April 9, 2025, by bbztlg
Sitting is the new smoking: a researcher’s guide to a less sedentary lifestyle
Nikki Bonett, a researcher in BioSciences asks “how much of your day do you spend sitting down?”
As a researcher, much of your time—whether spent reading journal articles, writing papers, or analysing data—is likely done sitting. Is it really a problem?
Why does time spent sitting matter?
Since the since the advent of the computer, desk-based jobs have increased in number and many of us now sit for longer periods than ever before. This means work tasks keep us stationary for lengthy periods of time.
Unfortunately, prolonged sitting has been linked to serious health risks such as heart disease, type 2 diabetes, and even cancer. Yet, these desk-based jobs don’t seem to be going anywhere anytime soon.
It struck me as ironic that the first time I heard the phrase “sitting is the new smoking” was during a particularly tedious hour-long lecture on sedentary behaviour, in which we spent the entire 60 minutes – yes, you guessed it – sat at a desk. This is a sobering thought, especially when much of a researcher’s day revolves around tasks that encourage sitting. But how can we combat this sedentary lifestyle between 9 am and 5 pm, while still getting our work done?
How can we be more active at work?
One solution that’s growing in popularity is using an under-desk treadmill or walking pad. Imagine being able to get your 10,000 steps in while responding to emails or writing your next paper!
If you’re not feeling that adventurous, another idea is to use a standing desk. Many of these desks are adjustable, allowing you to alternate between sitting and standing throughout the day. While standing may seem like a small change, it requires more energy than sitting and can help engage your muscles and promote better circulation.
But let’s be honest – these solutions might not work for everyone, so allow me to propose just one more: breaking up your sitting time. The good news is that even if you don’t fancy standing or walking at your desk while working, simply breaking up your sitting time could be just as effective.
How can breaking up sitting time improve your health?
Even if you’re someone who exercises regularly, sitting for long periods at work can still harm your health. Studies show that interrupting long bouts of sitting with short bursts of activity can have positive effects on heart health, metabolism, and overall wellbeing, regardless of how much exercise you do in your free time.
The idea is simple: take breaks to move around. Whether it’s a quick walk to grab coffee or a brisk walk outside, these small moments of movement can help reduce the risks associated with prolonged sitting.
If you’re fortunate enough to be based at one of the University of Nottingham campuses, you’ll likely find plenty of green space to enjoy while breaking up your sitting time. Take advantage of it! Give your eyes and brain a break from your screen and use it as an opportunity to move a little more.
Highfields Park | Image credit – Victoria Harwood (@Bush-Hog-Tails)
This practice of completing short bouts of physical activity throughout the day has been given a conveniently memorable name: ‘snackitivity’. If you take nothing else away today, my hope is you’ll remember this fun little word and try to implement it into your life.
Snackitivity: a simple approach to health
Snackitivity has been garnering increasing interest in the exercise science space, with claims that it can reduce the risk of chronic diseases and mortality.
The key point about these exercise snacks is that they break up sitting time and can boost your metabolism. This has been shown to benefit inactive adults and those with type 2 diabetes, as well as young, healthy, active adults. However, the more active one is, the higher the exercise intensity required to elicit these metabolic benefits. This means that while breaking up sitting time with light-intensity activity may be enough for more inactive individuals, more vigorous-intensity activity may be required if you’re more active.
Regardless, the best part about these exercise snacks is that they’re sustainable, because they don’t require long exercise sessions. A 10-minute bout of activity can be enough to reap the benefits.
Finally, how can you implement snackitivity into your day?
Start by scheduling regular breaks. Every 1-2 hours, take a 10-15-minute brisk walk. This can help you hit your step goals while also giving your health a boost. It’s a small change, but it’s a sustainable step towards a more active, less sedentary lifestyle.
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