Is Sitting the New Smoking?
Sitting has often been compared to smoking due to its alarming impact on long-term health outcomes. Research has shown that prolonged sedentary behaviour is linked to an increased risk of heart disease, diabetes, obesity, and even certain types of cancer (Owen et al., 2010). Just as smoking was once considered harmless and later revealed to be a major public health concern, sitting for extended periods has emerged as a silent threat to modern health. However, I don’t believe that sitting is truly the new smoking, the comparison oversimplifies the issue. Unlike smoking, sitting is a natural and necessary part of life. The real problem lies not in the act of sitting itself, but in how we sit and how frequently we interrupt our sitting time.
Does Posture Really Matter?
While maintaining good posture has long been emphasised, recent research suggests that the duration of sitting might actually play a more significant role in health outcomes than posture alone. In Sit Up Straight: Time to Reevaluate, experts argue that occasional slouching might not be as harmful as being stuck in one position for hours on end. The key takeaway is movement and variation rather than perfect alignment.
Have We Always Sat This Much? What Has Changed?
A recent study found that the average person in the UK sits for around 9 hours a day, whether at work, during commutes, or while relaxing at home. In his book Exercised, Daniel Lieberman highlights that while traditional hunter-gatherer societies spend hours sitting each day—often up to 10 hours—it is far more dynamic and varied. Their sitting involves postures like squatting or perching on uneven surfaces, with frequent interruptions for movement. In contrast, modern sitting often involves long, uninterrupted hours in ergonomic chairs designed for prolonged use. This shift—towards static, chair-bound sitting with fewer natural interruptions—may be a more significant factor in the health risks associated with sedentary lifestyles than the total number of hours spent sitting.
Advice:
For many of us, sitting is unavoidable due to the demands of modern jobs. However, there are strategies to mitigate its negative effects:
- Change positions regularly: Fidgeting isn’t just a distraction—it’s beneficial! Standing desks or fidget chairs can help. Even moving from your desk to a kitchen counter periodically can reduce strain on our systems.
- Follow the 20-20 Rule: Every 20-30 minutes, aim to take at least 20 steps.
- Incorporate movement into your day: Engage in physical activity outside of work hours to counteract sedentary time.
Why Interrupting Sitting Matters:
It’s easy to think that taking short breaks from sitting won’t make much difference, but research suggests otherwise. Regular interruptions—even small ones—can have a big impact. Standing up and moving around improves blood circulation, helps regulate blood sugar levels after meals, and reduces pain levels. Plus, those short movement breaks aren’t just good for your body—they’re good for your mind too. Stepping away from your chair can boost your focus, enhance productivity, and even improve your mood.
So, whether it’s pacing during a phone call, stretching between meetings, or just standing up every half hour, those little moments of movement really do add up. The key isn’t to stop sitting altogether—it’s to keep breaking it up. Every little interruption counts!
Small, consistent efforts can significantly reduce the health risks associated with prolonged sitting. The key is to keep moving—every little bit counts!
