You may have heard the phrase, “sitting is the new smoking,” but what does that really mean? Sedentary behavior, any activity that involves low energy expenditure while sitting, reclining, or lying down, is incredibly common.
Think about a typical day: Do you wake up, sit down for coffee and breakfast, drive to work, sit at a desk for most of the day, then come home to sit for dinner and unwind with TV before bed? If this sounds familiar, you’re not alone.
The rise in desk jobs and professions that require prolonged sitting has had a profound impact on our health. These jobs often lead to mental exhaustion, leaving us too drained to exercise and more inclined to relax in front of a screen at the end of the day.
If you relate to this routine, incorporating movement breaks throughout your day could be a great habit to start building.
Health Risks of Sedentary Behavior:
Physical Health Risks
- Weight Gain & Obesity – Less energy expended can lead to excess weight.
- Heart Disease – Sedentary behavior increases the risk of high blood pressure, heart disease, and stroke.
- Type 2 Diabetes – Reduced muscle activity affects insulin sensitivity, increasing diabetes risk.
- Weak Muscles & Bones – Lack of movement leads to muscle loss, weaker bones, and a higher risk of osteoporosis.
- Poor Circulation – Sitting too long can lead to blood pooling, swelling, and even blood clots.
Mental Health Risks
- Increased Stress & Anxiety – A lack of movement can negatively impact mood and stress levels.
- Higher Risk of Depression – Physical activity helps release endorphins; inactivity may contribute to depression.
- Cognitive Decline – Less movement reduces blood flow to the brain, impacting memory and concentration.
Other Risks
- Poor Posture & Back Pain – Sitting too long, especially with poor posture, can lead to chronic pain.
- Reduced Flexibility & Mobility – Muscles tighten and joints stiffen, making movement harder over time.
- Lowered Immune Function – Regular movement supports immune health, while inactivity may weaken it.
It’s Time to Take a Break
This habit involves taking breaks from sitting and using that time to move. Ideally, you’d get up every hour, but when that’s not possible, the goal is simply to move as often as you can.
To start, you’ll choose a way to remind yourself to take a break. Here are some ideas to help get you started:
Next, get creative and find new ways to make the most of your movement breaks.
- Stand or pace while taking phone calls.
- Walk around during TV commercials or between streaming episodes.
- Do calf raises or squats while brushing your teeth.
- Stretch or do a quick yoga pose while waiting for food to cook.
- Walk in place or do side steps while waiting for coffee to brew.
- Use a standing desk or alternate between sitting and standing.
- Place your trash can or printer further away to encourage walking.
- Use a small water bottle so you have to refill it more often.
- Stand up whenever you read emails or messages.
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