Is Sitting the New Smoking? Fixes for Desk Life

Medically reviewed by Misty Seidenburg

You might have heard the phrase “sitting is the new smoking.” And while they may sound dramatic, there is growing research to show how long periods of inactivity—especially sitting—can take a toll on your health.

In today’s modern world, where we spend a significant amount of time online, sitting for hours in front of a screen has become the norm. But could that cushy office chair be silently working against you? Whether you work from home or commute to an office, understanding the health effects of sitting too long is the first step toward positive and lasting change.

Find out what you can do to move more and feel better—and how physical therapy can support your journey to better health and wellness.

The Health Risks of Sitting Too Long

A sedentary lifestyle doesn’t necessarily mean just skipping the gym. It refers to the many hours we spend sitting at work, in the car, and in front of the television. Without enough physical activity, you’re more likely to feel tired and sluggish. You may experience stiff, achy joints, and your posture can suffer.

More serious health risks of a sedentary lifestyle include:

• High blood pressure
• High cholesterol
• Type 2 diabetes
• Certain cancers
• Heart diseases
• Stroke

Researchers have found that sitting for more than eight hours a day may be associated with a significantly higher risk of early mortality, even for individuals who otherwise appear healthy or are otherwise active.

The risks of sitting too long don’t stop at your physical health. There’s an emerging connection to mental health, with prolonged sitting linked to increased feelings of anxiety, low mood, and trouble sleeping. While more research is needed, these early findings underscore the importance of adding regular movement to your routine.

How Much Physical Activity Do Adults Really Need?

Physical activity needs vary with age, but the overall guidance for adults is fairly simple.

For adults aged 18–64, the CDC recommends:

• At least 150 minutes of moderate-intensity aerobic activity (like brisk walking) per week, or 75 minutes of vigorous activity (like running), plus
• Muscle-strengthening activities (such as resistance training or bodyweight exercises) on two or more days per week.

For adults 65 and older, the same general guidelines apply, but with added emphasis on:

• Balance-focused activities (like tai chi or yoga),
• And adapting exercises to match ability level and any chronic health conditions.

Breaking that down: Just 30 minutes of movement five days a week, even in short bursts, is enough to support better health. If that sounds out of reach, remember: every bit of movement counts, and it’s never too late to start.

Make Movement a Lifestyle (Not a Chore)

Adding more activity doesn’t always mean formal exercise, a huge time commitment, or lots of pricy gym equipment. Here are small, manageable ways to sneak movement into your everyday:

• Take the stairs instead of the elevator.
• Walk during meetings or phone calls.
• Park farther away or get off one stop earlier if taking transit.
• Use commercial breaks or loading screens as mini stretch breaks.
• Try a standing or balance-based task while watching TV or listening to a podcast.

Even light physical activity spread throughout the day can offer health benefits and help reduce the risks associated with prolonged sitting.

Regular movement helps combat the adverse effects of a sedentary way of life. Regular physical activity improves cardiovascular and metabolic health, as well as musculoskeletal functioning. Cutting sedentary time by just an hour a day can also improve mood and sleep.

Mini-Break Movement: Quick Exercises for the Office

Don’t let a desk-bound job get you down. Incorporating light, targeted movement throughout the day can do wonders for your body and mind.

1. Seated Cat-Cow: Gently arch and round your spine while seated to relieve stiffness and improve flexibility.
2. Chest Opener: Clasp your hands behind your back, roll your shoulders back, and lift your chest. Hold for 20–30 seconds and release.
3. Ankle Circles: Lift one foot and rotate the ankle slowly in both directions. These are great for reducing swelling and improving circulation.
4. Standing Trunk Rotations: Stand tall and gently rotate side to side to loosen the spine and midsection.
5. Air Squats or Leg Swings: If you have a little space, add a few bodyweight squats or front-to-back leg swings to energize your lower body.
6. Neck Rolls: Slowly roll your head from side to side and forward to release neck tension and improve mobility.
7. Shoulder Rolls: Lift your shoulders up toward your ears, then roll them back and down. Repeat a few times to ease upper back tightness.

