New Year’s Resolution: Move More and Combat the Dangers of Sitting Disease

As the new year begins, many of us set resolutions focused on self-improvement, from eating healthier, managing stress better, and getting more exercise. However, there is one key area that often gets overlooked: the impact of prolonged sitting on our bodies, specifically the risk of what many call “sitting disease.” This condition, a term used to describe the harmful effects of excessive sitting, can lead to musculoskeletal injuries and long-term health issues. Thankfully, with a few simple adjustments and the commitment to move more, we can reduce these risks and build better habits for the year ahead.

The Dangers of Sitting Disease

The rise of desk jobs, remote work, and screen-based activities has led to an increasing number of hours spent sitting each day. Research has shown that sitting for prolonged periods is not just uncomfortable—it is unhealthy. In fact, studies link excessive sitting to a range of conditions, including:

• Musculoskeletal Injuries: Sitting for long periods puts strain on our neck, back, shoulders, and hips, leading to tension, pain, and injuries. The sedentary posture often associated with desk work—slouching or hunching over—can cause misalignments in the spine and result in chronic pain over time.
• Poor Posture: Sitting improperly for hours can lead to rounded shoulders, a forward head posture, and weakened muscles. These issues can become long-term problems if left unaddressed, making it harder to maintain good posture as we age.
• Increased Risk of Chronic Health Conditions: Beyond musculoskeletal injuries, sitting too much is linked to heart disease, increased blood pressure, high blood sugar, diabetes, obesity, and poor circulation. Studies have found a 34% increased risk of morbidity due to cardiovascular disease for those who mostly sit at work versus those who predominantly do not sit at work.  Lack of movement throughout the day disrupts the natural flow of blood and nutrients and can contribute to weight gain and diminished cardiovascular health.
• Mental Fatigue and Decreased Productivity: Sitting for too long can lead to cognitive burnout and reduced focus. Movement helps to stimulate blood flow to the brain, improving alertness and concentration.

__________________________________________________________________

Create a New Year’s Resolution to Move More

The good news is that taking action against the dangers of sitting disease doesn’t require major lifestyle changes. Incorporating more movement into your daily routine can be simple and incredibly effective. Here are some easy-to-implement strategies that can help you reduce the risks of musculoskeletal injuries and improve overall health in the new year:

1. Take Regular Breaks

Commit to standing up and moving for at least 5 minutes every hour. Set a timer or use an app that reminds you to take breaks. Use this time to stretch, walk around, or even do a few quick exercises, such as leg lifts or gentle back stretches. By incorporating regular movement, you help to reduce muscle stiffness and increase blood flow. 

2. Use Meeting Time Wisely

Consider walking meetings rather than sitting down all the time.  Use a recording device on a mobile phone, such as “Voice Memos” to record important notes for documenting later.  If you are participating in a webinar or longer virtual meeting where you are mostly listening, consider standing up during parts of it.  Use a mobile headset to allow you to still be connected. 

3. Strengthen Your Core

A strong core is essential for maintaining good posture and reducing back pain. Include exercises like planks, bridges, and pelvic tilts into your weekly workout routine. Strengthening the muscles in your abdomen, lower back, and hips will improve your stability while sitting and prevent strain on your spine.

4. Adjust Your Workspace

A few small changes to your desk setup can make a big difference in preventing musculoskeletal issues. Ensure your chair provides proper lumbar support and that your desk is at a height that allows your elbows to be at a 90-degree angle when typing. Consider using a standing desk or a desk converter to alternate between sitting and standing throughout the day.

5. Stretch and Mobilize

To counteract the tightness caused by prolonged sitting, incorporate stretches that target areas commonly affected by desk work, such as the hip flexors, hamstrings, lower back, and shoulders. Try doing some seated or standing stretches and consider adding yoga or Pilates to your fitness routine. These activities help improve flexibility, reduce stiffness, and promote better posture.  Download the Anderson Ergonomics Consulting stretching exercises for ideas on ones you can do to help keep yourself limber. 

6. Walk and Move When Opportunity Arises

Incorporate movement into other parts of your day, especially during breaks. Take a shorter lunch and incorporate a brisk walk, opt for the stairs instead of the elevator, or even try walking meetings. Every bit of movement adds up, and small changes like these can significantly reduce your daily sitting time.

7. Use Technology to Your Advantage

There are many tools available to help you stay on track with your movement goals. Apps like “Work Break” by Google Play, “Stand Up!,” or “Stretchly, can remind you to take breaks and encourage you to stretch. Fitness trackers or smartwatches can also monitor your daily activity and remind you to stay active.

__________________________________________________________________

The Benefits of Moving More

Making the conscious decision to move more and reduce the amount of time spent sitting offers a multitude of benefits, both physical and mental:

• Improved Posture: Regular movement and stretching help keep the muscles engaged and aligned, reducing the likelihood of slumping or hunching over.
• Reduced Pain and Injury: By breaking up long periods of sitting, we reduce the strain on muscles, ligaments, and joints, preventing overuse injuries like tendonitis, back pain, and repetitive strain injuries.
• Enhanced Mental Health: Exercise and movement stimulate the release of endorphins, which are natural mood boosters. Moving more can help alleviate stress, combat anxiety, and improve mental clarity.
• Increased Productivity: Taking breaks and incorporating movement can lead to better focus, clearer thinking, and improved creativity throughout the day. You’ll feel more energized and less fatigued by the end of the workday.

Conclusion: A New Year, A New Commitment to Movement

The effects of sitting disease may not be immediately obvious, but over time, they can significantly impact your health and well-being. This New Year, make a resolution to move more and incorporate simple changes to combat the sedentary lifestyle that many of us fall into during the workday. By taking regular breaks, adjusting your workspace, strengthening your muscles, and embracing more physical activity, you’ll not only reduce the risk of musculoskeletal injuries but also improve your overall quality of life. Start small, stay consistent, and you’ll feel the positive effects throughout the year. Here’s to a healthier, more active 2025!

References / Sources

https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005

https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2814094

Anderson Ergonomics Consulting offers many services that can improve your quality of life. Please check out our services.