Sitting might be slowly killing you, but your standing desk likely isn’t the solution.
That’s according to Stephen Williams, a cardiologist at NYU Langone, who told The Post that being sedentary is just as harmful to your health as smoking.
“When people come to the office and say that they have an active life because they are on their feet all day, I am not impressed,” Williams told The Post. “You may not be moving at a pace that fits the definition of “physical activity.”
Instead, Williams said movement is key. Physical activity offers a host of benefits, including weight management, lower blood pressure, improved cholesterol, stronger bones and muscles, and reduced inflammation. It also boosts brain function and can help alleviate stress, anxiety and depression.
But the sad reality is that most Americans aren’t moving enough.
The Centers for Disease Control and Prevention estimates that less than a third of adults get the recommended 150 minutes of moderate activity each week. And worse, one in four adults sit for more than eight hours a day.
Prolonged sitting has been linked to heart disease, diabetes, weight gain, depression and even some cancers. In fact, a study of 8,000 adults found a direct link between extended sitting and an increased risk of early death.
“A sedentary lifestyle is now seen as the ‘new smoking lifestyle,’” Williams said. “It is that bad.”
But experts say the standing desk, marketed as the solution to sedentary living, isn’t the magic fix — even if it helps you burn more calories.
“The negative health consequences of being sedentary for more than 60-90 minutes apply to any position … including standing,” Ben Greenfield, a biohacker and fitness guru, said in an interview with the Optimize Yourself podcast.
So, instead of just focusing on standing, Williams says it’s crucial to get your body moving. “If you have seen your physician and you are cleared to be active, it is essential to have daily physical activity,” he said.
Williams stressed that you don’t need to spend hours at the gym or running miles on end to improve your health. He said just getting your heart rate up for 10-15 minutes at a time, for a total of 30 minutes each day, would be beneficial.
That’s great news for Americans, nearly half of whom say they’re too busy with work to squeeze in any exercise — despite 79% saying they feel happier when they stick to a regular fitness routine, according to a 2021 poll.
“If you have been totally sedentary, even a stroll is beneficial,” Williams said. He noted the American Heart Association recommends a little more intensity, like walking 2.5 miles per hour, which is 24 minutes per mile on your smart watch.
“Another way to gauge intensity is by monitoring your heart rate during activity and making sure that you are within 50-70% of your max heart rate, which is calculated by subtracting your age from 220,” he suggested.
Williams rule of thumb: “Remember, sitting (sedentary behavior) is the new smoking. It is that bad.”
Experts recommend standing up from your desk and moving around every 30 minutes or so to maintain good health and prevent the negative effects of prolonged sitting.