We’ve all heard the warnings about smoking and unhealthy eating but could your comfy office chair or living room sofa be just as harmful?
According to recent research, the health risks associated with sitting are far more serious than many realise. In fact, more than 7,000 deaths each year in Australia can be attributed to prolonged sitting—far surpassing the dangers posed by saltwater crocodiles or even car accidents. So, what makes sitting so dangerous? Physio Melanie Mac joined Jo on Table Talk to dive deeply into this growing issue.
The Link Between Sitting and Health Problems
When people hear the phrase “sitting is the new smoking,” they might scoff. But there’s truth behind the comparison. Research increasingly shows that sitting for long periods is linked to serious health issues like cardiovascular disease, diabetes, and even cancer.
“Sitting is a generalised way of saying sedentary,” said Melanie. “It’s not just sitting—it includes lying down on the couch and being still for too long. This is linked to health problems like cardiovascular disease, diabetic issues, and even cancer.”
The longer you remain sedentary, the higher your risk. It’s not just about weight gain or poor posture. There is a direct correlation between how much time we spend sitting and our long-term health outcomes.
Why Is Sitting So Harmful?
You might wonder, “If I’m sitting, I’m not doing anything—how could that be dangerous?” The truth is, when you’re inactive for extended periods, your body’s systems start to shut down. Your muscles aren’t engaged, and your cardiovascular system slows. Even standing can make a big difference.
“When you stand, your larger muscles—like those in your legs—are engaged,” explained Melanie. “You also have to pump blood against gravity, which benefits your cardiovascular system.”
And if you’re thinking that working from home in a comfy chair isn’t as bad as sitting at the office, think again. Mel points out that there’s a difference. “Research suggests sitting at home, particularly when you’re lying on the couch, can be worse than sitting at the office. At work, people tend to stand up, move around, or chat with colleagues. At home, you’re more likely to stay in one spot for hours.“
The Benefits of Moving More
Even small, regular movements can significantly reduce the risk of serious health issues. “You don’t need hours of exercise to counteract sitting all day,” Mel says. “Just 40 minutes of active movement spread throughout the day can help counter the effects of sitting for seven hours.” There are four different ways you can sneak more movement into your day.
- Follow the 20-minute rule: Every 20 minutes, get up from your desk and walk around, even if it’s just for a minute or two.
- Use the “one-touch rule”: When you finish using something—like a coffee cup—take it to the kitchen right away. This helps you stay active and keeps your workspace clean.
- Stand during calls or meetings: If you’re on a long phone call or a virtual meeting, stand up and move around.
- Take walking breaks after meals: Research shows that just five to ten minutes of walking after a meal can help regulate blood sugar levels and improve circulation.
Are Standing Desks the Solution?
Standing desks have become a popular option for people who want to break the cycle of sitting all day. But do they really help? According to Melanie, they can make a difference, but they’re not a cure-all.
“Standing desks are beneficial because they get you up and using your muscles,” she explained. “But they require proper ergonomics and a level of fitness. You might think standing for an hour is easy, but without leaning or support, it’s harder than it seems.”
The key is balance. Alternating between sitting, standing, and moving throughout the day is the best way to maintain your health.
Move More, Sit Less
The stats don’t lie—sitting is more dangerous than we give it credit for. But the good news is, by making small changes in our daily routine, we can reduce the risks. Whether it’s taking more breaks, standing during calls, or investing in a standing desk, every little bit helps.
As Melanie summed it up: “It’s not about being perfect. Just make a conscious effort to move more, and you’ll feel the difference in your health and energy.”
Listen to the full conversation below!