Seated is the new smoking

Sitting is also called the new smoking, but it actually should be: 'sitting too much is the new smoking.' There's nothing inherently wrong with sitting. We need to sit to relax and recover, even from an evolutionary perspective. However, sitting too much just isn't good for you. Read below why. We also give some smart tips.

What happens in your body when you sit?

The thing is, your body is constantly working. Nutrients are converted into energy, and sugars and fats are broken down. These are important processes that you might not notice. If you sit a lot and for long periods, your body can't do its job properly.

That's because your muscles, especially your leg muscles—the body's largest muscles—hardly do anything when you're sitting down. If you don't use those muscles, the fat and sugar in your blood are absorbed less quickly, increasing the risk of heart and vascular diseases, and type 2 diabetes.

Too much sitting isn't good for your brain either. It benefits from a healthy blood flow. Sitting too much jeopardizes that flow. This is something we know from experts like Neuropsychology Professor Erik Scherder, who extensively discusses it in his book 'Don't Let Your Brain Sit.'

Fortunately, you're not necessarily doomed to get sick if you have a sedentary job. The advice: move more!

Move it

If you engage in 150 minutes of moderately intense physical activity per week, the health risks associated with prolonged sitting are lower compared to those who don't. However, note that the risk diminishes but still exists. This applies even to individuals who sit a lot during the day but exercise for an hour in the evening. Unfortunately, compensating for prolonged sitting by exercising more only partially works.

That's How You Do It

Sitting is inevitable for many, but how can it be a tad healthier? Actually, pretty simple: move more in between. Break up sitting with standing, walking, skateboarding, rollerblading, jumping rope, boxing, or whatever floats your boat. The more intense the movement, the better!

Also, aim to get thirty minutes of moderate-intensity activity each day. If you spend a lot of time sitting while working, there are some easy ways to get moving regularly. For instance, try to stand up every half hour and stretch or give your legs a shake. It's also essential not to sit continuously for more than two hours and try to be physically active at as many moments as possible, like:

• taking the stairs instead of the elevator
• going for a walk during lunchtime
• standing up while talking on the phone or during meetings
• getting drinks in smaller amounts
• more often using a sit-stand desk
• considering a desk chair for cycling