Sitting Is The New Smoking- Or Is It? The Truth About Sedentary Lifestyles
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“Sitting is the new smoking” is a popular catchphrase. While I understand what the inventors of this phrase are trying to convey, I think it is a rather unfair comparison. Sitting is socially acceptable and often encouraged, while smoking is largely discouraged with smoking rates decreasing annually. However, let’s follow the intent of the original phrase: to represent the significant increase in incidence of metabolic syndrome, and how it is associated with multiple causes of mortality including cardiovascular disease and cancer.
Where did the Phrase Come From?
The phrase gained popularity in the early 2010s after health experts began spotlighting the risks of prolonged sedentary behavior. It was never meant to equate the chemical toxicity of tobacco with the act of sitting, but rather to highlight how chronic sitting, like smoking, can silently and significantly increase the risk of disease and early death.
What Is so Bad About Sitting?
Humans have been sitting since the cavemen, why is it all of a sudden so bad? Sitting in general is not inherently detrimental to our health. However, the significant increase in sedentary lifestyles has led to the average American adult sitting for an average between six and a half to ten hours each day. This time adds up extremely fast between sitting in the car to work, at work, in the car going home from work, at a restaurant for dinner, and on the couch watching tv. With a significant amount of our day monopolized by sitting, we have little time for any physical activity (and this assumes that we are using all of our free time for physical activity). When we are sedentary, our heart rate is low. This means our blood flow slows down, allowing buildup in our blood vessels and increasing our risk of heart disease. Additionally, when we are not physically active, our body has fewer ways to put the sugar we consume to use as fuel. Thus, increasing our risk of insulin resistance, obesity and type 2 diabetes. Overall, this results in a sedentary lifestyle, increasing our risk of obesity, high blood pressure, high blood sugar, high cholesterol, metabolic conditions, and chronic diseases.
Easy Ways to Reduce our Sit Time
Don’t worry, we are not going to suggest you start running to work in order to avoid seated time. It does not need to be that extreme. When it comes to sitting and our health, a little bit of intervention can go a long way. Start by simply taking a break every hour (set a timer so you don’t forget). Stand up at your desk, do a lap around the office, or stretch at your desk. Grab a buddy and go for a walk on your lunch break. Test out a standing desk. You do not need to spend the entire day on your feet but every once in a while, switch it up and use a high table or standing desk for 20 minutes. If you prefer to be even more efficient, use a walking treadmill under your standing desk to keep moving while on the phone or reading. Every little bit helps. All of these small breaks add up and research has shown that when we perform 60 to 75 minutes of moderately intense physical activity per day, we are able to counteract the impact of too much sitting.
Final Points to Take on the Move
Sitting isn’t toxic, but too much of it, like any unhealthy habit, comes with consequences. While it’s not “the new smoking” in the literal sense, it is a modern health risk that deserves your attention. Fortunately, the solution is simple: move more, sit less, and stay aware of how your daily habits impact long-term health.
Fast Facts
How much exercise do I need each week?
Current recommendations suggest getting 150 minutes of moderate or 75 minutes of vigorous physical activity each week. This should be used as a baseline of health, the more you can move, the better.
What is the best way to fit in extra exercise?
Incorporate exercise into daily routines that you already have. If you prefer to watch your favorite show for an hour each night, then walk on a treadmill while you watch. Most people make coffee or tea in the morning, do air squats while you wait for the coffee to brew. Go for a walk after your meal to help digest your food and incorporate some movement.
Author: Dr. Colleen Gulick, Ph.D. (ExPhys), MS (ExPhys), BS (BioE), EIT (ME), CSCS
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