Is Sitting Is The New "Smoking"?

Have you ever caught yourself sinking into your favorite recliner, flipping through TV channels or scrolling on your phone and suddenly realizing you've been sitting for hours? You're not alone. But what if I told you that too much sitting could be as bad for your health as smoking? It sounds dramatic, but science backs it up. Inactivity, especially long periods of sitting, is linked to heart disease, diabetes, dementia, and even early death. If you're sitting down right now, you may want to stand up for this one!

So, what exactly is going on when we sit too much? Let's take a closer look.

How Sitting Wreaks Havoc on Your Health

Think of your body as a well-oiled machine—it’s meant to move. When we sit for long stretches, our circulation slows down, our muscles weaken, and sadly, our metabolism takes a hit. This sets the stage for a host of chronic conditions:

• Heart Disease: Sitting for prolonged periods leads to poor blood circulation, raising the risk of high blood pressure, heart disease, and even stroke. In fact, a study in the Annals of Internal Medicine found that extended sitting significantly increases the risk of dying from cardiovascular disease (Biswas et al., 2015).

• Diabetes: When we move, our muscles help regulate blood sugar levels. But when we sit too much, our insulin sensitivity drops, which can pave the way for type 2 diabetes (Diabetes Care, 2016).

• Dementia: New research from Yale Medicine suggests that prolonged sitting may accelerate cognitive decline, increasing the risk of dementia (Falck et al., 2017).

• Obesity and Metabolic Syndrome: Sitting burns far fewer calories than standing or moving, making weight gain almost inevitable. The more we sit, the harder it is for our bodies to process fats and sugars efficiently (Mayo Clinic Proceedings, 2020).

• Cancer: Believe it or not, excessive sitting has been linked to an increased risk of certain cancers, including breast and colon cancer (Journal of the National Cancer Institute, 2014).

How Being Sedentary Drains Your Energy

Have you ever noticed that the more you sit, the more tired you feel? It seems counterintuitive, but staying sedentary actually drains your energy. Here’s why:

• Poor Circulation: When you sit for too long, blood flow slows down, reducing the oxygen and nutrients delivered to your muscles and brain. This leads to feelings of sluggishness and fatigue.

• Slower Metabolism: Physical activity helps regulate metabolism, ensuring your body efficiently converts food into energy. Sitting too much slows this process down, making you feel more exhausted.

• Muscle Weakness and Stiffness: The less you move, the weaker and stiffer your muscles become. Over time, even simple activities like standing up or walking short distances can feel draining.

• Mental Fatigue: A sedentary lifestyle is linked to higher stress levels and mental fatigue. Movement releases endorphins, which boost mood and energy—so if you’re sitting all day, you’re missing out on a natural energy boost.

• Disrupted Sleep Patterns: Studies show that people who are less active tend to have poorer sleep quality. Without enough movement during the day, it can be harder to fall asleep and stay asleep, leading to daytime fatigue.

The Power of Movement—How Much Do You Really Need?

You might be wondering: how much movement is enough to counteract the effects of sitting? The good news is, you don’t need to become a marathon runner to see real benefits.

• Walking: Studies show that seniors should aim for at least 150 minutes of moderate-intensity activity per week—that’s just 30 minutes a day, five days a week (Centers for Disease Control and Prevention, 2023). Walking is one of the best ways to achieve this. Regular walking improves cardiovascular health, aids in weight management, enhances mood, and strengthens muscles and bones.

• Breaking Up Sitting Time: Simply standing up and moving for a few minutes every 30 minutes can make a huge difference (British Journal of Sports Medicine, 2022).  Maybe next time a commercial break comes on, you stand up and take a lap around the room to get your circulation flowing again.

• Strength and Balance Work: Activities like yoga, tai chi, and light resistance training twice a week can help keep your muscles strong and prevent falls (National Institute on Aging, 2023). Join The Fall Prevention Program for easy exercises you can do from home to improve your balance and your health.

How The Fall Prevention Program Can Help

I get it—changing habits can be tough, especially when you're used to a certain routine. Being sedentary actually decreases your energy levels. That's why my Fall Prevention Program is designed to make movement effortless and enjoyable.

• Easy-to-Follow Exercise Plans: You don’t need fancy equipment or an intense gym membership. My program offers simple, effective exercises that fit seamlessly into your day.

• Quick Wins for More Movement: Small changes—like standing while talking on the phone or stretching during TV commercials—can make a big difference. I show you exactly how to incorporate these little wins.

• A Supportive Community: Staying active is easier when you have encouragement. Through my program, you’ll connect with others on the same journey, making movement a shared experience rather than a solo struggle.

Making the Shift—A Challenge for You

I want to challenge you: Starting today, set a timer every 30 minutes and stand up, stretch, or take a short walk around the house. Try it for a week and see how you feel.

Think about what activities you enjoy that involve standing or walking. Maybe you like going to your local art museums, walking in a nearby park, going to a community Tai Chi class, or playing a round of golf. Try to schedule time in your week to do something active that brings you joy, then you reap psychological AND physiological rewards.

Need more guidance? My Fall Prevention Program provides an easy, step-by-step approach to reducing sitting time and improving your balance, strength, and mobility. By taking small, consistent actions now, you’re creating a future where you feel stronger, healthier, and more independent.

Let’s get moving together!

References:

• Biswas, A., et al. (2015). Sedentary time and its association with risk for disease incidence, mortality, and hospitalization. Annals of Internal Medicine.

• Diabetes Care (2016). Prolonged sitting and type 2 diabetes risk.

• Falck, R. S., et al. (2017). Sedentary behavior and cognitive function. Yale Medicine.

• Mayo Clinic Proceedings (2020). The metabolic consequences of prolonged sitting.

• Journal of the National Cancer Institute (2014). Sedentary behavior and cancer risk.

• Centers for Disease Control and Prevention (2023). Physical activity recommendations for older adults.

• British Journal of Sports Medicine (2022). Interrupting prolonged sitting for health benefits.

• National Institute on Aging (2023). Strength and balance exercises for seniors.