We often hear about the risks of smoking, but did you know that sitting down for too long can be just as dangerous? Health experts are now saying that sitting for long periods of time is “the new smoking” because of its serious negative effects on your long-term health.
In our modern world, it’s easy to spend most of the day seated. Whether you are in school, working on a computer, playing video games, or watching TV, many hours can pass without you standing up. This sedentary (inactive) lifestyle contributes directly to the rise of Non-Communicable Diseases (NCDs), including Type 2 diabetes and heart problems.
The Hidden Dangers of Sitting
The problem isn’t just that you aren’t burning calories; it’s what happens inside your body when you stay still. When you sit for hours at a time:
- Glucose Control Gets Worse: Your body becomes less sensitive to insulin, which makes it harder for your cells to take in blood sugar (glucose). This directly increases your risk of developing Type 2 diabetes.
- Heart Health Suffers: Prolonged sitting is linked to an increased risk of major cardiovascular (heart) events and even death. Your circulation slows down, which can harm your heart and blood vessels over time.
- Physical Activity Isn’t Enough: Even if you go for a great run or hit the gym in the morning, sitting all afternoon still carries major health risks. You can’t undo eight hours of sitting with one hour of exercise.
The Power of Small Movements
The good news is that the solution is simple, effective, and free: Just stand up and move!
Health guidelines, especially for people managing diabetes, specifically recommend avoiding prolonged sitting. You don’t need a massive workout—you just need frequent, small interruptions to break up your sitting time.
Experts suggest getting up and moving around every 20 to 30 minutes.
Simple Steps to Move More
To fight back against the “new smoking,” try these easy strategies:
- Set a Timer: Use your phone or a simple kitchen timer to remind you to stand up every half hour.
- The Chore Break: When the timer goes off, use that minute or two to complete a quick task: unload the dishwasher, throw in a load of laundry, or quickly tidy your desk.
- Stand While Talking: Take phone calls standing up, or walk around your room while you talk.
- Walk and Think: If you are studying or reading, take short breaks to walk around the house, apartment, or office for a minute to let your mind process the information while your body moves.
Focusing on these little things—like moving every half hour—can have a huge, positive benefit on your health. By choosing to move regularly, you are taking an active role in preventing chronic conditions and improving your overall well-being.
About the author
Paige Alliston
Paige is a dietitian and PhD student with an interest in chronic disease management. Her PhD work focuses on testing knowledge mobilization strategies for people with diabetes using an online platform.
