How Is Sitting Slowly Killing You?

Did you know that the average person spends between 6 to 10 hours sitting each day? Even if we don’t realize it, this has major consequences for our bodies.

A sedentary lifestyle is one of the biggest public health concerns today. Our bodies haven’t changed much since prehistoric times, but our environment has—and dramatically so. We now live in a world that is not adapted to our biology, and unless we take conscious action, this mismatch can take a serious toll on our health.

If there’s one thing you take away from this article, let it be this: you can be both sporty and sedentary at the same time. In fact, what you do during the 23 hours outside of your training session might be just as important as the workout itself.

The Impact of Sitting

The human body was never designed to spend so much time sitting. When we do, certain muscles become underused, leading to stiffness, imbalances, and discomfort.

Take your hip flexors, for example. If you’ve ever had lower back pain, you may have been told that your hip flexors are “tight” and need stretching. What this really means is that, because we spend so much time in the same seated position, these muscles don’t get the opportunity to move through their full range of motion.

The same issue affects other areas, including your shoulders, spine, and neck. Hours spent sitting with rounded shoulders, staring at a screen, lead to stiffness, restricted mobility, and even pain.

The Posture Myth

You’ve probably heard countless times that you should “fix your posture” by sitting up straight with your shoulders pulled back. While this advice has good intentions, it’s not the full picture.

The idea is that maintaining a “good posture” distributes forces evenly across your joints, reducing strain and pain. However, research shows that movement matters more than posture. The real problem isn’t how you sit—it’s how long you stay in one position.

“The best posture is the next posture.”

Instead of obsessing over perfect posture, focus on changing positions frequently and introducing more movement throughout your day.

Strategies to Reduce the Impact of Sitting

Here are simple ways to counteract the effects of prolonged sitting:

• Move more, move often – Use breaks to stand up, walk a few steps, stretch, and move your spine, shoulders, and neck. Doing this several times a day ensures your joints go through their full range of motion.
• Optimize your workspace – Adjust your chair, desk, and screen height to reduce unnecessary strain and encourage better movement patterns.
• Daily steps for the win – Walking is one of the simplest yet most effective ways to combat a sedentary lifestyle. Aim for regular walks throughout the day.
• Start your day with mobility – A short morning routine can set the tone for better movement all day long.

Key Takeaway

Sitting isn’t the enemy—staying still is. The more you move throughout the day, the better your body will feel. Small, consistent actions add up, so start where you can and build from there!