Sitting: As dangerous for you as cigarette smoke?


Could sitting be as dangerous to your health as smoking a cigarette? It should come as no surprise that sitting around all day isn’t good for your body, but just how bad is it?

Siting at your desk for long periods has been shown to be as unhealthy as other bad-for-you activities, such as smoking cigarettes. (Jupiter Images)


Whether you sit at work, on a plane, or in a car, prolonged lack of movement is dangerous to your health.

Muscle tissue stimulates body functions, such as fat and sugar break down. The more muscle you have, the harder your metabolism works. Sitting all day weakens your muscles and slows your metabolism. When your body is not moving for long periods of time, your circulation also decreases. Decreased circulation lowers healthy enzyme and hormone activity.

For example, serotonin is the “happy hormone”. The more serotonin is circulated through your system, the better you feel. As another example, lipase is an enzyme that breaks down triglycerides (a type of fat found in your blood). When lipase activity is slowed, your risk of heart disease goes up because fats are not being kept in check.

Your feet and legs can swell due to that same decrease in circulation, putting you at risk of deadly blood clots. Because less energy is required, fewer calories are burned and less sugar is broken down for energy production. The un-metabolized sugar stays in your system raising blood glucose levels, insulin resistance, and the risk of diabetes. The overall result is low energy levels, weight gain, and depression.

All-day sitting is terrible for your posture. Your joints get used to being in one position, altering your proper alignment. These alignment changes can cause chronic joint pain. Your neck, shoulders, spine, and hips all suffer from inactivity. A couch-potato lifestyle literally affects you head to toe, inside and out.

Small, sustainable changes

Exercising regularly isn’t necessarily the same as leading an “active
lifestyle.” The answer can be as simple as standing more! When you stand up you force your body to use more muscles. That simple action increases your circulation and prevents the overall metabolic slow down.

Incorporate breaks into your work schedule. Set an alarm that goes off every 20 minutes to remind yourself to get up. While you’re up; walk around, stretch, or take the stairs.

Go shopping at the mall instead of online.

Stand up while talking on the phone.

Take the stairs in place of the elevator.

Park farther away and walk the distance.

Walk to your coworkers’ offices instead of emailing them.

Instead of ordering take out, cook at home.

Your body adapts to what you do most often, if you sit in a chair all day, you’ll become a better sitter. So stand, walk, run, and jump!

Casey Shivers is a Fitness Specialist with the Anschutz Health and Wellness Center. She is an ACSM-Certified personal trainer who specializes in post-rehabilitation, weight loss and sports performance. Contact Shivers at casey.shivers@ucdenver.edu.


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