Is Sitting Really the New Smoking?

Have you heard that “sitting is the new smoking”? Or even that “sitting can kill you”?

Those claims sound pretty dramatic, so what’s the deal?  Is sitting really that bad for you? 

Sitting culture

We all know that smoking is bad for your health. Well, it turns out that sitting is bad too. And let’s face it, you and I live in a sitting culture. Look around, and you’ll see it everywhere – from offices and schools to homes and even public spaces. 

We’ve become experts at sitting: at desks, in front of screens, during commutes, and while enjoying leisure time. Our lives have become a series of chairs, couches, and seats, leaving us glued to surfaces for hours on end. It’s like we’re in a sitting marathon, except the finish line is nowhere in sight. This sitting culture has become so ingrained that we often don’t even realize how much time we spend planted in one spot.

A recent study had some pretty interesting things to say about sitting (1). The researchers kept tabs on around 8,000 folks who were 45 years old or older for about 4 years.

During that time, sadly, 340 of those people passed away.

What they found was that the people who spent more of their waking hours just sitting around had a bigger chance of dying early, no matter the cause, compared to those who got up and moved more during the day. They refer to this as “all-cause mortality.”

And get this: if you were inactive for an hour or two straight, you had a higher chance of an early exit from any cause than those who took breaks from sitting. Even if the total time spent sitting was the same, those breaks made a difference.

The ones who sat the most, especially those who had super long sitting sessions of at least an hour, had nearly twice the chance of early mortality compared to those who moved around more throughout the day. That’s a big difference. 

Were you shocked by this study? I know I was. But here’s the thing, it’s not all doom and gloom…I see 2 major take-aways from this study.

#1. This study is really examining a sedentary lifestyle. Not just “sitting.”  The device used in the study could only detect movement and non-movement. So we are really looking at how a sedentary lifestyle affects us. 

But the reality is that we’re often sitting in a position with our thighs perpendicular to our torsos. Not to mention that our backs are probably curved and our heads in front of the spine. Our bodies are amazing at adapting and if we remain in one position A LOT then it’ll adapt to it.

There are consequences to this. For more on this check out this article.

#2. The study found that taking breaks from being sedentary made a difference. It made a difference even when the total amount of time sitting was the same. That speaks volumes to me. 

Humans are built to stand upright and to change positions regularly. Movement matters. 

Will an hour of daily exercise solve the problem? Not if the rest of the day your body is basically sedentary. This doesn’t mean you have to be moving all the time. But it does mean that we can’t be sedentary most of the time. 

What can you do so that you don’t fall into that category we don’t want to be in?

Take breaks and move your body. 

10 tips to help you combat that sedentary lifestyle:

1. **Move Every Hour** Set an alarm to remind yourself to get up and move around for a few minutes every hour. It could be a quick walk, some stretching, or even dancing to your favorite song.

2. **Stand Whenever Possible** Whether you’re at work or watching TV at home, try to stand up whenever you can.

3. **Take the Stairs** You’ve heard this before. Ditch the elevator or escalator and opt for the stairs whenever you have the chance. It’s a simple way to get your heart pumping.

4. **Walk and Talk** If you’re on a phone call, use it as an opportunity to walk around. You can pace back and forth or take a stroll outside if possible.

5. **Desk Exercises** Incorporate desk-friendly exercises like seated leg lifts, shoulder rolls, and seated marches to keep your muscles engaged throughout the day.

6. **Lunch Break Walks** Use your lunch break to go for a walk. It’s a great way to get some fresh air, clear your mind, and stretch your legs.

7. **Stretch Breaks** Incorporate a few minutes of stretching into your routine. Touch your toes, reach for the sky, and do some gentle twists to keep your body flexible.

8. **Active Hobbies** Choose hobbies that involve movement, like gardening, dancing, or going for a hike. This way, you’re having fun while staying active.

9. **TV Time Workouts** Make TV time productive by doing exercises during commercial breaks. Squats, lunges, and push-ups are easy to fit in. Or even simply getting up at each commercial break and walking across the room.

10. **Park Far Away** When running errands don’t look for the closest parking spot. Find one that requires some extra steps.

Remember, the key is to find opportunities to move throughout your day, no matter how busy you are. Small changes can add up to significant improvements in your overall health and well-being.

Those small actions lead to big impacts. 

Wanna keep reading?  Check out this article on Why You Should Sit on the Floor.

Sources:

1. Diaz, K.M., Howard, V.J., Hutto, B., et al. (2017). Patterns of Sedentary Behavior and Mortality in U.S. Middle-Aged and Older Adults. Annals of Internal Medicine, 167(7), 465-475.