Sitting Is the New Smoking — and What You Can Do About It

Let’s talk about something most people don’t take seriously enough but is quietly messing with their health: sitting too much.

You’ve probably heard the phrase “sitting is the new smoking.” It might sound dramatic, but when you look at the research, the risks of being sedentary are real, and they add up fast. Joint stiffness, back pain, poor circulation, slower metabolism, higher blood sugar, heart disease, even cognitive decline, all have been linked to spending too much time parked in a chair.

And if you’re already dealing with pain or an injury? Sitting too long is like pouring gasoline on that fire.

Let’s not forget the other familiar phrase: “movement is medicine.” There’s plenty of research to back that up too. Many of my other articles dive into how movement helps reduce pain, improve mobility, and even delay the progression of arthritis, and there’s more coming.

The Risks of a Sedentary Lifestyle

Let’s be honest, sitting isn’t the actual enemy. We all need rest, especially as we age. The issue is how much we sit, and how little we move in between.

Here’s what the science shows:

• Long hours of sitting can slow circulation, impair blood sugar regulation, and increase your risk of heart disease.

  
  

• It’s linked to tight hips, sore backs, and weak postural muscles, a recipe for chronic pain, limited mobility, and long-term joint changes.

  
  

• It affects your mental health too. People who move more tend to have better mood, focus, and energy.

And unfortunately, that one workout you do a few times a week doesn’t cancel out the effects of sitting for 8 or more hours a day. Think of it like staying hydrated, one big glass of water at night doesn’t make up for not drinking all day. Your body needs movement in steady, consistent doses to function at its best.

Do You Really Need 10,000 Steps a Day?

Here’s some good news: no, you don’t.

The 10,000-step rule actually started as a marketing slogan in Japan back in the 1960s. Newer research shows that you don’t need anywhere near that many steps to see real benefits, especially as you get older.

• Just 4,400 steps a day can start to lower your risk of early death.

  
  

• Benefits seem to plateau around 7,500 steps, meaning more isn’t always better.

  
  

• It’s the consistency, not how fast you walk, that matters most.

  
  

(If you're interested in the research, check out the links at the end of this post.)

Here’s What to Do Instead

You don’t need a gym membership, fancy gear, or a smartwatch to start moving more. You can begin by adding movement into your day.

Try these simple strategies:

• Set a timer to stand up and move every 30 to 60 minutes. A few shoulder rolls, a quick walk to the kitchen (especially for a glass of water), or a simple mobility drill can make a big difference.

  
  

• Sneak in “exercise snacks.” Five minutes here and there adds up. March in place, stretch, or do a few squats while the coffee brews.

  
  

• Rethink sitting time. Can you stand or go for a walk during phone calls? Walk while listening to a podcast? Take a 10-minute walk after meals?

The Bottom Line: Move More, Sit Less

The research is clear, one of the biggest risk factors for poor health as we age is a sedentary lifestyle. Our bodies are designed to move. Respecting that simple fact brings huge benefits for your physical, metabolic, and mental health.

You don’t need a complete life overhaul to start aging stronger. It starts with awareness, consistency, and a few smart shifts.

If you’re over 50 and dealing with stiffness, fatigue, or pain that’s holding you back, I help people just like you build strength, mobility, and resilience, one step at a time. No endless therapy, no gimmicks. Just research-backed movement and proven habits that support a long, active life.

👉 Not sure where to start? Still nursing an injury? Reach out, I’ll help you take the first step.

Contact me today to learn more! Get started today

Want more tips on movement, injury prevention, and staying active as you age? Sign up for my monthly Move Well Newsletter  and get evidence-based advice straight to your inbox.

References:

National Institutes of Health. (2020). Number of steps per day more important than step intensity. https://www.nih.gov/news-events/nih-research-matters/number-steps-day-more-important-step-intensity

Harvard Health Publishing. (2019). Sitting is the new smoking. https://www.health.harvard.edu/staying-healthy/sitting-is-the-new-smoking

MedlinePlus Magazine. (2019). Rethinking 10,000 steps. https://magazine.medlineplus.gov/article/rethinking-10000-steps

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