Sitting Is the New Smoking: How to Combat the Effects
By Marnie Kunz
Sitting is the new smoking, according to many health experts, who point to an increasing amount of research showing the harmful effects of a sedentary lifestyle. In a time where we have more technology and gadgets to help us exercise and measure our activity levels than ever before, we paradoxically also have more sedentary lifestyles than at any time in history. Whether you work from home or in an office, extended periods of sitting can be harmful to your health, especially in the long term.
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I experienced this firsthand, as I recently suffered from some neck and back issues due in part to extended sitting. Yes, even though I’m a trainer and exercise regularly with running and weightlifting, I’m also a writer and spend long hours hunched over a keyboard. I had thought that walking my dog and doing regular workouts was enough to counteract my poor posture and many hours spent working on my laptop in bed, but my doctor said I still sat too much.
After suffering some neck and back issues from extended sitting, I went down the rabbit hole with research. I wanted to share some of the key takeaways on why “sitting is the new smoking” and how we can counteract these effects with different stretches and exercises, as well as ways to set up a more balanced office space.
Sitting As a Lifestyle
With the increasing use of technology and long work hours, more Americans are sitting for long periods than ever before. According to the Heart Foundation, over 25 percent of American adults sit for more than 8 hours each day. And of those people, 44 percent get little to no exercise.
Long-term Effects of Extended Sitting
The human body was built for standing up, and our muscles, organs, and bones generally function better from a standing position. An inactive lifestyle is one of the leading causes of disease and disability and puts us at risk of having shortened lifespans, according to the World Health Organization (WHO). About 2 million deaths per year are attributed to physical inactivity, according to WHO, causing the organization to issue a warning that a sedentary lifestyle could be among the 10 leading causes of death and disability in the world.
Some of the effects of a sedentary lifestyle, which often includes extended sitting, include:
Doubling the risk of cardiovascular diseases, obesity, and diabetes
Increased risk of colon cancer, high blood pressure, osteoporosis, lipid disorders, and depression and anxiety
Experts are warning that sitting is the new smoking due to the growing numbers of people developing chronic and sometimes fatal health conditions due to extended sitting and sedentary lifestyles.
Some of the effects of long-term sitting include:
Slowed metabolism, which can hinder digestion and bowel movement and lead to weight gain.
Increased risk of metabolic syndrome, which includes conditions that often occur together and increase your risk of stroke, diabetes, high blood pressure, insulin resistance, and heart disease.
Weakened glutes and leg muscles. Extended sitting can cause your glutes and large leg muscles to weaken, which puts you at risk of developing injuries, falling, and lowered athletic performance. (Check out our best glute exercises to combat this issue).
Hip problems. Sitting for long periods tightens the hip muscles and can put extra strain on your hip joints while weakening your hip muscles. As many runners know, we tend to get tight hips from running, so stretching is especially important to combat extended sitting.
Back and neck issues. Extended sitting puts increased pressure on your neck, back, and spinal discs, and can cause chronic neck and back pain, according to UCLA Health.
Slowed circulation, which can lead to blood clots and other health problems.
How to Counteract the Effects of Sitting
If sitting is the new smoking, the good news is that there is more of a gray area with quitting. It’s not possible to avoid sitting altogether, but there are ways you can counteract the negative health effects of extended sitting. Here is how:
Take a movement break at least once every half hour. This could be walking around, doing some dynamic stretches, or even standing to take a break. Set a timer on your phone or computer to remind you to get up and move regularly throughout your work day, preferably every 30 minutes.
Try a standing desk. There are many ways to set up a standing desk. My simple - and inexpensive - solution was to use my adjustable laptop desk on top of one of my existing tables to make my standing desk closer to eye level. I then put some of my exercise mats next to the table for some standing cushioning. Put on your running shoes or supportive workout shoes and stand on an anti-fatigue mat to keep your legs supported. You can also buy an adjustable standing desk or make your own using the furniture you have.
Try a treadmill desk or small elliptical that you can put under your desk while you work. You can get in some cardio while you work and improve your health, all while still getting your work done with an under-desk treadmill or mini elliptical.
Improve the ergonomics of your office setup. According to my doctor, we should try to have 90-degree angles as much as possible when sitting. This means your screen should be at eye level, your knees should be bent at 90 degrees, and your elbows should be bent at 90 degrees. Keep this in mind when you set up your home or work office space. An adjustable desk and adjustable chair make this easy to accomplish. You may also want to invest in an ergonomic chair to improve your neck and back support while you work.
Walk more. Get in your daily steps and use an activity tracker to make sure you move enough throughout the day.
Walk while taking phone calls. Add movement to your day by taking a walk while you do work or personal calls. I also know some runners who run while taking calls but this is too advanced for my attention span and may compromise your running safety.
Stretch or stand while you watch TV. You can also hop on a treadmill or stationary bike to get some movement in while you watch shows or movies.
Do some exercises under your desk. This is an idea from one of our Runstreet Wolf Pack Members who gets in his push-ups, planks, and more under his desk at work.
Join a fitness challenge for accountability and support.
Exercise. Get in regular strength training and cardio workouts to help counteract the effects of sitting long-term. Check out our 3 Best Glute Exercises to Get Results to boost your glute strength, and try some dynamic stretches to stay limber throughout the day. The recommended exercise guidelines for adults advise doing at least two strength training workouts a week and 150 minutes of moderate-intensity physical activity - which may include walking, hiking, running, or other cardio activities. Some exercises - such as circuit training - combine cardio and strength training, so if you’re short on time, you can get in an efficient workout that boosts your strength and endurance.
If Sitting Is the New Smoking, You Can Stop
If sitting is the new smoking, I hope this article has helped give you some ideas on ways to improve your health and combat the negative effects of extended sitting. Unlike smoking, you do not need to quit completely to have a big boost in your health. Some sitting is fine in moderation, and even if you have to sit a lot for your job, there are measures you can take to reduce the negative effects on your health and improve your quality of life.
Happy moving to you, and good luck! 🍀
Related Posts: 3 Best Glute Exercises to Get Results, Recommended Steps Per Day BY Age Group, 10 Tips for Sustainable Weight Loss, 10 Best Cities for an Active Lifestyle
Marnie Kunz is a NASM-certified personal trainer, USATF, and RRCA-certified running coach, and the creator of Runstreet Art Runs, which bring together communities through running and street art. She is a Brooklyn resident, Akita mom, and writer. She enjoys fitness, art, hiking, dogs, and eating messily.
