Sitting Kills, Moving Heals

I used to think the whole "sitting is the new smoking" thing was so corny.

However, through 10 years of busy chiropractic practice, and a lot of pattern recognition... I'd now argue that the sedentary way of life most of us live, spearheaded by too much sitting, is even WORSE than smoking.

Sitting too much and sedentary living is absolutely wrecking our bodies, and science backs that up over and over again. Getting off our butts can literally save our lives. In our tech-obsessed world, we're all guilty of spending way too much time parked on our rear ends. But what's really going down in our bodies when we're glued to our seats? And how can we flip the script with some good old-fashioned movement?

Buckle up, because we're about to dive into some mind-blowing facts about the dangers of being a couch potato, all backed by some serious scientific firepower. Then, we'll explore how exercise isn't just good for you - it's like a superhero swooping in to save your health. Whether you're a gym rat or someone who's thinking about dusting off those running shoes, this info will light a fire under you to get moving and keep that body in motion.

First, let's start with some facts about sitting and sedentary living, along with their negative impacts on health and mobility, backed by the science:

1. Increased Mortality Risk: Sitting for more than 8 hours a day is associated with a 20% increased risk of all-cause mortality compared to sitting for less than 4 hours a day.

Source: Patterson, R., et al. (2018). Sedentary behaviour and risk of all-cause, cardiovascular and cancer mortality, and incident type 2 diabetes: a systematic review and dose response meta-analysis. European Journal of Epidemiology, 33(9), 811-829.

2. Cardiovascular Disease Risk: Prolonged sitting (>10 hours/day) is associated with a 18% increased risk of cardiovascular disease.

Source: Ekelund, U., et al. (2016). Does physical activity attenuate, or even eliminate, the detrimental association of sitting time with mortality? A harmonised meta-analysis of data from more than 1 million men and women. The Lancet, 388(10051), 1302-1310.

3. Diabetes Risk: Every 2 hours of daily sitting time is associated with a 14% increase in the risk of developing type 2 diabetes.

Source: 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.

4. Cancer Risk: Sedentary behavior is associated with a 13% increase in cancer risk.

Source: Schmid, D., & Leitzmann, M. F. (2014). Television viewing and time spent sedentary in relation to cancer risk: a meta-analysis. Journal of the National Cancer Institute, 106(7), dju098.

5. Mental Health: Prolonged sitting is associated with a 25% higher likelihood of developing depression.

Source: Zhai, L., Zhang, Y., & Zhang, D. (2015). Sedentary behaviour and the risk of depression: a meta-analysis. British Journal of Sports Medicine, 49(11), 705-709.

6. Lower Back Pain: Prolonged sitting is strongly associated with increased prevalence of low back pain.

Source: Gupta, N., et al. (2015). What is the effect on obesity indicators from replacing prolonged sedentary time with brief sedentary bouts, standing and different types of physical activity during working days? A cross-sectional accelerometer-based study among blue-collar workers. PLoS One, 10(5), e0154935.

7. Muscle Degeneration: Sitting for long periods can lead to muscle degeneration, particularly in the gluteal and leg muscles.

Source: Torbeyns, T., et al. (2014). Bike Desks in the Office: Physical Health, Cognitive Function, Work Engagement, and Work Performance. Journal of Occupational and Environmental Medicine, 56(12), 1256-1261.

8. Neck and Shoulder Pain: Prolonged sitting, especially with poor posture, is associated with increased risk of neck and shoulder pain.

Source: Ariens, G. A., et al. (2001). Are neck flexion, neck rotation, and sitting at work risk factors for neck pain? Results of a prospective cohort study. Occupational and Environmental Medicine, 58(3), 200-207.

9. Hip Flexor Tightness: Prolonged sitting can lead to tight hip flexors, which may contribute to lower back pain and altered gait patterns.

Source: Keagy, R. D., Brumlik, J., & Bergan, J. L. (1966). Direct electromyography of the psoas major muscle in man. The Journal of Bone and Joint Surgery. American Volume, 48(7), 1377-1382.

10. Reduced Cognitive Function: Sedentary behavior is associated with decreased cognitive function, particularly in older adults.

Source: Falck, R. S., Davis, J. C., & Liu-Ambrose, T. (2017). What is the association between sedentary behaviour and cognitive function? A systematic review. British Journal of Sports Medicine, 51(10), 800-811.

