Sitting is the new smoking
Understanding the Risks of Sedentary Lifestyles
In recent years, a striking phrase has emerged in health discussions: "Sitting is the new smoking." This provocative statement underscores a growing concern about the health implications of prolonged sitting, a behaviour that has become all too common in our modern, technology-driven world. As we spend more time at desks, in front of screens, and on the sofa, it’s crucial to examine how our sedentary lifestyles are impacting our health.
The Sedentary Shift
For anyone that knows me, they will have heard me talk about the Caveman, and how we were designed to live. We were designed to be active, to squat down, and to move our bodies by hunting, walking, and carrying out manual labour. Fast forward to 2024 and our modern lifestyles, it is now estimated that the average adult sits for 10 hours a day sitting! A study in Australia showed that school aged children sit for at least 6 hours per day.
This has a huge impact on our health and studies have shown that people who sit for more than 8 hours a day with no physical exercise had a risk of dying similar to that posed by obesity and smoking.
There are many alarming health risks associated with sitting such as; cardiovascular disease, diabetes, obesity, musculoskeletal problems, poorer mental health, some cancers, and a condition called sarcopenia, which is the age-related loss of muscle mass, strength and function. It typically occurs in mid-life and accelerates in older age, leading to frailty, reduced mobility and a higher risk of falls and disability.
Breaking the Cycle
Recognising that sitting is detrimental to our health is the first step towards change. Here are some practical strategies to help break the cycle of sedentary behaviour:
1. Set a Timer: Use a timer to remind yourself to stand up and move every hour. Even a brief walk or stretch can make a significant difference.
2. Incorporate Movement into Your Day: Take the stairs instead of the lift, walk during phone calls, or schedule walking meetings.
3. Ergonomic Adjustments: Consider using a standing desk or a desk converter to alternate between sitting and standing throughout the day.
4. Exercise Regularly: Aim for at least 150 minutes of moderate aerobic activity each week, along with strength training exercises.
5. Mind Your Leisure Time: Limit recreational screen time and engage in active hobbies, such as hiking, dancing, or playing sports.
Conclusion
The phrase "sitting is the new smoking" serves as a wake-up call to re-evaluate our lifestyles. Just as smoking is a known health hazard, excessive sitting poses serious risks that we cannot afford to ignore. By making conscious efforts to move more and sit less, we can improve our health, enhance our well-being, and ultimately lead more fulfilling lives.