Sitting is the new smoking: The hidden costs of a sedentary workforce

The phrase “sitting is the new smoking” has moved from a catchy headline to a serious issue for many employers. While it may sound exaggerated at first, it reflects a growing body of evidence that prolonged sedentary behavior poses risks that are on par with those of well-known health hazards. Modern technology and desk-based jobs have created a workplace environment where sitting for eight, ten, or even twelve hours a day is not only common, but in some cases it is expected. 

This shift has been gradual and largely unnoticed, which makes it all the more dangerous. Unlike acute injuries or illnesses, the damage caused by excessive sitting builds slowly over time. Sedentarism affects nearly every system in the body. Muscles weaken, circulation declines and the risk for major health complications increases substantially.  

In healthcare settings, where professionals spend long hours documenting patient care or analyzing medical data, extended sitting has become endemic. Similarly, manufacturing operations centers require supervisors and quality control teams to monitor production from computer terminals for extended periods, creating similar challenges across different industries.

Let’s examine the health risks of inactivity, along with the business impact, and some actionable strategies for solving this growing problem. 

The health risks of prolonged sitting

Prolonged sitting triggers changes in the body that increase the likelihood of serious, long-term health conditions. Studies indicate that extended sitting is linked to serious health conditions like increased blood pressure, unhealthy cholesterol levels, excess abdominal fat, type 2 diabetes, and even certain cancers. Research from Mayo Clinic found that people who sat for more than 8 hours a day with no physical activity had a mortality risk similar to the risk posed by obesity and smoking.  

In addition to the metabolic and cardiovascular risks, prolonged sitting also takes a significant toll on the musculoskeletal system. Extended periods in static positions place continuous strain on the body’s muscles, joints, and spine, often in ways that go unnoticed until discomfort becomes persistent. Over time, this strain can lead to chronic joint pain, reduced flexibility, and mobility limitations that affect both daily activities and overall wellbeing.

Last but certainly not least, mental health is also at stake. Lack of movement contributes to lower energy levels and can exacerbate symptoms of anxiety and depression. Physical activity plays a role in regulating mood and cognitive performance, and when that activity is absent, employees may find it harder to concentrate, manage stress, or stay engaged in their work. 

The business impact of a sedentary workforce

The health costs of prolonged sitting inevitably translate into business costs. Chronic pain, cardiovascular issues, and other sedentary-related health problems lead to more frequent medical visits and longer recovery times. This increases both absenteeism, which occurs when employees are out of the office, and presenteeism, which occurs when they are present but working at reduced capacity.

Healthcare and insurance expenses rise in parallel. For organizations with employer-sponsored health plans, preventable conditions linked to inactivity can quickly become one of the largest cost drivers. Even beyond direct expenses, there is a hidden cost in turnover. Employees who feel physically unwell and unsupported in their wellbeing are more likely to leave for roles that better accommodate their health needs. This is particularly damaging in industries where expertise and institutional knowledge are hard to replace. 

Productivity is also at risk. Physical discomfort, fatigue, and low mood chip away at focus and efficiency. As these effects compound, even routine tasks can demand more effort and mental energy, leaving less capacity for strategic or creative work. This gradual decline can be difficult to spot day to day but becomes more evident over time. The result is a workforce that is more distracted and less effective.

How modern work fuels inactivity

Sedentary behavior is often an unintended outcome of how modern work is organized. In many industries, productivity depends on extended time in front of a screen. Instant messaging, video calls, and project management tools make it easy to stay connected, but they can also result in long stretches without natural movement. Heavy workloads, tight deadlines, and the expectation to be “always available” can further limit opportunities to step away during the day.

Workplace layouts can also play a role. Traditional desk setups are designed for seated work, and most meeting spaces encourage sitting. Break areas may be located far from workstations, which can make casual visits less likely. Even thoughtfully designed wellness programs may not fully address these structural and cultural patterns. Recognizing these influences is the first step toward creating an environment that naturally supports more movement throughout the day. 

