Sitting is the New Smoking: How to Combat Sedentary Lifestyle
Learn about the health risks of prolonged sitting and practical strategies to incorporate more movement into your daily life.
The Hidden Dangers of Too Much Sitting
You have probably heard the phrase before: sitting is the new smoking. While the comparison to smoking is debated among researchers, prolonged sitting does carry real health risks, and here is the surprising part, even for people who exercise regularly. Understanding these risks and making simple changes can protect your long-term health.
If you spend most of your day in a chair, whether at a desk, in a car, or on your couch, this information is for you.
What Happens to Your Body When You Sit Too Much
Extended sitting affects your body in ways you might not expect. Your cardiovascular risk increases, even if you are not overweight. Your chances of developing type 2 diabetes rise, as do rates of certain cancers. Muscles begin to weaken and waste from lack of use. Your posture suffers, leading to chronic pain in your neck, shoulders, and back. Even your mental health can be affected, with higher rates of anxiety and depression linked to sedentary behavior.
Why Your Gym Sessions Might Not Be Enough
Here is something that surprises many of our patients: hitting the gym may not fully offset the effects of sitting all day. Your body responds differently to prolonged inactivity than it does to lack of structured exercise. While high levels of physical activity significantly reduce the health risks associated with prolonged sitting, the combination of regular exercise and reduced sitting time appears to be most beneficial for your health.
Practical Strategies for Sitting Less
At work, consider using a standing desk or adjustable workstation for at least part of your day. Set reminders on your phone or computer to stand every thirty minutes. Take walking meetings when the agenda allows. Stand or walk while on phone calls. Position items you use frequently away from your desk so you have to get up.
At home, stand or move during TV commercials. Do light stretching while watching your favorite shows. Try using a stability ball for some of your sitting time. Take short walking breaks during leisure activities. Consider hobbies that get you moving.
Throughout your day, park farther from destinations, take stairs instead of elevators, walk to colleagues instead of emailing, stand on public transit when possible, and add short walks after meals.
Making Movement a Lasting Habit
The goal is progress, not perfection. Focus on one new habit at a time rather than trying to change everything at once. Track your sitting time to build awareness. Celebrate small victories and find someone to keep you accountable.
When Sitting Has Already Caused Problems
If prolonged sitting has contributed to pain, stiffness, or posture problems, physiotherapy can help address these issues and prevent them from worsening. Let us help you develop strategies for healthier movement patterns throughout your day.