Movement is Medicine: Beating the Dangers of a Sedentary Lifestyle

Movement is Medicine: Beating the Dangers of a Sedentary Lifestyle

We’ve all heard it: “Sitting is the new smoking.” And while that might sound dramatic, research backs it up—long periods of inactivity are incredibly bad for your health. From increased risks of cardiovascular disease and metabolic issues to back pain and poor posture, a sedentary lifestyle is a slow burn to a range of preventable health problems.

But here’s the good news: movement doesn’t have to be complicated, expensive, or disruptive to your routine. Here’s why getting more steps in matters, plus simple ways to make it happen—even if you’re stuck at a desk all day.

Why Sitting for Too Long is a Problem

🧠 Your brain and body need movement. Studies show that prolonged sitting reduces blood flow to the brain, affecting cognitive function, focus, and even mood. Ever noticed that sluggish, foggy feeling after sitting all day? That’s no accident.

💧 Your spine relies on movement. The discs in your spine don’t have a direct blood supply—instead, they rely on movement to circulate nutrients and fluids. Without regular movement, those spinal discs become dehydrated, stiff, and prone to injury.

💀 Your metabolism slows down. Sitting for long periods reduces calorie burn, impairs insulin sensitivity, and increases fat storage. Even if you work out daily, prolonged sitting counteracts many of the benefits.

🚶‍♂️ Your muscles weaken. When you sit too much, your glutes, hamstrings, and hip flexors tighten and weaken, leading to poor posture, lower back pain, and a higher risk of injuries.

Practical Solutions: How to Add More Movement to Your Day

You don’t need to overhaul your lifestyle or buy expensive equipment—small, consistent changes can make a big difference. Here’s what’s worked for me and my clients:

1. Walking Pads & DIY Treadmill Desks

One of my best investments? A walking pad. I found mine on eBay for around $500 AUD, and it fits under my desk (which I’ve raised using makeshift box stands—safe and sturdy, of course!).

🚶 At a slow pace, I can still type, answer emails, and work without distraction. Over the course of the day, I rack up 10,000+ steps without even thinking about it.

💡 No budget for a walking pad?

✔️ Use a standard treadmill at the gym or at home.

✔️ Create a task list for activities you can do while walking (emails, reading, voice memos, listening to podcasts).

✔️ Take your low-priority tasks (like responding to non-urgent messages) and do them while walking at the gym after your workout.

2. Micro-Movement Breaks

If a treadmill desk isn’t an option, try small movement breaks throughout the day.

✔️ Set a timer to stand up and stretch every 30–60 minutes.

✔️ Walk around while taking calls instead of sitting.

✔️ Use your lunch break for a 10–15 minute walk outside.

✔️ Do bodyweight exercises (squats, calf raises, lunges) while waiting for coffee to brew.

These small shifts add up over time and help break the cycle of inactivity.

3. Walk With Purpose

If you struggle to find time for walks, stack movement with something you already do.

✔️ Walking meetings: Instead of sitting for every Zoom call, can you take a phone meeting while walking?

✔️ Errand walks: Need to pick up something from the store? Walk instead of driving if possible.

✔️ Park further away: A simple way to add steps effortlessly.

✔️ Airport movement: Got a flight? Walk through the terminal instead of sitting at the gate.

4. Be Mindful of Distracted Walking

While multitasking on a treadmill is great, walking while staring at your phone outdoors can be dangerous. If you’re in a city or near roads, stay present, be aware of your surroundings, and avoid distractions.

For safety, I only do phone tasks on a treadmill (or in a controlled space) and never while walking outdoors near traffic.

Final Thoughts: Motion is Lotion

You don’t need extreme workouts or fancy gadgets to fight the dangers of sitting. The goal isn’t perfection—it’s more movement, more often.

✔️ Your spine, brain, and metabolism thrive on movement.

✔️ Walking pads and treadmill desks are game changers—but simple walking breaks work too.

✔️ Find ways to stack movement with daily tasks to make it effortless.

Movement isn’t just about fitness—it’s about longevity, energy, and quality of life. Keep moving, and your body will thank you.