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🪑 Is sitting really the new smoking? 🚬

🪑 Is sitting really the new smoking? 🚬

The harmful effects of too much sitting, revealed.

HealthHack
January 21, 2024

Happy Sunday!

Today, we’re going deep into the health impacts of sitting, and whether it’s really as harmful as some people say.

📊 HealthHack Poll of the Week 📊

Last week, we asked where your natural body clock lands, and the most votes went to:

I’m an early bird 🌅

This week, to pair with our deep dive on sitting, we’d love to know:

What's your typical balance of sitting time versus active time?

Cast your vote for your top choice, and drop a comment in the “Additional Feedback” box on the poll page to share more!

Too Much Sitting: A Silent Health Epidemic 🪑

There’s a good chance you’ve heard the phrase “sitting is the new smoking”.

But is it true? Does the research back this up?

Find out in today’s deep dive, where we reveal the truth about the health impacts of sitting.

Is too much sitting really a silent killer? Unfortunately… yes.

Prolonged sitting, labeled by some as “the new smoking”, can cause lasting physical and mental health problems due to its sedentary nature.

When we spend too much time sitting, our heart, digestive system, and musculoskeletal systems don't work as well as they should.

This can result in back and joint discomfort, reduced strength, flexibility, and an overall feeling of stiffness.

Additionally…

Studies show that people who sit for 13 or more hours per day are 44% more likely to have a stroke than those who sit for less than 11 hours per day…

And physical inactivity is said to be the 4th leading risk factor for global mortality!

What makes too much sitting so harmful?

Sitting isn't inherently bad; it's the sedentary lifestyle that poses risks—especially sitting for extended hours without breaks.

Our bodies are naturally designed for standing upright, and this position optimizes our ability to function properly.

The dangers of a sedentary lifestyle

Reducing your sitting time can drastically improve your odds of a healthier life.

Some of the dangers of too much sitting include:

Increased Obesity Risk: Sitting for too long is tied to weight gain and a higher risk of obesity. Inactivity means your body burns fewer calories, making it easier to put on extra weight.

Type 2 Diabetes and Heart Disease: Insufficient physical activity can cause insulin resistance and high blood pressure, contributing to these conditions.

Mental Health Impact: Prolonged sitting is also linked to mental health problems like depression, anxiety, and higher risks of developing dementia.

But how much sitting is considered sedentary?

According to the charity Just Stand, your risk of health problems from sitting depends on how much you sit:

Less than 4 hours daily (Low risk)
4–8 hours daily (Medium risk)
8–11 hours daily (High risk)
More than 11 hours daily (Very High risk)

With that in mind…

How can you mitigate the health risks of sitting all day?

One tip to try is following the 30-30-30 rule, where you take 30 steps away from your chair for at least 30 seconds every 30 minutes.

Another powerful tip?

Aiming to hit the magic 150-minute mark of moderate exercise every week.

Getting in that much weekly exercise has been proven to dramatically lower mortality risk, and diminish the odds of getting cancer.

To make that target even more simple, you can break it down into just 20 minutes a day…

A small price to pay for such incredible health benefits!

To go a step further, consider trying “active sitting”.

Active sitting involves a posture that encourages movement and engages core muscles.

Unlike regular sitting, where the body is passively supported, active sitting requires using back, abdomen, and leg muscles to stay upright.

To practice active sitting, here are some different kinds of equipment you might want to try:

Kneeling Chairs
Balance Stools
Ariel Stools
Standing desks
Stability balls or yoga balls
Wobble Stools

Active sitting’s benefits include improved posture, better blood flow, and reduced risk of back and neck pain.

Just bear in mind, it's not a substitute for getting in regular exercise!

In conclusion…

Mindful sitting habits play a crucial role in our overall well-being.

Remember, by incorporating practices like active sitting, taking breaks, and getting regular exercise…

You can significantly reduce the health risks associated with prolonged sitting.

Sounds like a good deal to us! 🎉