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Why Sitting Is Killing You [Infographic]

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

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.
Disclosure of Material Connection: Some of the links in the post above are “affiliate links.” This means if you click on the link and purchase the item, I will receive an affiliate commission. Regardless, I only recommend products or services I use personally and believe will add value to my readers. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.”

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Posted on December 3, 2011

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  • Mark de Roo

    Having a stand-up work surface isn’t new to me. In fact, I’ve had it for 36 years.  I wouldn’t have it any other way.  I must confess, however, that at age 60, I finally broke down and bought a stool; fortunately, I use it less than 10% each day.

    The inspiration for my use of a stand up work surface came from the legendary Max DePree, author of numerous excellent books on “leadership.”  Like Max, I worked at Herman Miller.  One day, I passed by his office and noticed his “uplifting” desk.  I was smitten.   After all, if it was good enough for the CEO, it might just be good enough for me.  It sure was.

    Mark de Roo

  • Denise Green

    After a car accident and broken back, my company at the time (Oracle) bought me a standing desk and I still have one as a business owner. I love to fidget which I think actually works to my body’s benefit. I would love to see an infographic on sleep deprivation so I could share it with their clients. I love how quickly and powerfully this one conveys a message (so you don’t have to sit long to read it)

  • Anonymous

    I’ve seen people use standing desks to address back problems. I’d be interested in hearing from people who use them and how they work for them.
    Personally I try to get up hourly to take a short walk to talk to someone, grab a drink, or whatever excuse to get my blood circulating.

  • http://www.facebook.com/people/Joy-Carey/100003065558687 Joy Carey

    I’m a personal trainer in Philadelphia at Radius Fitness, LLC.  We have had clients lose 100+ lbs.  By far, this is attributed to what is done outside of exercising.  We encourage treadmill desks….so much so that we go to our clients work site and develop a plan to make them desk specific to his/her atmosphere at work.  The results are astounding!

  • Courtney Walsh

    I just tweeted about this yesterday! Working on my edits and I do need to be in front of the computer…I can’t wait to read through these comments for alternatives…the pain was pretty bad yesterday (back and neck!) Thank you so much for posting this!!

  • Garryhuber

    A stand-up desk option is a drafting table.  You can find plenty of them on Craigslist.  They are designed to raise and lower (and tilt, but you won’t want to do that).  Some are manual lift (counter balanced) and some are electric motor.  They are the best of both worlds.  Raise them when you want to stand up, lower them when you want or need to sit.  I purchased on with and electric motor.  It has plenty of surface space and looks great.

  • nancercize

    Hemmingway is reported to have said that we should write standing up and edit sitting down.  This has to do with the thought process and time devoted to it, but could be words to live by.

    • http://bentheredothat.com Ben Patterson

      That’s a great thought!

  • http://twitter.com/ShellieT Shellie R. Tomlinson

    Oh, puleease disregard and forgive. I missed the hyperlink first time around. 

  • robgilgan

    I use a stand up workstation – $150 at Ikea.It has plenty of workspace, accommodates dual monitors nicely. Much better ergonomics than sitting. Totally different experience – better for your body and productivity. 

    • http://michaelhyatt.com Michael Hyatt

      Can you reply with a link to the desk? i can’t find it on the Ikea website.

  • robgilgan
    • http://michaelhyatt.com Michael Hyatt

      Thanks for posting that link.

  • Dmpete316

    Sitting has been proven to be a deadly activity.  Scientists have proven that 100% of all people who sit will die.

    Be careful when sitting.  Of course standing can cause problems as well.

    David Peterson

  • http://medicaltranscriptionhelpdesk.com Jennifer

    I am a medical transcriptionist and work at computer 8 hours and then move on to working on a website for another  4 hours per day.  I had no idea that 135 degrees was the way to sit on my chair.  I always thought 90 degrees was the goal.  Thank you for the information and I will pass it on. 

  • http://workoptions.com/ Pat Katepoo

    On *some* days, I employ the Pomodoro Technique of getting things done (25 minutes working/5 minutes break). I make it a point to do something movement-based during the 5-minute breaks.

  • http://www.directoryoffargomoorhead.com Becky

    I just retired from a job where I sat at my desk for 9 hours a day.  Now I do full-time day care for my grandkids.  I knew I felt better.  Now I know why!  I am on my feet and running after them (2-4- &6-years-old) for those same 9 hours!

