By Dr. Zachary LaVigne, B.S., D.C.
Your body was designed for motion. Every muscle, tendon, and joint evolved for a life that demanded it. Our ancestors walked miles each day, carried heavy loads, climbed, crouched, and squatted to rest. Today, we spend most of our waking hours seated and still. The body does not thrive in this position. It tolerates it for a while, then starts to protest.
The moment you sit down, your metabolism slows. Blood circulation decreases, and the enzymes that help burn fat switch off. Muscles go quiet. The glutes and core disengage, while the hip flexors tighten and shorten. Joints stiffen, and posture changes. Over time, this pattern adds up to fatigue, stiffness, back pain, and even metabolic problems like insulin resistance. Scientists now know that too much sitting increases the risk of heart disease and depression.
This problem is not about exercise. You can spend an hour at the gym and still suffer the effects of sitting all day. What matters more is the frequency of movement. The human body depends on continuous low-level activity to keep blood flowing, joints lubricated, and the brain alert. Even subtle movements like fidgeting or stretching activate circulation and lymphatic drainage.
You do not need a fitness program to fix it. You need interruptions. Stand up while taking phone calls. Stretch when you get coffee. Sit on the floor while watching TV. Walk during meetings if you can. Small shifts add up. Each one wakes up the muscles that hold you together and signals your nervous system to stay alert.
The environment you live and work in plays a big role. Rearrange your space so movement becomes natural. Try a standing desk or alternate between sitting and standing throughout the day. Set reminders to move every 20 minutes. If you sit on the floor sometimes, you will notice that your hips and spine have to adjust constantly. That micro-activity keeps your joints healthy.
For nearly all of human history, sitting was temporary. It was what you did between tasks, not the task itself. Our circulatory and musculoskeletal systems expect that pattern. When we stay still for too long, the entire system slows down. It is like a stream that stops flowing and becomes stagnant.
The good news is that your body is adaptable. The more you move, the more it remembers how to function efficiently. You do not need to become an athlete. You just need to move more often. Movement is your body’s native language. Every step, stretch, and shift is a way of saying thank you to the machine that carries you through life.