Body & Mind

This is why sitting is the new smoking

By
First of all: I am writing this article primarily for myself. Because guilty in the first degree. I went on a quest, for myself and for you, because you are not reading this for nothing. Because why is sitting the new smoking anyway? Well, because we all seem to be massively glued to our office chair, couch, and armchair, and our body is quietly (or perhaps less quietly) protesting against it. From Zoom meetings to Netflix marathons: we sit we sit we sit we sit. And this is while doctors have been warning for years that prolonged sitting can be just as harmful as smoking. Yes, yes! So, feel free to grab a cup of tea. But especially don't sit too long.
Walking is the new wine drinking

What does ‘sitting is the new smoking’ actually mean?

It's not that sitting is literally the same as smoking, but the effect on your body can be surprisingly serious if you do it day in and day out (for hours on end). And we all do this: at the office, at home, on the go, and then just relaxing on the couch. Meanwhile, your body protests. Sometimes quietly, sometimes with a very stiff neck and a mood as tight as your shoulders.

Why is sitting the new smoking for your health?

The comparison with smoking is of course far too dramatic, but not entirely unfounded. Prolonged sitting increases the risk of: cardiovascular diseases, type 2 diabetes, obesity, and back and neck complaints. We don't want that.

In fact, according to the World Health Organization, physical inactivity is one of the biggest risk factors for premature death worldwide. And guess what? It's not just because we don't exercise enough, but mainly because we spend the rest of the day... sitting. Cuckoo.

So you can dutifully go to the gym three times a week, but if you then stick to your laptop for eight hours a day, that effect is partly negated. Ouch, painful insight, which definitely applies entirely to me.

Why is sitting the new smoking at the office?

Let's be honest: our work is the biggest culprit. The average office day? Eight to ten hours of sitting. Add your car ride, train journey, and evening on the couch, and you easily hit twelve hours a day, only to then lie horizontally in bed (delightful).

In the past, we walked much more. Grocery shopping on foot, taking the stairs, getting coffee at the coffee machine on the other side of the building. And now? We order everything online and send a Slack message to someone sitting three meters away.

And then we haven't even talked about working from home. On those days, we move even less. And that kitchen table is definitely not an ergonomic wonder, and your couch even less so. Hello stiff shoulders.

Why is sitting the new smoking for your metabolism?

Here it gets technical, but if you sit still for too long:

  • your body actually burns fewer calories
  • your blood sugar levels are much less well regulated
  • the activity of enzymes that break down fats decreases

In other words: your body completely switches to energy-saving mode. Not nice.

Researchers even call it “sitting disease”. Oops. Because your muscles, especially those in your legs and buttocks, are really designed to move. If they are inactive for hours, it directly affects your entire system.

And no, your Instagram scroll workout doesn't count as movement.

Why is sitting the new smoking for your mental health?

Additionally, prolonged sitting also does something to your head. Studies show that sitting a lot is associated with:

  • a higher chance of depressive feelings
  • less energy
  • worse concentration

This explains why you sometimes feel so drained after a whole day behind your screen. Your brain also loves movement. A short ten-minute walk can noticeably improve your focus. So if your boss asks why you are “walking outside again”: this is not just self-care, but also for better work performance.

Why is sitting the new smoking – and what can you do about it?

Fortunately, you don't have to quit your job and become a yoga teacher right away.

A few simple switches can already make a difference. Okay, are you sitting? You could have done this too, right now:

  • Stand up every half hour for a moment (set a timer as a reminder).
  • Walk during phone calls, double win.
  • Use a sit-stand desk.
  • And... take the stairs if possible, instead of the elevator.
  • A favorite: go get coffee on another floor.

Mini-checklist for a less sedentary day

Okay, try to keep this as a guideline:

  • ☐ 8,000 to 10,000 steps per day
  • ☐ Move for 2 minutes every 30 minutes
  • ☐ At least one lunch walk
  • ☐ Stretching before going to bed

Why is sitting the new smoking in our modern lifestyle?

We all live way too comfortably. I, for one. Electric bike, car. Plus: everything can be done with one click. Your food is delivered, meetings are digital, we binge-watch series in one go. Delightfully efficient? But unfortunately, it's not healthy.

Our bodies are simply not designed for a life in horizontal or sitting mode. They are made to walk, lift, turn, dance. Simply put: movement. So no, sitting is not literally the same as smoking. But structurally ignoring movement? That is a risk we massively underestimate.

So what I seriously did today: walking to work. In all those 12.5 years that I have worked at Amayzine, I have never done that. It was almost 5k steps there, so after the return trip, I will definitely be at 10k. Day 1 completed, now to maintain this for the rest of my life. I'll keep you updated.