the discount, but I’m still purchasing it. Given that your blog has transformed my health and my wife’s (in just two months) and hasn’t cost us a dime, I really don’t mind throwing an extra ten dollars your way.

    Incidentally, I had completely stopped stressing out about my desk-job/desk-hobby existence, because the primal lifestyle has made it such an effortless task to maintain a healthy body composition in spite of it. I already feel great, but if you have even more pointers for desk jockeys like me, I can’t wait to hear them!