How to Fight Sitting Disease, at the Office and at Home–Stand Up

Introduction: What is Sitting Disease?

How many hours a day are you sitting down? Think about it. You’re sitting at your kitchen table, or on the couch, drinking your morning coffee. You are in the car on your way to work and while you run errands. You sit at work, most likely. You sit during lunch and dinner. You sit on your commute home and you sit when you get home.

Most of us spend more than 70 percent of our day sitting down. And some estimates are that most people spend more than 90 percent of their day either sitting down or sleeping.

Here’s the problem…

Your body was designed to move. Your muscles, bones, joints and even your cells all respond to movement. When you’re not moving, everything slows down. This slowdown can cause serious problems over time.

We’re talking about life and death problems. It’s such a big problem that doctors and researchers have given it a name. It’s called “sitting disease.” Let’s first give a formal definition of sitting disease and then we’ll talk about symptoms, risks, and some potentially frightening statistics.

A Formal Definition of Sitting Disease

Sitting disease is the name given to the consequences of a sedentary lifestyle. Specifically, these consequences lead to metabolic syndrome, obesity, diabetes, cancer and more. Sitting disease is characterized by sitting or remaining inactive for most of the day with little or no exercise.

The Risks of Sitting Disease

A sedentary lifestyle causes damage down at the cellular level. For example, when you don’t move your lovely muscles they atrophy; they shrink and become weaker. This not only makes it difficult to move, it also puts you at risk of injury.

Additionally, when you’re inactive, you actually weaken your immune system. Hormones and chemicals are released in your body when you move and when you exercise. This keeps your body strong and healthy. Stop moving and the hormones and other chemicals are no longer released, and one of the consequences is a weakened immune system.

Your cells and tissues also begin to become inflamed when you’re inactive. This systemic inflammation is the foundation of all deadly diseases. When your circulatory system becomes inflamed, for example, you arteries shrink. You experience high blood pressure. Plaque collects on the interior of your arteries and you may experience heart attack, stroke, and death.
Your body also stops responding to signals to take up sugar into the cells because, quite frankly, your cells don’t really need that much energy. So your blood sugar becomes imbalanced and you become insulin resistant. This, as you might know, leads to diabetes.

Other risks of a sedentary lifestyle include (and some of these may surprise you):

Deep vein thrombosis
Breast Cancer
Colon cancer
Kidney stones
Low back pain

No one wants to deal with any of these conditions. And the good news is that with a little attention and determination, you can avoid or reverse sitting disease.

Before we dive into that subject, let’s talk about the symptoms of sitting disease. You may already have it. Don’t worry, you can reverse it.

Symptoms of Sitting Disease

The first step is to calculate how many hours you spend sitting each day. If you have a sedentary lifestyle, then you probably have sitting disease.

And this includes all of the people who exercise for the requisite 20 to 30 minutes a day.

That’s just not enough to defeat disease if you spend the rest of your day sitting. (Don’t worry; the bulk of this report is dedicated to helping you live a more active lifestyle without requiring you to exercise for hours every day)

Additionally, if you have any of the conditions we’ve talked about, including high blood pressure, anxiety, or low back pain, then you likely have sitting disease. Let’s face it, you know if you live a sedentary lifestyle. It’s time to make a change.

Some Potentially Frightening Statistics about Sitting Disease

Australian researchers reported that each hour spent watching TV is linked to an 18% increase in the risk of dying from cardiovascular disease – perhaps because that time is spent sitting down. (Source:

Sitting shortens your life. Studies have shown you can add two years to your life when you reduce your sitting to less than three hours a day and you can add another 1.4 years if you reduce TV time to less than two hours a day. (Source:

Diabetes risk increases exponentially. The less you move, the less blood sugar your body uses. Studies have shown that for every two hours spent sitting per day, your chance of contracting diabetes goes up by 7 percent…

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