Why A Sedentary Lifestyle is Sabatoging Your Health
In today’s world, it’s easier than ever to spend most of our day sitting. Whether you’re at a desk, in the car, on the couch, or whatever it may be, minimal effort is encouraged in today's society. Think about it: curbside pickup, drive thru’s, the digital age, etc.
While it may seem harmless, a sedentary lifestyle can have serious long term consequences for your health. Studies have linked prolonged sitting to increased risk of heart disease, type 2 diabetes, weight gain, poor posture, and even mental health struggles like anxiety and depression.
Even if you work out for an hour a day, remaining sedentary for the other 23 hours can still negatively impact your health. Movement isn’t just about hitting the gym, it’s really about how you spend your entire day.
According to the National Academy of Sports Medicine (NASM), prolonged sitting isn’t just “resting” — it actively works against your health. Sedentary behavior has been linked to:
Cardiovascular disease – Reduced movement can raise blood pressure, damage blood vessels, and increase risk of heart attack or stroke.
Metabolic disorders – Sitting for long periods lowers your body’s ability to regulate blood sugar, making type 2 diabetes more likely.
Certain cancers – Research suggests inactivity may contribute to higher risks of colon, breast, and endometrial cancers.
Musculoskeletal problems – Weakness, stiffness, poor posture, and joint pain become more common as muscles and connective tissues decondition.
NASM also notes that even people who exercise regularly can experience these risks if they spend the rest of the day largely inactive. This is because prolonged sitting impacts your body at a cellular level, slowing circulation, reducing lung capacity, and decreasing flexibility over time.
The good news is, these negative effects are highly reversible. Breaking up long periods of sitting with even light activity like standing, stretching, and walking can improve circulation, boost insulin sensitivity, and reduce inflammation.
Why Daily Steps Matter
Your body is designed to move. Walking boosts circulation, improves joint health, regulates blood sugar, supports your metabolism, and helps maintain muscle function as you age. Consistently hitting your daily step goal (whether that’s 6k, 8k, or 10k+) is one of the simplest and most effective ways to keep your body and mind healthy.
Tips to Add More Movement Into Your Day
If you work a sedentary job, set a timer every 30–60 minutes to stand up, stretch, or walk for a few minutes.
Park farther away (!!!), those extra steps add up quickly.
Taking the stairs over the elevator, your legs (and heart) will thank you.
Build evening walks into your routine. Not only is it a great way to add to your step count, it’s great for post-dinner digestion.
Stand for tasks you may usually sit for, like reading emails, folding laundry, talking on the phone, etc.
Wake up 20 minutes earlier and start your day walking a mile.
Invest in a fitness watch or step counter to get an idea of where you’re at for the day.
Basically, your health isn’t just built in the gym — it’s built throughout your day when you choose to move. Start small, keep consistent, and remember, even small movement throughout your day can play a massive role for your health years from now.