  • http://www.bertadickerson.com Berta

    As a quadriplegic, I lay in bed at an angle and my laptop table is angled toward me. It’s much more comfortable than sitting up in my wheelchair.
    http://snapshots-bertad.blogspot.com

  • Ryan Ferrier

    I love using a standing desk. You can find fairly cheap easy to set up solutions here: http://www.uncagedergonomics.com/workez/combo-1.html

  • http://twitter.com/RatedGRomance Gregory Blake

    The sit vs. move issue is something I deal with daily as a teacher. Basic summary: I try to make sure my students get a chance to move.

    That said, if you are stuck sitting, I discovered a trick that literally cured years of lower back pain for me – I started sitting on a pilates ball. It takes a while to get used to, and frankly looks goofy, but I went from constant back pain to virtually none in only a couple of weeks! Truly amazing.

    Hints: 1) Proper sizing/inflation is critical. 2) Get a slow deflation ball. Crashing to the floor from a popping ball kind of defeats the purpose. Been there. Done that. Don’t want to do it again. :)

    Very cool infographic.

  • http://www.jeffrandleman.com Jeff Randleman

    That’s a pretty amazing infographic!  Scary how bad sitting can be for a person.  I know I’ll be standing up more often.

  • http://www.15minutewriter.com Sharon Gibson

    Wow! That infograph about sitting is scary. I’m already taking breaks but it reinforces the importance of taking breaks more. I discovered a cool free tool that reminds me  to stop at whatever intervals I set it. http://www.workrave.com/ It will even lock up my computer until I take my break. At the end of the day, it tells me when I’ve been on the computer enough for the day. :-)

  • http://www.tnealtarver.wordpress.com TNeal

    Interesting piece and now I have an answer for my wife when she asks, “Why are you standing to write checks?” I tend to break up my day and my writing with home activities (cleaning up the kitchen; washing, drying, and putting away clothes; walking the dog). Now I’ll move my computer to the kitchen counter and see how that works as well.

  • Rob Sorbo

    I use a desktop at work and my cubicle furniture isn’t flexible enough to accommodate standing.

  • http://www.jmlalonde.com Joe Lalonde

    As I’m the IT guy at work, I have to be in front of my computer most of the day. However, I try to get up and walk around the plant ever so often. Gets the blood flowing and hopefully helps alleviate some of these issues.

  • Cfpagels

    I alternate between sitting, standing, and moving throughout the day.  I have rheumatoid arthritis and I can’t sit for very long, nor move too much, nor stand too long either.  But by balancing them all out I can be more effective when I am able to sit and type.  If I have something I must get done I sometimes stand and type on an island or on the exercise bike while riding, the latter being a little tricky as I balance the laptop on the handlebars.

  • Gzwart01

    Set a timer and get up and stretch every 20min….that’s what my chiropractor told me to do….

    • http://bentheredothat.com Ben Patterson

      I’m going to do that. Thanks for the suggestion.

  • Travis Peterson

    Funny – I read this post today and almost all day Friday I was on phone calls, many of which for some random reason took place while I was walking between meetings, or just happened to be on my feet.  I was more productive, the calls were more focused, and in my line of work (public relations / media outreach) that makes a big difference.  Great post and I’m going to look at a standup desk.  My headset for phone calls will get dusted off, too. 

  • http://bentheredothat.com Ben Patterson

    Is there a standing family supper table?

  • Barbara @ www.therextras.com

    OutSTANDing post,  Michael!

  • http://www.extremejohn.com/ Extreme John

    Very interesting article. I have now learned more about what bad effects sitting during the whole day would give you. I know sitting for 3 hours or more could threaten your life. I also agree that although your work requires sitting, you should take time to stand up and maybe stroll around or just simply stretch out your body. Sitting can really contribute to your daily stresses that’s why it is important to know this information. 

  • http://twitter.com/Teeweezee Toyin Agunbiade

    Wow…now I know why my back always feels like its got lead in it. As a student, I sit practically all day. When I study, at classes, on the bus, at seminars…the list is endless. I always tired too. The only time I stand is on Sundays when I serve coffee at church. I don’t know where to get a stand up desk but I am surely gonna do what  Michael Thompson suggested.

