Move It or Lose It: Why Sitting is the New Smoking
Research increasingly shows that excessive sitting may be just as harmful as smoking—and for good reason. A sedentary lifestyle is often linked to obesity, metabolic disorders, and chronic diseases. Movement isn’t just good for you—it’s essential. Our bodies were not designed for sitting 80% of the time. Life has changed dramatically in the last hundred years and we aren’t naturally as active as we once were. Cars, busy lifestyles, desk jobs, smart phones, computers and a culture of convenience have all contributed to an overload of sitting. We must make a conscious effort to get up and move. Not just to exercise for one hour but as a lifestyle, continually throughout our day.
While exercise has always played a vital role in overall wellness, it has now taken center stage as America’s health continues to decline. According to a recent study published in The Lancet, nearly 75% of U.S. adults are overweight or obese. The Physical Activity Guidelines for Americans (2nd edition) from the Department of Health & Human Services reveal even more shocking stats:
Nearly 117 million American adults have at least one preventable chronic disease.
7 out of the 10 most common chronic diseases are positively impacted by regular physical activity.
Yet, 80% of adults fail to meet both aerobic and muscle-strengthening guidelines.
How Much Exercise Do Adults Need?
According to the Physical Activity Guidelines for Americans, adults should aim for:
At least 150 minutes of moderate-intensity aerobic activity OR 75 minutes of vigorous aerobic activity per week (or a mix of both), spread throughout the week.
Muscle-strengthening activities (weights, resistance bands) at least 2 days per week.
Less sitting. Even light activity can help counteract the risks of being sedentary.
For even greater benefits: Aim for 300+ minutes per week of activity.
Increase gradually—start where you are and build up over time.
The Benefits of Moving More
Staying active isn’t just about losing weight—it’s about longevity, mental clarity, and quality of life. It helps balance all aspects of wellness. Movement improves your health span and quality of life at all ages.
Regular exercise can:
Reduce stress & improve mood
Boost energy & combat fatigue
Improve sleep quality
Lower the risk of chronic diseases (including heart disease, diabetes, and dementia)
Support brain health & reduce depression risk
Build a sense of community & connection
The best part? You should enjoy moving your body, it should feel good! Find an activity that you like, works for your lifestyle, and your schedule. Consistency beats perfection. You just have to do it. The beauty of exercise is you can feel the difference as soon as you start. Joseph Pilates says, “In 10 sessions you’ll feel the difference. In 20, you’ll see it. In 30, you’ll have a whole new body.” Don’t be a part of the 25% of Americans that are inactive. You’ve got to move it, move it!
6 Simple Ways to Get Moving Today
Track your activity – Use a fitness app, smartwatch, phone, whoop or Oura ring to monitor your progress.
Start walking – Aim for 30 minutes per day, increasing by 10 minutes per week or walking twice a day.
Pick up the pace – Pump your arms, increase your speed, and work toward 10,000 steps per day.
Add resistance – A weighted vest (rucking) increases intensity and calorie burn by 2-3x.
Make it enjoyable – Listen to audiobooks or podcasts while you walk. Call friends or family.
Find accountability – Walk with a friend, join a group or schedule movement breaks together.
"The secret to getting ahead is getting started." – Mark Twain
