Is Sitting REALLY as Bad as Smoking?

Is Sitting Really as Bad as Smoking?

‍

Simply put, NO!

‍

Smoking is terrible for you, and while titles like the one above might catch your attention, they are pretty misleading based on the research.

‍

Well, now that we have answered that question, let's take a few minutes to examine why some people claim sitting is as bad as smoking and what we can do to combat these issues.

‍

‍

Are You Sitting Right Now? Stand Up!

‍

If you are sitting down while reading this, you might want to stand up. And no, not because the information isn’t shocking enough that you need to be seated, but because you’ve probably been sitting for a while—and your body and mind could use the break (and no, not a smoke break either).

‍

Currently, research (based on objective measurements of activity) suggests that adults spend roughly 60% of their time doing sedentary activities—activities that typically involve sitting or lying down (1). While you might think you are not that sedentary because you exercise multiple times a week or take regular walks, it is actually not that hard to be sedentary for more than 60% of your week.

‍

For example, assuming you sleep 8 hours a night (which you should) and work a 9-5 desk job, you have already spent 57% of your week lying or sitting. If you enjoy a good movie or watching sports, those hours add up even more.

‍

‍

Why Does It Matter?

‍

Research is clear that increased sitting time is associated with:

• Greater risks of cardiovascular disease
• Diabetes
• Anxiety and depression
• Weight control issues
• Increased risk of early death (yes, DEATH) (2,3)

‍

What’s most shocking is that we have known this for a LONG time, yet sedentary behaviors continue to rise.

‍

‍

The Bus Driver Study

‍

Back in the 1950s, researchers studied bus drivers (who sit for 8-hour shifts) and bus conductors (who stand for the same duration). They found that bus drivers were 2x more likely to have a heart attack compared to conductors—just because they were sitting more (5). Crazy!

‍

‍

‍

So, if you find yourself sitting at work most of the day like those bus drivers, just know your risk factors are the same.

‍

‍

I Sit a Lot, But I Also Exercise… Do I Need to Worry?

‍

Yes and no.

‍

Some claim that sitting negates the benefits of physical activity (PA), but the research isn’t quite there yet.

‍

If you are meeting PA guidelines of 150 minutes of moderate to vigorous or 75 minutes of vigorous activity per week, you are doing well—keep it up!

‍

However, 30-35% of people fail to meet these activity guidelines (6). If you work in an office, look to the cubicle on your left and then to your right—one of you is likely falling short on PA recommendations.

‍

And while some may hit the 150-minute target, they often overestimate their intensity (be honest—don’t we all think we’re working harder than we actually are?).

‍

Rather than trying to out-exercise sedentary behaviors, focus on simply breaking up your sitting time throughout the day.

‍

‍

Where Should You Start?

‍

So, you might be sitting more than you realize. You know sitting is bad. You know moving is good. But where should you start?

‍

Drumroll please…

‍

Step 1: Sit Less!

‍

I know, mind blown right?!? But for real, breaking up sitting time every hour has been linked to a decreased risk of diabetes and other cardiometabolic complications.

‍

So once an hour, stand up, walk to the water fountain, go to the bathroom, or simply walk in place. Simple but effective.

‍

Step 2: Move More!

‍

Again, shocking right?!?

‍

Just like everything in life, overload and progression is key. If you currently get 3,000 steps/day, aim for 3,500 next week.

‍

Small steps = long-term progress. Even if you start at 3,000/day, in 15 weeks, you could be hitting 10,000 steps!

‍

Step 3: Some Is Always Better Than None!

‍

While we hope you can eventually hit 10,000 steps per day for all the health benefits (insert stepping email here) and meet 150 minutes/week of PA, research is clear that doing something is always better than nothing.

‍

Even just getting a little more fit and moving from the lowest fitness category to the second lowest can substantially reduce your risk of early mortality (7)!

‍

‍

‍

So simply put—if you want to make a change but feel overwhelmed, just stand up and move more than you have been!

‍

Need help optimizing your protocols to reach your health and fitness goals? Let us help by putting an expert in your corner to help you get there faster and maintain that progress for life! Learn more about our online health coaching by clicking here!

‍

References

1. Mitchell, J. A., & Byun, W. (2014). Sedentary behavior and health outcomes in children and adolescents. American Journal of Lifestyle Medicine, 8(3), 173-199.
2. Van Uffelen, J. G., Watson, M. J., Dobson, A. J., & Brown, W. J. (2010). Sitting time is associated with weight, but not with weight gain in mid-aged Australian women. Obesity, 18(9), 1788-1794.
3. Mitchell, J. A., & Byun, W. (2014). Sedentary behavior and health outcomes in children and adolescents. American Journal of Lifestyle Medicine, 8(3), 173-199.
4. Teychenne, M., Ball, K., & Salmon, J. (2010). Sedentary behavior and depression among adults: a review. International Journal of Behavioral Medicine, 17(4), 246-254.
5. Morris, J. N., Heady, J. A., Raffle, P. A. B., Roberts, C. G., & Parks, J. W. (1953). Coronary heart disease and physical activity of work. The Lancet, 262(6796), 1111-1120.
6. Chenoweth, D., & Leutzinger, J. (2006). The Economic Cost of Physical Inactivity and Excess Weight in American Adults. Journal of Physical Activity & Health, 3(2).
7. Blair, S. N., et al. (1989). Physical fitness and all-cause mortality: a prospective study of healthy men and women. JAMA, 262(17), 2395-2401.