Sitting All Day Isn't the Problem. This Is.
- Made 2 Move Team
- 2 hours ago
- 4 min read
About the Author: Hannah Breal, PT, DPT is the co-owner of Made 2 Move Physical Therapy in Charleston and Charlotte. She helps athletes and active adults rebuild strength, mobility, and confidence so they can move pain-free for life.
Made 2 Move Physical Therapy – Charleston | Daniel Island | Mount Pleasant | Charlotte
In today's world, So many people work from home or have remote jobs that require them to sit at a desk for hours.
And while that can offer amazing benefits and flexibility (like being able to pop some laundry in at 12pm on a Tuesday, or literally never wear make-up again lol), it CAN take a toll on our physical and mental health if we're truly sedentary most of our lives.
First, let me be clear: the act of sitting isn't bad for you.
You will not turn into a shrimp if you sit.
You will not get back pain if you sit.
Your hip flexors won't permanently shorten if you sit.
You are allowed to sit.
In the effort of getting people to move more, sitting is often demonized online:
"Sitting is the new smoking!"
It's a cute lil saying. but are we really comparing sitting, a position that our bodies were made to do to smoking cigarettes? Feels like a bit much.
In reality, sitting isn't the new smoking. But being sedentary is.
It's not the simple act of sitting that hurts us, it's that so many of us sit. all. day. for. hours. and do nothing else.
That's the real problem here.
SO whether you work from home OR you work in an office if you sit at a desk most of the day, this is for you.
3 Ways to Combat the Effects of a Sedentary Work Environment
DISCLAIMER if you aren't doing any of these, you DON'T need to start all 3 immediately! Just. Choose. One.
1. Don't Lock Yourself in One Position at Your Desk - Let Your Body Move!
Too many people think they have to sit or stand in some "perfect posture" all day. Lemme tell you a secret perfect posture doesn't exist, and your body is dying for some movement. Let yourself slouch.
Let yourself fidget. Change positions regularly.
Keeping your body locked in the same position all day long isn't helping you. This is your permission, from a healthcare provider, to let your body relax and sit/stand/slouch however feels comfortable in the moment. If you're someone who gets locked in, set a 20 minute timer to remind you to just move.
Personally, I have a standing desk, a walking pad, and a chair that allows me to put my legs up and sit criss-crossed (bc I'm still in kindergarten, and it's comfortable, ok??) but you don't need all of that. You just need to change positions frequently - even if that means different sitting positions.
2. Walk Literally Any Chance You Get
Lunch break? walk.
Phone call? walk.
Morning routine? walk.
Walking is going to be your new best friend. Like I said before, I do have a walking pad, but I don't use it all day long. Even just popping outside for a quick 10 minute lap is super beneficial.
Start with just getting into the habit of taking a daily walk. If you can, spread out your walks throughout the day. For example, my perfect schedule is this:
Walk my dog in the morning before starting work
After I eat lunch, take another walk
In the afternoon/evening when my brain is fried, take another walk!
3. Schedule 3-5 Workouts Per Week Doing Something You Actually Enjoy
To thrive and live our best lives, we really do need both:
Regular physical activity and movement throughout the day
Structured exercise (which is different from the above)
If all you can do right now is get in a couple of daily walks, DO THAT. START WITH THAT. Any movement is better than no movement.
The Bottom Line
Having a sedentary job isn't necessarily a bad thing - it just means we have to intentionally plug in regular physical activity to combat the effects of sitting most of the day.
Move and change positions often (while I wrote this email, I was sitting upright, then slouching, then my legs were crossed, then they were straight, then I was leaning back, etc. I am constantly moving)
Try taking regular, daily walks. Start with one per day, then increase to 2!
Find a form of exercise you can do before or after work (preferably something you enjoy, and maybe even with friends if you were alone most of the day)
While sitting all day isn't great for us, neither is standing all day it's not that the POSITION is bad, it's that we're stagnant and sedentary and our bodies like to MOVE!
Want help building a movement plan that actually fits your life? Our team at Made 2 Move Physical Therapy works one-on-one with active adults across Daniel Island, Downtown Charleston, and Charlotte. Learn how we work or hear from our patients who've made movement a non-negotiable part of their lives.
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Written by Hannah Breal, PT, DPT, Co-Owner of Made 2 Move Physical Therapy, helping Charleston and Charlotte move pain-free for life.
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