You don’t need a full workout to feel the benefits. Just 2–3 minutes of intentional movement can help mitigate the negative health effects of prolonged sitting.

Simple Desk Fixes That Support Better Posture

Workstation ergonomics can make a big difference in how you feel at the end of the workday.  Here are some posture-friendly tweaks to maintain good alignment and make the time you do sit safer and more comfortable.

Optimize Your Workspace

• Keep your monitor at eye level. Your neck will thank you.
• Adjust your chair so your feet rest flat on the floor.
• Position your keyboard so your elbows are bent at 90 degrees.
• Use a lumbar cushion or rolled towel to support your lower back.
• Keep frequently used items (like your phone or notepad) within easy reach to avoid repeated strain.

Listen to Your Body

• Set gentle reminders every 30–60 minutes to stretch or shift position.
• Stay hydrated. Frequent water breaks double as natural movement cues.
• Switch tasks or walk while taking calls when possible.
• Notice early signs of discomfort (like neck tension or wrist fatigue) and adjust right away.
• Try closing your eyes briefly to reduce visual fatigue and reset mentally.

I Have a Standing Desk—Am I Safe?

Sure, standing desks can be helpful, but they shouldn’t be considered a cure-all. While generally considered better than standing to reduce other health risks, standing still for too long can lead to circulation issues. Alternating between sitting, standing, and moving throughout the day can work to counteract the dangers of a sedentary lifestyle.

Not Sure Where to Start? Try Physical Therapy

Minor adjustments to your daily routine can lead to noticeable improvements, and having expert support makes the process feel more manageable. A physical therapist can guide you every step of the way, helping you move more confidently and safely.

Physical therapists can help you:

• Identify how your current routine might be affecting your body
• Create a personalized plan to reintroduce safe movement
• Address stiffness, musculoskeletal pain, or poor posture linked to prolonged sitting
• Recommend workplace setup adjustments to reduce physical strain
• Set realistic, sustainable goals for long-term activity

Ready to Move Toward a Healthier You?

We’ve helped clients just like you make meaningful progress, starting with minor changes. If you’re ready to reconnect with your health and feel supported along the way, we’re here for you.

Find a physical therapy clinic near you to take the next step toward feeling your best—at your desk and wherever your day takes you!

• Park, Jung Ha, et al. “Sedentary Lifestyle: Overview of Updated Evidence of Potential Health Risks.” Korean Journal of Family Medicine, vol. 41, no. 6, 19 Nov. 2020, pp. 365–373, www.ncbi.nlm.nih.gov/pmc/articles/PMC7700832/, https://doi.org/10.4082/kjfm.20.0165.
• Medline Plus. “Health Risks of an Inactive Lifestyle.” Medlineplus, National Library of Medicine, 1 Sept. 2017, medlineplus.gov/healthrisksofaninactivelifestyle.html.
• Centers for Disease Control and Prevention. “What You Can Do to Meet Physical Activity Recommendations.” Physical Activity Basics, 19 Apr. 2024, www.cdc.gov/physical-activity-basics/guidelines/index.html.
• Ellingson, Laura D., et al. “Changes in Sedentary Time Are Associated with Changes in Mental Wellbeing over 1 year in Young Adults.” Preventive Medicine Reports, vol. 11, no. 1, 1 Sept. 2018, pp. 274–281, www.sciencedirect.com/science/article/pii/S2211335518301268, https://doi.org/10.1016/j.pmedr.2018.07.013.
• Gao, Zan, and Jung Eun Lee. “Promoting Physical Activity and Reducing Sedentary Behavior to Prevent Chronic Diseases during the COVID Pandemic and Beyond.” Journal of Clinical Medicine, vol. 11, no. 16, 10 Aug. 2022, p. 4666, https://doi.org/10.3390/jcm11164666.