Now that you're super depressed, here are 10 amazing ways that movement and exercise promote health and healing, backed by more academic resources:

1. Brain Plasticity and Cognitive Function: Exercise, particularly aerobic exercise, increases brain-derived neurotrophic factor (BDNF), promoting neuroplasticity and improving cognitive function.

Source: Cotman, C. W., Berchtold, N. C., & Christie, L. A. (2007). Exercise builds brain health: key roles of growth factor cascades and inflammation. Trends in Neurosciences, 30(9), 464-472.

2. Mood Enhancement and Depression Reduction: Regular exercise can be as effective as medication for treating mild to moderate depression.

Source: Blumenthal, J. A., et al. (2007). Exercise and pharmacotherapy in the treatment of major depressive disorder. Psychosomatic Medicine, 69(7), 587-596.

3. Cardiovascular Health: Regular physical activity reduces the risk of cardiovascular disease by up to 35%.

Source: Warburton, D. E., Nicol, C. W., & Bredin, S. S. (2006). Health benefits of physical activity: the evidence. Canadian Medical Association Journal, 174(6), 801-809.

4. Cancer Prevention: Regular physical activity can reduce the risk of certain cancers, including colon and breast cancer, by up to 20-30%.

Source: Moore, S. C., et al. (2016). Association of leisure-time physical activity with risk of 26 types of cancer in 1.44 million adults. JAMA Internal Medicine, 176(6), 816-825.

5. Bone Density and Osteoporosis Prevention: Weight-bearing exercise increases bone density and reduces the risk of osteoporosis.

Source: Kohrt, W. M., Bloomfield, S. A., Little, K. D., Nelson, M. E., & Yingling, V. R. (2004). Physical activity and bone health. Medicine & Science in Sports & Exercise, 36(11), 1985-1996.

6. Immune System Boost: Moderate, regular exercise enhances immune function and may reduce the risk of upper respiratory tract infections.

Source: Nieman, D. C., & Wentz, L. M. (2019). The compelling link between physical activity and the body's defense system. Journal of Sport and Health Science, 8(3), 201-217.

7. Insulin Sensitivity and Diabetes Prevention: Regular physical activity improves insulin sensitivity and can reduce the risk of type 2 diabetes by up to 58%.

Source: Knowler, W. C., et al. (2002). Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. New England Journal of Medicine, 346(6), 393-403.

8. Sleep Quality Improvement: Regular exercise can improve sleep quality and duration, particularly in middle-aged and older adults.

Source: Reid, K. J., et al. (2010). Aerobic exercise improves self-reported sleep and quality of life in older adults with insomnia. Sleep Medicine, 11(9), 934-940.

9. Pain Reduction in Chronic Conditions: Exercise can significantly reduce pain and improve function in chronic conditions such as osteoarthritis and fibromyalgia.

Source: Geneen, L. J., et al. (2017). Physical activity and exercise for chronic pain in adults: an overview of Cochrane Reviews. Cochrane Database of Systematic Reviews, (4).

10. Longevity and Healthy Aging: Regular physical activity is associated with a reduction in all-cause mortality and promotes healthy aging.

Source: Arem, H., et al. (2015). Leisure time physical activity and mortality: a detailed pooled analysis of the dose-response relationship. JAMA Internal Medicine, 175(6), 959-967.

These findings highlight the diverse and profound impacts of movement and exercise on various aspects of health, from cellular processes to overall longevity.

Alright, let's recap.

We've seen how parking our butts for too long can mess us up in ways we never imagined - from heart problems to brain fog and everything in between. But here's the awesome flip side: moving our bodies isn't just about avoiding the bad stuff, it's about unlocking a whole world of incredible health benefits.

The message is crystal clear: we've got to break up with our chairs and start a hot new relationship with movement. And here's the best part - you don't need to transform into a CrossFit junkie or a yoga master overnight. It's all about those small, consistent changes. Take a standing break every hour, walk around the block, dance in your living room - whatever gets you moving and puts a smile on your face.

So, here's your challenge: start noticing how much you sit and make a pact with yourself to move more every single day. Trust me, your body and brain will be throwing you a thank-you party before you know it.

Let's kick sitting to the curb and embrace a future where we're all a little more active, a lot healthier, and way happier.

To making moves,

Health Disclaimer: The information provided in this article is for educational and informational purposes only. It is not intended to diagnose, treat, cure, or prevent any health conditions, nor should it be considered a substitute for professional medical advice. Always consult with your doctor or qualified healthcare provider before starting any new health program, making changes to your diet, taking supplements, or if you have questions about your medical condition. Your health decisions should be based on discussions with your healthcare team, not on the content you read online.