Is Sitting Really the New Smoking? Debunking the Myth

The Sitting Health Risks Statistics Compared to Smoking

While prolonged sitting is undoubtedly detrimental to health, it’s important to differentiate its risks from those associated with smoking. A 2018 study found that sitting for more than eight hours a day increases the risk of death by 22%, whereas smoking increases it by 180%. However, some medical experts argue that the health risks of sitting for extended periods can be comparable to those of smoking. For instance, prolonged sitting can lead to blood pooling in your legs, causing varicose veins or spider veins. In rare cases, these veins can develop into blood clots, leading to serious health issues. Additionally, sitting for long duration’s is linked to an increased risk of cardiovascular disease and cancer-related mortality.

Harvard Study Reveals Dangers of Prolonged Sitting

Daniel Lieberman, a Harvard biology professor and author of Exercised: Why Something We Never Evolved to Do Is Healthy and Rewarding, has conducted extensive research on the health impacts of sitting. His studies reveal that prolonged sitting can have significant health consequences, including weight gain, cognitive decline, and an elevated risk of various diseases.

Key Findings

1. Weight Gain and Cognitive Decline

• Prolonged sitting contributes to weight gain and negatively affects cognitive function.

2. Increased Risk of Cardiovascular Disease

• Sitting for the majority of the day doubles the risk of cardiovascular disease compared to standing.

3. Higher Mortality Rates

• Sitting for more than six hours a day increases the risk of dying from diabetes, heart disease, and obesity by 18%.
• Individuals who sit for more than 11 hours a day are 40% more likely to die within three years compared to those who sit for less than four hours a day.

The Difference Between Work and Leisure Sitting

Lieberman’s research emphasizes the distinction between work-related sitting and leisure-time sitting. During work, people often engage in micro-movements such as reaching, shifting, and fidgeting. In contrast, leisure sitting, like watching TV, usually involves minimal movement, leading to more severe health outcomes.

Insights from Indigenous Communities

Lieberman gathered data from indigenous hunter-gatherer communities in Latin America who spend significant amounts of time sitting—about 10 hours a day. These communities, however, offset their sedentary periods with physical activity, walking approximately five miles daily. This stark contrast underscores the importance of incorporating movement into our daily routines.Practical Advice for Reducing the Harmful Effects of Sitting

During Work

1. Engage in Micro-Movements

• Fidget, shift positions, and pace around to keep muscles active.

2. Utilize Adjustable Workstations

• Alternate between sitting and standing by using a standing desk.

3. Schedule Movement Breaks

• Take brief walking or stretching breaks every 30-60 minutes.

4. Active Sitting Tools

• Consider using stability balls or active sitting cushions to promote better posture and core engagement.

During Leisure Time

1. Incorporate Light Activities

• Engage in activities like playing with a pet, folding laundry, or stretching while watching TV.

2. Periodic Standing and Moving

• Stand, squat, or engage in brief activities to stimulate muscle activity.

3. Set Reminders

• Use activity tracking devices or set reminders to balance sitting, standing, and movement throughout the day.

Relevance to Various Professions

Insurance Agents, Customer Service Representatives, and Salespeople

• Insurance industry professionals often have desk-bound roles, making them susceptible to the health risks associated with prolonged sitting. Incorporating micro-movements and regular breaks can mitigate these risks.

Real Estate Agents

• Despite frequently switching between desk work and property viewings, real estate agents may spend significant time driving, leading to more sedentary hours than anticipated. Strategies like using a standing desk during administrative tasks can help.

Small Business Owners

• Especially in the early stages, small business owners may find themselves sitting for extended periods managing various aspects of their company. Designating a space for mini workouts and encouraging team activities can create a more active work environment.

Case Studies

1. Customer Service Representative

• Implemented a standing desk, alternating between standing and sitting for 30-minute intervals, and engaging in brief stretches or walks during breaks. Reported reduced back pain and increased energy levels.

2. Insurance Agent

• Began taking phone calls while pacing, significantly increasing daily step count. Scheduled short, 5-minute stretch breaks every hour, resulting in improved focus and productivity.

3. Real Estate Agent

• Used a standing desk for administrative tasks and sought out properties requiring physical activity to access. Improved cardiovascular health and gained unique selling points for properties.

4. Small Business Owner

• Designated a corner of the office for mini workouts using resistance bands and small weights for 10-15 minutes between tasks. Boosted morale and productivity among staff.

Actionable Steps for Professionals

1. Work Hours

• Incorporate 5-10 minutes of standing, squatting, or light stretching every hour.
• Utilize standing desks or adjustable workstations.
• Schedule walking or movement breaks every 30-60 minutes.
• Engage in micro-movements during seated tasks.

2. At Home

• Incorporate light activities during leisure time.
• Set reminders or use activity tracking devices to monitor and regulate sitting time.

In conclusion, while sitting is an inevitable part of modern work and leisure, it’s the lack of movement during leisure sitting that poses the greatest health risk. By incorporating regular movement and activity into both work and leisure time, individuals can mitigate the harmful effects of prolonged sitting and maintain their health and well-being.