Is Sitting the New Smoking?

Have we Netflix-and-chilled ourselves to danger?

Cigarette smoking among U.S. adults has decreased by almost 66% in the past 50 years. This rapid decline has all happened since the first Surgeon General’s report which warned of the health consequences of smoking.

Now, health gurus have taken on a new mantra akin to those initial cigarette warnings: “Sitting is the new smoking!”

This begs us to ask the question, is it true?

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How to Beat the Modern Way of Living

The human body is designed to move. That's just a fact.

For thousands of years, that's exactly what we did. However, technological advances of the 20th century (think: cars, TVs, computers, the Internet, etc.) have finally begun taking their toll on the way we’re evolving.

And the numbers are not pretty, check them out:

• According to JustStand.org, the average human is now seated for 12 hours per day. That’s not including the 7-8 hours of average sleeping time.

• This has resulted in 3.2 million premature deaths (per year) as a result of inactivity.

• Scientists say physical activity - or the lack thereof - has now become the 4th leading risk factor for global mortality.

Some experts are saying that the "sitting disease" may be one of the most unanticipated health threats of our modern time.

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But there is good news. . .

Sitting is not the new smoking. A full recovery from the impact of long-term smoking is far less likely than recovering from a sedentary lifestyle.

Experts use this mantra because, without taking action, the negative consequences between sitting and smoking can each be detrimental in their own ways.

However, simple lifestyle changes have proven to make a world of difference in the fight against our impending sedentary doom. You don’t have to start with hitting the gym 5 days a week. Sometimes, it's better to take baby steps.

Today, I will share some effective, super simple habits that will get you on your way to escaping a sedentary lifestyle.

But, Adam, who the hell are you to speak about an active lifestyle?

Trust me, I’m not exempt from falling victim to the sedentary ways of modern life. From the ages of 22-28, I spent upwards of 90% of my time either laying in bed or sitting in a chair. That’s exactly what has led me to research this topic.

And, eventually, it led me here; the road to Papua New Guinea via my own two feet. But don’t think you have to take on an expedition to one of the most remote places in the world to beat our modern way of living.

Here are a couple of super subtle ways to break-free from the chair/sofa/bed and do your future-self a favor. . .

1. Standing

Yes, you read that right (I told you this would be obvious). Making a conscious habit of alternating between sitting and standing every 30 minutes can go a long way. I’ve adopted a sit-stand-switch philosophy when I can! Like when I’m scrolling through Instagram, I’ll try to remember to stand up or slowly pace around the room.

2. Walking

We underestimate the positive impact that low-intensity activities can have on our internal systems. Movement is not only good for stiff joints and cold muscles, it's also vital for things like a healthy heart rate and speedy metabolism.

In fact, the accumulation of low-intensity activities (like walking) often account for more of our daily energy expenditure than high-intensity workouts such as weight-lifting.

So, how much should you walk daily?

Any amount of extra walking is better than none. I would suggest finding a routine that is sustainable for your lifestyle which includes any amount of extra steps when possible. Simply choosing to walk in your down-time or while you take calls can have unlimited positive impact. The choice is easy.

3. Dead hangs

It’s no secret that sitting at a desk is terrible for our posture. Bad posture can lead to more than just spinal curvuture and neck aches. Poor sleep, disrupted digestion, and even a lack of motivation can all be partially blamed on a slumped posture.

But something as simple as hanging from a bar can be a great remedy. Dead hangs can strengthen, decompress, loosen, and mobilize your entire upper body — even after just a few seconds a day!

Hanging in this passive position allows your upper body to fully relax after the stress which a day seated puts on your spine.

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I'm not perfect. My old tendencies always find their way back into my life. The Internet is an addictive place, after all. But awareness of this sitting epidemic is crucial!

If I'm going to make such an ambitious attempt as traveling to Papua New Guinea by foot, I might as well hold myself accountable by doubling down and advocating for the health benefits of walking, too.

So, let this be my own reminder that choosing to sit has much bigger consequences than I’m willing to accept. Therefore. I’ll choose to keep walking. . .

See you in Flores,

Adam

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You can reach me by replying to this email. Words of encouragement warmly accepted.

The Papua Expedition supports the 771 million people in the world without sanitary water. Please consider giving — all it takes is $40 to bring clean water to an individual for life!

For more info: https://www.charitywater.org/adam-cheshier