Why Sitting Is Killing You [Infographic]

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I spent most of last week parked in my chair. I was working hard to finish the first draft of my new book. On the day before I turned it in, I sat at my desk for 12 hours. It was no surprise that my back was sore—really sore—by the end of the day.

A Seated Man in Pain - Photo courtesy of ©iStockphoto.com/Yuri_Arcurs, Image #17304134

Photo courtesy of ©iStockphoto.com/Yuri_Arcurs

My first instinct was to buy a better chair. But after reading an article by Dean Karnazes in Runner’s World, I realized that the real problem was the sitting itself.

Since that time, I have been using my standup desk and feeling much better. Then I stumbled across this very compelling infographic from Visual.ly. Wow.

Sitting Is Killing You by Visual.ly

Question: What alternatives do you have to sitting all day? You can leave a comment by clicking here.
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  • http://archersinsa.blogspot.com Clint

    I started my standing desk with a temporary raised platform. I feel great. I stand barefoot and then step into cushioned flip-flops every other hour. Outstanding suggestion (pardon the pun).

  • http://www.johnmaxwellgroup.com/davidkosberg David kosberg

    Wow, never thought of this.  I was super active when I was young but my career keeps me at bay now.  Love the idea of a stand up desk.  Where can you get something like that?  Office Depot.  I’m wondering what the best or most effective desk would be?

  • http://community.acstechnologies.com/ Eleanor Pierce

    This is really interesting! I recently took a job far from my home, so I also sit for two hours in my car on top of the desk job, and I’ve noticed a dramatic difference in how my body feels. It’s awful!

    What I really want is a treadmill desk – I read about it in the newspaper I used to work for:

    http://www.bendbulletin.com/apps/pbcs.dll/article?AID=/20111103/NEWS01/111030311

  • http://www.distractedbyprayer.blogspot.com Shannon @ Distracted by Prayer

    My dogs remind me to take frequent breaks.  One of the fun parts of working from home is taking a few minutes now and then to throw the ball or take them for a quick walk.
    Even short bursts of activity leave me feeling refreshed and more creative.

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  • Pwilson67

    Intriguing stats and certainly plausible, but I always like to see such assertions backed up with solid references to the source or study that produced them. As I look around at my coworkers, especially those a decade or more older than I, it’s apparent the toll that an inactive lifestyle takes. Nevertheless, I’m reluctant to accept stats that are just offered without backup evidence.

    • http://michaelhyatt.com Michael Hyatt

      I agree. That would have been helpful.

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  • jon

    I had been considering switching to a standing workstation for several years. While I exercise regularly, the recent statistics regarding sitting were alarming. I bought an inexpensive (~$75) platform that goes on top of my existing desk. It works great and I haven’t looked back since. With an hour commute roundtrip and one or two (seated) meetings per day, I figure that is plenty of time to be seated.

  • Stanleyleverlock

    Tragically, many people do not pay enough attention to one of the most viscous killers of our time …standing. 

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  • Becky Blitch

    Michael, I’m a huge fan of your blog, and of your thoughts on leadership. So please take this criticism with the spirit of growth/awareness that it is shared: 

    This headline? *Beyond* offensive. As someone living with a neuromuscular disability called Spinal Muscular Atrophy Type II [Cliffs Notes: I have the physical functionality of a mid-level quad but full sensation], my choices are to sit or to waste away in bed. Sitting — especially in the seating system I currently have, which essentially creates an exoskeleton for my pelvis, torso, head/neck, and shoulders, has *saved* my life. Posturally, it allows me to breathe more deeply and be safer as I go about my life; emotionally and socially, my chair gives me independence and courage. It is, metaphorically, my legs. Sitting is NOT killing me!

    Why should this matter to you?
    1: I’m the one person who’s taking the time to comment, but there are surely many more of us out there. 
    2: As a (lapsed but planning a relaunch) blogger myself, I find myself giving you a little less social standing as I gather blogs to link to.
    3: I’ve been reading your site for awhile and therefore am not going to let this one blunder turn me off, but if I’d stumbled on your site through a google and then seen this at the top of your most recent posts? No bookmark for you, my friend.
    4: Your brand is about thoughtful, inclusive, progressive leadership. Using language that so crassly excludes and demeans the experiences of folks with unconventional bodies is *so* last century!

