Is Sitting the New Smoking? Are You at Risk?

In today’s world, most of us sit around for the majority of the day looking at screens, in offices or working from home. This trend is now bigger than ever thanks to the pandemic that has just passed.

Research has shown that sitting for extended periods can have detrimental effects on your health, increasing the risk of various chronic conditions and even shortening our lifespan. In this article, I’ll break down some of the negative effects of prolonged sitting, and give you possible solutions to this nasty problem.

Detrimental Health Effects of Prolonged Sitting:

1. Increased Risk of Obesity

Prolonged sitting leads to a decrease in energy expenditure, making it easier to consume more calories than we burn. This imbalance can contribute to weight gain and obesity, which, in turn, is linked to various health issues, including diabetes and heart disease.

2. Cardiovascular Problems

Sitting for long periods can negatively impact heart health. Studies have indicated that a sedentary lifestyle is associated with an increased risk of developing heart disease, as well as high blood pressure and high cholesterol levels.

3. Muscular Weakness and Stiffness

Remaining seated for extended periods can lead to muscle stiffness, particularly in the hips and lower back. Over time, these muscles can weaken, affecting posture and increasing the likelihood of back pain.

4. Metabolic Syndrome and Diabetes

Prolonged sitting has been linked to insulin resistance and an increased risk of metabolic syndrome and type 2 diabetes. Regular movement helps improve insulin sensitivity and glucose metabolism.

5. Mental Health Decline

Spending too much time sitting can have negative effects on mental well-being, leading to increased feelings of stress, anxiety, and depression. Exercise, on the other hand, promotes the release of endorphins, which can improve mood and reduce stress.

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Benefits of Adding Movement and Exercise:

Regular physical activity and movement play a crucial role in maintaining good health and preventing various chronic conditions. By incorporating exercise into your daily routine, you can reap numerous benefits that positively impact your physical and mental well-being. Here are some of the benefits:

1. Improved Cardiovascular Health

Regular exercise strengthens the heart and improves blood circulation, reducing the risk of cardiovascular diseases.

2. Weight Management

Physical activity helps burn calories and maintain a healthy weight, promoting overall wellness.

3. Enhanced Mental Well-being

Exercise stimulates the release of feel-good neurotransmitters, boosting mood and reducing stress and anxiety.

4. Increased Energy and Productivity

Regular movement boosts energy levels and enhances focus, leading to increased productivity in daily tasks.

5. Better Sleep

Engaging in regular physical activity can improve sleep quality, leaving you feeling refreshed and energized.

Easy Tips to Incorporate More Movement into Daily Life:

  • Take a walk during TV commercial breaks or use them for simple stretches.
  • Utilize stairs instead of elevators or escalators whenever possible.
  • Incorporate standing or walking meetings at work to break up prolonged sitting.
  • Use the LK Fitness App to select exercises and create a personalised workout routine. To get the LK Fitness App, click here.
  • Make it easy for yourself, try exercises like this coffee table workout while watching TV:


Prioritising physical activity in our daily lives not only improves our physical health but also enhances our mental well-being. By taking small steps to incorporate movement into our routines, such as adopting a coffee table workout or taking short walks during TV time, we can make significant strides toward a healthier, more vibrant life. Remember, every little movement counts, and your future self will thank you for the positive changes you make today.

To get the LK Fitness App, click here.