Sitting Is The New Smoking

At Pilates on Plains (POP), we are all about mindful movement, posture, and building healthy habits that carry into everyday life. But here’s the truth: no matter how strong your Pilates practice is, if you spend most of your day sitting, you’re putting your health at serious risk. Experts have even dubbed prolonged sitting ‘the new smoking’.

That’s not an exaggeration, it’s a wake-up call. Sitting for hours on end is now linked to higher risks of cancer, cardiovascular disease, diabetes, and premature death. The good news? With the right awareness (and some Pilates magic), we can counteract the effects.

Why Sitting Gets Such a Bad Rap

• Sitting may feel harmless, but when done in excess, it:

• Slows your metabolism and decreases resistance.

• Contributes to inflammation and insulin resistance.

• Encourages poor posture, tight hips, and weak core muscles - all things we see walk into the studio every day

Even scarier? Studies show prolonged sitting is linked to increased risks of colon, endometrial, and lung cancer. Researchers believe this connection comes from those hidden metabolic changes happening inside the body when we’re inactive for too long.

The Research Speaks Loudly

• A journal of the National Cancer Institute study of more than 4 million people found that prolonged sitting significantly increases cancer risk.

• The American Cancer Society reports that adults who sit more than six hours a day outside of work have a higher risk of early death compared to those who sit less than three hours.

How Much Are We Really Sitting?

On average, adults sit 6.5 to 8 hours a day. During the pandemic that number jumped to over 10 hours daily!!

Check your phone. How long were active on it yesterday? How many of those hours were spent sitting? Eye-opening isn’t it?

That’s a lot of hours with our spines compressed, hips locked and core disengaged.

What Can You Do About It?

The great news? Movement, even small amounts, can undo a lot of damage. Here’s how to take action today:

Move Every Hour

Seriously….just set an alarm on your phone or watch. Get up and move, if even for 5 minutes. Add a few Pilates exercises, like pelvic tilts or seated twists. March on the spot. Just fricken move!!

Switch It Up At Work

If possible, alternate between sitting and standing with an adjustable desk. Pace in your office, do a quick Pilates spine stretch or roll-down. Your back will thank you. I am literally standing at my kitchen counter as I write this. (bc I cannot unplug my computer or it dies…I’m waiting for my new one to arrive lol…but it still counts!)

Commit To Regular Pilates

Pilates is the ultimate antidote to sitting. It strengthens your core, imporves posture, lengthens tight muscles, and retrains your body to move naturally. Aim for 2-3 sessions a week at Pilates On Plains.

Try Active Sitting

Never heard of it? Swap your chair for a stability ball or use a wobble cushion. This gently engages your core and mimics Pilates balance work.

Cut Back On Screen Time

Less Netflix binging, more mindful movement. Even swapping one TV show for a 20 - minute Pilates mat flow is a win for your health. Watching regular TV with commercials…get up at every commercial and move. It really is that simple.

Final Thoughts

While sitting might feel as dangerous as smoking, the science shows its long-term impact is very real. You don’t have to overhaul your life, just add mindful movement throughout your day and make Pilates a regular part of your routine.

At Pilates On Plains, we’re here to help you fight back against ‘the new smoking’. Every time you roll down, stretch your spine, or strengthen your core with us, you’re actively reversing the damage sitting can cause.

So if you’ve been reading this while sitting, here’s the nudge: stand up, stretch, and take a Pilates break. Your spine, your heart, and your whole body will thank you.