Sitting is the New Smoking: why it is important for therapists to prioritise movement and physical activity

I thought this might get your attention. It certaintly got mine when I first read this, especially as I realised just how much time I spend sitting each day. As therapists, we typically spend hours each day seated during sessions, however our bodies are designed to be active. With extensive reesearch illustratrating the detrimental effects of prolonged sitting on our physical and mental health, it is essential that we incorporate regular movement breaks into our routine throught each and every working day.

A sedentary lifestyle has been linked to risks associated with our physical and mental health, as well as brain functioning. A comprehensive review by Biswas et al. (2015) found that excessive sitting is associated with a significantly increased risk of heart disease, diabetes, and mortality, irrespective of regular exercise. The study concludes that prolonged sitting (more than 8 hours per day) poses health risks similar to smoking.

As psychologists, we are aware of the positive impacts of exercise on mental health, as engaging in physical activity releases endorphins and serotonin that can elevate mood. Conversely, sedentary behaviour has been associated with an increased risk of mental health problems, particularly anxiety and depression. Extended periods of sitting can also impact cognitive function, including decreased focus and memory retention, whereas incorporating movement into one’s routine has been shown to enhance brain function, creativity, and problem-solving skills .

As someone who implements body-based interventions into my therapeutic work, I am often struck by how we are conditioned to ignore the body’s impulses. For example, from an early age, students are taught to sit still and remain quiet for extended periods, and the pervasive use of screens and technology can lead to ignoring the need for sleep or physical activity. During a busy day at work, it can be easy to ignore our body’s need for movement, however we can’t ignore the research and the impact this might be having on our health and wellbeing.

Here are some tips for getting out of your chair and moving more throughout the day:

Integrating short and frequent breaks into your schedule can significantly counteract the effects of prolonged sitting. Even a 5-minute walk or stretch every hour can improve circulation, alleviate muscle tension, and boost your mood.

The trick is to do this consistently. It can help to actually schedule these breaks to your calendar or your to-do list, until it becomes habitual.

Adjustable desks that allow for alternating between sitting and standing can reduce the risks associated with sedentary behavior. While is can be difficult for many of us to stand during our sessions, standing while you complete administrative tasks can promote better posture and energy levels.

If this option isn’t available in your workplace, it could be asking whether this might be a possibility. Show your employer the research and they may see the benefit.

There are also seated exercises you can practice, such as leg lifts and twisting your torso, but nothing beats actually getting out of your chair on a regular basis.

Taking a proper lunch break is important for a host of reasons. It is important to eat without feeling rushed, but it can also provide an opportunity to get outside in the fresh air. If you have the opportunity to spend time in nature, such as walking around a local park, even better. This will give your body a proper chance to move and stretch, and you will feel more refreshed in the second part of your working day.

Don’t let the weather put you off either. If it’s raining, take a walk around the office, or climb up and down the stairs a few times if this is an option. Try not to give into excuses. Just find a way to get moving. If you are feeling social, invite colleagues to join you and get them moving too!

For less formal meetings in the workplace, suggest a walk. This not only breaks the monotony of sitting but also provides a different environment that can stimulate more open and creative conversations. If your colleagues are relucant, show them the research and that might persuade them.

To counterbalance the hours spent sitting, it’s important to engage in regular physical activity outside of work. Choose something that you enjoy and makes your body feel good. This could be morning or evening workout routine at the gym, an exercise class, cycling, swimming, yoga, or any other activity that you enjoy and suits your energy levels. This might be different on different days, so tune into what works to you.

It might also be an option to walk or cycle to and from work. Engaging in regular physical exercise several times a week can significantly enhance your overall health and well-being.

As therapists who spend several hours a day sitting during sessions, understanding and mitigating the risks associated with prolonged sitting is crucial. By incorporating regular movement into our daily routine, we can improve our physical, mental, and cognitive health. I hope this inspires you to get moving!

If you would like to become more in tune with your body and somatic responses in the therapy room, my supervision group Somatic Practices for Therapists will provide you with some practical tools and exercises to develop this awareness. You can find out more information about this group and book online here.

Biswas, A., et al. (2015). Sedentary time and its association with risk for disease incidence, mortality, and hospitalization in adults: A systematic review and meta-analysis. Annals of Internal Medicine, 162(2), 123-132.