Is sitting really that bad for us at work?

What we do most at work (sitting) is slowly hurting us. People now sit around 9.3 hours a day, more than they sleep.

Because everyone does it, we barely question it.

Like smoking once was, sitting has become a hidden, normalised risk.

Sitting isn’t just a comfort issue ; it’s cultural. When something becomes routine, it disappears from scrutiny. We design workdays around chairs, screens, and rooms, then wonder why energy, focus, and health decline. Just because it’s normal, doesn’t mean it’s safe or smart.

What health risks are linked to sitting all day?

According to Nilofer Merchant in her Ted Talk “Got a Meeting? Take a Walk” prolonged sitting is directly linked to serious health outcomes: 10% of breast and colon cancers, 6% of heart disease, and 7% of type 2 diabetes are associated with physical inactivity.

These are mainstream consequences of how work is designed. When movement is optional instead of embedded, health becomes something we’re meant to “fit in” after hours, if we can.

Why don’t statistics alone change our behaviour?

Even alarming data often isn’t enough to move us. What actually prompts change is social interaction, an invitation that reframes what’s possible inside our current obligations.

Even though we know we should take action, we often don’t. It’s not until we put it into context that we start to take action.

So when movement is woven into something we already value, such as connection or collaboration, it stops feeling like an extra task and starts feeling doable.

What is a walking meeting and why does it work?

A walking meeting replaces the conference room with movement and fresh air.

Walking meetings no longer mean that you have to make a choice between health and responsibility.

You can do both!

You’re not stepping away from work ; you’re now just changing how it happens.

Do walking meetings actually improve thinking?

Getting out of physical boxes leads to out‑of‑the‑box thinking. Whether it’s nature or movement, walking meetings consistently support clearer, fresher ideas.

Environment shapes cognition. When the body moves, the mind follows. Problems feel less fixed, conversations less rigid, and ideas more fluid.

I know my colleagues and I have sold the world’s problems on our morning walks. But in all seriousness, when I had a colleague going through very serious bullying and harassment and work, I was able to provide coaching and mentoring support during our morning walks that assisted them to navigate these very stressful and challenging times.

What deeper mindset shift do walking meetings create?

Walking meetings challenge the belief that work and wellbeing are in opposition. They show that two things can happen at the same time: you can meet obligations and take care of yourself.

What a Win/Win!

This reframing makes change sustainable. When health and productivity stop competing, new ways of working become viable not just an ideal that organisations struggle to uphold.

My long term business mentor told me that he and his fellow business directors now hold some of their director meetings on the beach.

These are big, serious meetings, but it’s where they do their best work.

So it’s no as obscure as you think and now becoming more and more prevalent.

FAQ’s

Are walking meetings realistic in busy workplaces?

Yes. They emerged precisely because traditional meeting spaces weren’t available. They became highly popular during COVID.

Do walking meetings reduce productivity?

No. They integrate movement into existing work rather than adding another task.

What’s the simplest way to start?

Invite someone to walk instead of sitting. That’s it.

Why does fresh air matter for thinking?

Fresh air and movement support fresh thinking, something many notice immediately.

Is this about fitness or work design?

It’s about redesigning work so health and effectiveness coexist.

Sources: Nilofer Merchant,Got a Meeting? Take a Walk, TEDTalk and transcript.

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