Strategies to combat sedentary culture

The good news is that there are multiple strategies for employers who are looking to battle sedentarism among their workforce.

Wellbeing programs

Structured programs provide additional motivation by offering clear goals, a sense of community, and tangible rewards that encourage regular participation.

Navigate’s employee wellbeing platform offers a wealth of engaging, accessible options to get your team moving:

• Personal fitness journeys: Each employee can embark on a tailored fitness adventure, setting goals that resonate with their unique lifestyle and aspirations. From step challenges to strength-building programs, we provide the tools and motivation to make every movement count.

• Group challenges: Build camaraderie and healthy competition with our group fitness challenges. Watch as teams rally around shared goals, supporting each other in creating more active workdays. These challenges don't just build stronger bodies, they build stronger teams.

• Seamless integration: Navigate's wellbeing resources fit effortlessly into your employees' day, making it easy to choose movement over inactivity. Our user-friendly platform ensures that wellbeing becomes a natural part of your company culture, not another task on a to-do list.

• Measurable impact: With our robust analytics, you'll see the tangible benefits of a more active workforce. From increased productivity to decreased healthcare costs, the results speak volumes. 

Movement integration

Beyond the physical setup, organizations can integrate movement into daily routines. Short breaks every hour for stretching or light activity can reset posture and energy levels. Walking meetings, especially for one-on-one discussions or brainstorming sessions, can combine productivity with physical activity.

Incorporating movement prompts into existing workflows can make these habits easier to maintain. Simple cues, such as calendar reminders, team challenges, or prompts from the Navigate mobile app can encourage employees to stand, stretch, or take a brief walk. Group activities like stretch breaks before meetings or optional “movement minutes” during longer sessions can help normalize activity without disrupting productivity. By weaving small, regular movements into the flow of work, organizations can help employees stay energized and reduce the cumulative strain of prolonged sitting. 

Workplace design

Changing the physical environment is one of the most effective ways to promote movement. Many organizations have opted to supply their office space with sit-to-stand style desks that give employees the option to alternate between sitting and standing throughout the day. Active workstations, such as treadmill desks or yoga balls, can keep the body engaged during lower-intensity tasks. Meeting spaces can be adapted for standing or walking discussions, which often increase energy and engagement. 

The Navigate platform seamlessly integrates support for musculoskeletal (MSK) health through our partnership with movr. As a digital musculoskeletal-health platform, movr delivers personalized mobility and strength programs based on each individual’s musculoskeletal profile. By addressing muscle imbalances, stiffness, and mobility limitations it helps prevent the aches, pains, and injuries that often develop from prolonged sitting. For sedentary employees, movr offers an accessible, scalable way to integrate targeted movement into the day, supporting both immediate comfort and long-term physical health. This integrated approach has helped 90% of participants in Navigate's condition management coaching improve high-risk health factors, with 50% completely eliminating these risks. 

Policy and cultural shifts

Policies that encourage flexibility can reduce sedentary time. Allowing employees to work in different locations within the office, or to occasionally step outside for calls, breaks the monotony of sitting in one place. Additionally, remote work and flexible scheduling can reduce commute time, creating opportunities for employees to allocate that time toward physical activity.

Cultural change requires visible support from leadership. When senior staff take walking meetings or use active workstations, it normalizes these behaviors for everyone.

Recognition and celebration of movement can also reinforce the shift. Highlighting success stories, such as improved health metrics or increased engagement scores, builds momentum and encourages wider adoption. 

Get moving

Sedentary behavior is more than a personal health choice; it is a systemic issue embedded in how modern work is organized. Left unaddressed, it undermines employee health, drains productivity, and increases healthcare costs. The good news is that the solutions are both practical and scalable. By rethinking workplace design, integrating movement into the day, and offering a holistic wellbeing program, organizations can create an environment where movement is the norm rather than the exception.

Ready to see how Navigate can help get your workforce moving? Book a personalized demo today!