  • http://emuelle1.blogspot.com Eric S. Mueller

    I’ve gotten to the point where I don’t feel right if I sit down too long. At home, for tasks I can use my iPad for, I’ll take it and pace around the room, or put it on a dresser and stand up to work. At work I’ll tilt my monitors up and stand, but I still have to bend down to use the keyboard and mouse. I wish I could get a stand up desk for work.

  • Steve

    your shit is sooo illogical it is killing me.

    …murderer.

  • Craig Grella

    Ahh, so true. I may have left a similar comment on another one of your blog posts, Michael, but I read this book a few years back that speaks about exercise and the brain, anthropologically. It’s called brain rules by John Medina – i did a review on it here: http://daddybydefault.com/brain-rules-12-principles-for-surviving-and-thriving-at-work-home-and-school/. The author advocates for an entirely new way of working, and even a new way of teaching children in schools, with exercise and nap time, as opposed to 8 hours of sitting in classroom type of learning or sitting in a cubicle. It’s a brilliant read.

  • Anonymous

    I have noticed sitting down all day drains your energy and motivation. I’m making it a point to stand up or take a walk through out the day. Great post Mike.

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  • Erica Harless

    I have the option to use a stand-up desk at work and rarely use it.  After reading this post, I’m using it now! Thanks for the reminder!

  • Jack Lynady

    I tell my patients to take breaks from sitting every 20 minutes. Just stand up behind your desk and do a “marching in place” type exercise. Be sure to lift each leg to about a 90′ angle. Just do it about 10 times and then sit and get back to work. It will make a huge difference. P.S. I am a chiropractor in addition to being a world renowned blogger. ;)

  • http://www.benreed.net Ben Reed

    Michael, did you see NBC’s bit on The Office this last week on the standing desk? I thought it was hilarious.

    http://www.nbc.com/the-office/video/the-battle-of-schrute-farms/1369016?auto=true

    • http://www.benreed.net Ben Reed

      Whoops…wrong link. My bad. Here’s the right one: http://www.nbc.com/the-office/video/this-will-not-stand/1371438/

  • Anonymous

    My problem is that standing a lot tends to make my back, knees, and hips hurt, even with the obvious good shoes, soft area when I’m standing, etc.

  • Anonymous

    I wonder what effect sitting in a rocker or sitting in a swing has…?

  • http://peppervirtualassistant.com/index.php Jean Tupas

    I am dumbfounded after reading this post. I didn’t know sitting can actually kill until I read this. I have got to stop enjoying the pleasure of sitting. Okay, time to get moving!!! Thanks for this post.

  • Anonymous

    Great post Michael. Side note question about your new book “Platform”. Will it also be released in Kindle format?

    • http://michaelhyatt.com Michael Hyatt

      Yes, it will simultaneously be released on print and all major e-book formats. In fact, it is for sale now in the iBooks store.

  • Dave Musteric

    I do push-ups.

  • Jonibh

    Thanks for the post. I’m always looking for alternatives to spending 10-14 hours at a desk–or some writing sprees that can have me sitting for days on end with interruptions only to sleep and eat. I love the idea of standing, except that I have stenosis and problems with leg swelling and bad veins, so obviously that won’t work.

    Frequent breaks, stretching and even running up and down the stairs works well for me. Sometimes I’ll purposefully use a restroom on a different floor at home even, just for the movement. Loading the dishwater, doing loads of laundry and other household chairs gives me opportunities to stretch–as do quick visit with my toddler grandchildren :)

    If I had known 10 years ago what I do now about spinal compression, degenerative disc disease, and other spinal deficiencies provoked by prolonged sitting, I might have been more careful.

  • http://www.thebeautyofknowledge.com/ Plastic Surgeon

    Good points . I especially like your point about responding to comments and trying to promote the guest post on stumbleupon and other social media sites. The more you give back the more writing opportunities you will get.

  • ElleX

    Wow.  Great incentive to get moving!

  • http://youthnativity.org Christopher Wesley

    Interesting article.  As a staff we incorporate stand up meetings, what we’ve found is the meeting runs quicker, probably because people are more alert and get tired if the meeting runs too long.  

  • Shannon Topham

    Would you recommend a stand up desk for long periods of writing? 
    I wonder how standup desks might work in a classroom?

    • http://michaelhyatt.com Michael Hyatt

      You can alternate or have a stool. My experience is that you get used to standing over time and can go for longer periods.

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