    How can you fix it? (Or, how can you do it better next time?)
    1: Headline (with weasel words): “Why sitting might be killing you” 
    2: Headline (slightly rewritten, no weasel words): “How your office chair is killing you”
    3: Body disclaimer: “Obviously not everyone is capable of standing all or part of the day. But we can all strive to include more movement, exercise, and posture changes in our daily routines!”

    I have a YouTube video (really a Keynote slideshow) about the etiquette of talking to/about people with disabilities that a number of writers have found useful. It lives at http://www.youtube.com/watch?v=RYQ-mBtUB0M

    Cheers!

    • http://michaelhyatt.com Michael Hyatt

      Thanks, Becky. I appreciate the input very much. I will try to be more conscious of this going forward. Kind regards.

  • http://www.live-better.org/ Alex Marsh

    Definitely consider that that you stated. Your favorite reason appeared to be at the internet the easiest factor to bear in mind of. I say to you, I certainly get annoyed while other people consider concerns that they just don’t understand about. You controlled to hit the nail upon the highest and also outlined out the whole thing without having side effect , other folks could take a signal. Will likely be again to get more. Thanks

  • Anonymous

    How does your stand up desk work with your laptop and monitor?

    • http://michaelhyatt.com Michael Hyatt

      I haven’t moved the larger monitor to the standup desk. I just use the laptop. It works great!

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  • http://www.peak313.com/ Clare

    As a fitblogger, I know these facts all too well! It’s exactly why I created a 2-part series of exercises to do while you are standing or seated at your desk!! The “deskie” workout!

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  • http://www.cheapseeds.com/ Becky

    I also had an old boss who had me stand for a portion of my day when doing observations with my team.  If she had just told me more about the whys, I would have continued the practice and been better off today!

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  • http://twitter.com/InverseDream Meg Davis

    This is why I intentionally chose retail!

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  • http://twitter.com/brandrich Brandon Richards

    I’ve had recent issues with my legs and I honestly believed it was because of sitting for long periods of time. NOW I see that I may be correct in my belief. Thanks for this!

  • AMomWithKids

    We’ve been meaning to craft a standing desk for my work area — it would definitely take up less space than my current desk!

  • http://www.JanetOberholtzer.com Janet Oberholtzer

    I have a treadmill desk (from LifeSpanFitness) and love it! It is so quiet, solid and stable that I can walk while typing, reading, talking and more. Here’s my thoughts on the one I have: http://www.janetober.com/2011/12/27/video-review-of-the-lifespan-fitness-desk/

  • http://BrentFielder.com Brent Fielder

    This is shocking!  Thanks for sharing.  I feel a difference recently as I have been sitting a lot more.  Time to figure out how to more around and stand up more.

  • http://twitter.com/charlesstone Charles Stone

    So you actually stand up several hours each day? Do you lean on your desk or?? any suggestions on style/kind?

  • http://www.facebook.com/cmoalliance Anthony Ally

    Challenging thought Michael. Link to Dean’s article is not working.

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  • danzac

    I’ve become more serious about tackling this in the past 3 months. I use an app called break time that alerts me when 55 minutes have passed to take a 5 minute break. I either schedule quick errands, but at least 4 of those breaks a day I do a 5 minute circuit: 30 seconds of eggagerated walking in place, 30 seconds of fast running in place to get the heart rate up high, then various sets of reps with bands, an exercise ball, and some mats. I feel great overall, and feel a lot more energetic through the day.

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  • Retha

    I like the comic way you described a very real problem. Ironically I battle sleeping at night of pain caused by sitting too long hours at my desk. Plan of action: I am seeing the pysiotherapist today for advice on stretching exercises I can do when I take 5 minute breaks.

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  • Brad Wagner

    Thanks for sharing the infographic. As a physical therapist I frequently see the negative effects that prolonged sitting has on the body. Unfortunately most people do not have other options or an employer willing to accommodate standing work stations. For those people simply standing up and extending their back for 1 minute every hour or two can help offset a lot of the stress caused by prolonged sitting. Also, the infographic doesn’t talk about the many neck and upper extremity problems that can be caused by sitting at a computer all day.

    @BMWagnerPT

  • http://www.toddliles.com/ Todd Liles

    Michael,  I train from my home office (skype) 3 solid days a week.  It was killing my back!

    I switched over to standing during the training sessions.  I have a bench for when I occasionally need to sit.  

    My back and nerve pain is gone.

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