The Cure for the "Sitting Disease"


Ironically, I am writing this while serving
jury duty.  With drive time, I will sit for 8
hours straight.  This is not my norm!
However, 86% of Americans do sit all day
at work.  In fact, the average American
spends 21 hours a day sedentary and 13
hours sitting.
You may be asking, “so what?”
The American Journal of Epidemiology
found a link between physical inactivity
(ie sitting at a desk for hours) and
cardiovascular disease mortality.
Charles Matthes of the National Cancer
Institute went so far to find a direct
correlation between the amount of time
spent in “sedentary behaviors” and
mortality in U.S. Adults.
I know what you are going to tell me. . . .
“I get up and run every morning at 5am” or
“We hit the gym in the evening after work”. 
Unfortunately, it was found that daily
exercise is not enough to counteract the
hours of excessive sitting.


What exactly is happening to your body

when you sit?

  • Blood flow becomes sluggish allow

fat deposits to clog the heart

  • Decreased blood flow results in brain

fog, poor mood, swollen ankles, and

varicose veins

  • Lack of weight bearing increases risk

of osteoporosis

  • Decreased trunk strength and increased

risk for herniated discs

  • Poor sitting posture resulting in chronic

neck, shoulder, and back pain


A low cost strategy to good health is to replace

some of your sitting time with light activity.


Consequently, there will be times when we must

be sedentary during a work day. But on these

occasions. . . . Here are some tips to help:

  • Stand up at least every 15 minutes
  • Perform computer work at a counter or

standing desk

  • Walk 10 minutes after sitting an hour
  • Walk down the hall to deliver a

message instead of shooting a text

  • Take the stairs to a bathroom on another


  • Walk in your office while taking a phone call
  • Sit unsupported on an exercise ball or

backless stool to improve posture and

activation of core muscles

  • Sit properly with good posture and stretch

your postural muscles daily

Finally, if you need more guidance in this area or
find yourself sitting too much due to pain with
movement, we would be happy to help you.
Visit our website and Request a Call for FREE
guidance from one of our physical therapists.