Is Sitting Really The New Smoking?

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Hey Brothers!

Welcome to the LenDentonThrive Letter! I'm on a mission to help 50+ Guys like you and me to lose weight, get fit, and stay fit for life. This week, let's talk about a common activity that most 50+ Guys do too much of every day - sitting! There’s a familiar phrase going around claiming that sitting is the new smoking.

In this edition, we’ll take a quick look at the evidence and decide if sitting really is the new smoking!

Is Excessive Sitting Dangerous?

Let’s face it: most of us spend too much time sitting. Whether it’s at the office, behind the wheel, or in front of the TV, Americans are sitting more than ever before. But, is sitting as dangerous as smoking?

It sounds dramatic, but the science is clear—excessive sitting is a serious health risk, especially for men over 50. Here’s what the research tells us:

• Higher Risk of Early Death: Sitting for long stretches—at your desk, in the car, or on the couch—raises your risk of dying from heart disease and cancer, even if you work out regularly.  Researchers analyzed 13 studies of sitting time and activity levels among more than 1 million people. They found that people who sat for more than eight hours a day with no physical activity had a risk of dying similar to the risk posed by obesity and smoking!

• Weight Gain and Metabolic Syndrome: Sitting burns fewer calories. Over time, this leads to extra pounds and a cluster of health problems (high blood pressure, high blood sugar, belly fat, and bad cholesterol) known as metabolic syndrome. This combo is a fast track to diabetes and heart trouble.

• Blood Clots and Poor Circulation: Long stints in a chair slow your blood flow, upping your odds of dangerous blood clots (like deep vein thrombosis) and varicose veins.

• Muscle Weakness and Pain: Your legs and glutes weaken, your hips get tight, and your back and neck start to ache from bad posture and inactivity.

• Mental Health Takes a Hit: More sitting is linked to higher rates of anxiety, depression, and even dementia. Your brain needs movement to stay sharp.

• Cancer Risk: Extended sitting is associated with higher risks of several cancers, including prostate and colon cancer.

What About Exercise?

But I exercise—isn’t that enough? 

Not quite. Even if you hit the gym a few times a week, hours of sitting can still undo a lot of that hard work. Studies show that a single daily workout doesn’t fully offset the risks of sitting for six, eight, or more hours straight.

The Good News: Small Changes, Big Impact

You don’t need to overhaul your life or spend hours at the gym. The key is to simply move more—and more often. Here’s how:

• Break Up Sitting Time: Stand up and move every 30 minutes. Set a timer or use your smartwatch as a reminder.

• Take Standing or Walking Calls: When the phone rings, get on your feet or pace around.

• Use a Standing Desk or Adjustable Workstation: Alternate between sitting and standing throughout your workday.

• Walk During TV Time: Get up during commercials or between episodes. March in place, stretch, or do a few squats.

• Sneak in Extra Steps: Park farther away, take the stairs, or walk after meals.

• Stretch and Strengthen: Add simple moves like planks, lunges, or squats throughout the day to keep your body strong and limber.

The Bottom Line for Busy 50+ Guys

So, is sitting really the new smoking?

Yes!

Sitting is a silent killer, but you don’t need a crazy diet or a grueling workout to fight back. Break up your sitting, move a little more each day, and you’ll lower your risk for some of the biggest health threats facing men our age. Your body—and your future self—will thank you.

Smarter, not harder!

When you’re ready for a real and sustainable fitness transformation, here are three ways I can help you:

#1 - Sign up for this newsletter. Every week, you’ll receive tested, actionable tips and strategies to help you build your own customized version of the ThriveLife that fits your needs, preferences, and personal style. And, it’s free!

#2 - For a Do-It-Yourself approach to the ThriveLife, download your free copy of my new ebook: 6 Smart Moves To Your ThriveLife. Just click the button below.

#3 - When you’re ready to join a community of other busy 50+ Guys building their ThriveLives together, check out my new ThriveLife Transformation course. The ThriveLife Transformation guides you through a 30-day transformation process which includes online video training and daily support and assistance through our online community. Join alone or bring your friends. To learn more about the ThriveLife Transformation, click the button below.

Do You Know Somebody?

Do you know a 50+ Guy who’s struggling with their weight and fitness?

Please consider sharing this information with them. Just forward your copy of this email to them. Or, give them a free copy of my 6 Smart Moves ebook!

It might change their life!

(And remember, this works for Under-50 Guys, too!)

Thanks for reading this week.

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