“Couch Warrior Potatoes” Ain’t Gonna Win the Sitting Game

“Weekend warrior”—this was a phrase I Iearned from one of the many physiotherapists I worked with over the years. And yes, I spent a lot of time with physiotherapists. Strange, when you think about the fact that I have worked out regularly for over 15 years now and have kept up with my dance training all along. Well, it appears that it’s not that strange.

For years, my routine looked the same: work a 9-to-5 job, then head to dance class or the gym / yoga / pilates for an hour or two in the evening. I thought I was doing everything right by staying active. So did those around me: with a smirk of envy / anger / admiration, I would often get the epithet “healthy lifestyle queen.”  Yet, I found myself dealing with nagging injuries, stiffness, and even herniated discs! It was frustrating and confusing. How could someone who worked out regularly still face so many health issues? After some research and reflection (and many a long chat with physiotherapists) I uncovered the root cause: sitting. Long hours of sitting during the day were silently taking a toll on my body, and my evening workouts simply weren’t enough to counteract the damage. It turns out that squeezing in a few hours of exercise each week isn’t enough to offset the harms of a sedentary lifestyle.

The Science Behind the Harmful Effects of Sitting

A study published in PLOS ONE highlights the stark reality: prolonged sitting has a direct, negative impact on our health, even for those who exercise regularly. The study found that sedentary behavior is associated with higher risks of metabolic diseases, cardiovascular problems, and musculoskeletal issues. What’s more, sitting for long periods slows down blood flow and metabolism, making it harder for our bodies to regulate blood sugar and break down fat. Even if we hit the gym for an hour, the hours of inactivity during the day create cumulative harm that can’t be erased by a single workout.

Further research sheds light on the risks of prolonged sitting, emphasizing that our bodies were designed to move. When we sit for too long, our muscles—particularly in the legs and back—weaken. This leads to imbalances that can cause pain and injury, as I experienced with my herniated discs. Additionally, long sitting sessions have been linked to poor posture, which exacerbates musculoskeletal strain and can trigger chronic pain.

There is more! The risks of sitting too long range from increased chances of developing chronic illnesses like diabetes and heart disease to a greater likelihood of mental health challenges due to reduced physical activity and social engagement. The term “sitting disease” has even been coined to describe the constellation of health issues tied to excessive sedentary time.

Breaking Free from the Chair Trap

These findings are a wake-up call for us all. We need to integrate more movement into our daily lives to truly counteract the harms of sitting. Yes, I know, taking a break from sitting can be really, REALLY hard but it doesn’t have to be overwhelming or time-consuming. In fact, it can be simple and even enjoyable!

How about these ideas to get started?

For Individuals

1. Micro-Movements: Set a timer to stand up and stretch every 30 minutes. Even small movements, like shoulder rolls or a quick walk around the room, make a difference. You can pick your “move of the day” to make it fun and easy to remember!

2. Active Transportation: Walk or bike for short errands instead of driving. Yeah, I know, we try to park our car closer to where we are going or ask navigation to find the “shortest” walking path but how about walking a few minutes more? Wouldn’t hurt, would it?

3. Movement Breaks: Incorporate short exercise sessions throughout the day, such as a 5-minute yoga flow or a quick set of squats…or even better, a short dance / Zumba session!

4. Redesign Your Workspace: Invest in a standing desk or design your own adjustable workstation to alternate between sitting and standing. (Remember though, standing too long is also not a good idea!)

5. Fun Activities: Dance while cooking / talking on the phone!

   
   
   
   

For Schools and Corporations

1. Standing Meetings: Encourage teams to hold standing or walking meetings to break up sitting time.

2. Movement-Friendly Classrooms: Incorporate movement breaks, or active lessons in schools to create healthier habits early on. Bomovu in Turkey has a great program called “Movement at School”—you might want to check it out!

3. Movement at Work: Provide employees with access to fitness classes as a side benefit, organize dance or walking challenges as part of “happy hours”!

4. Built-In Breaks: Make it part of the work culture to have regular stretch / movement breaks during long meetings or work sessions.

   
   

Movement-lover colleagues have been my best allies in bringing movement back into the daily routine!

This is more than just a personal shift; it’s a societal call to action. By prioritizing movement, we can reshape our environments to better support our health. It’s time to rethink the way we live and work so that movement becomes a natural and joyful part of our daily routines—just like it used to be! Let’s stand up, step forward, and create a world where moving isn’t just an afterthought but an integral part of our lives.