I sit all day long at my desk, eyes glued to the screen, without really realizing how I’m slowly killing myself. Maybe this sounds like you, too. As techies, we push hard to meet deadlines and get the job done, but hardly anyone talks about how sitting all day is quietly damaging our health.

Dr. James Levine, a professor of medicine at the U.S.-based Mayo Clinic, said, “Sitting is more dangerous than smoking, kills more people than HIV, and is more treacherous than parachuting.”

Nobody wants to die young. I don’t want that for you either. That’s why I’m here to raise awareness and share simple knowledge that can help you live a longer, healthier life.

Why We Struggle to Move at Work

Moving around during the workday isn’t always easy, and there are a few reasons why:

• Sitting feels normal. Most of us are used to sitting at our desks, so it becomes a habit. Breaking that habit takes effort because it’s comfortable and familiar.

• Standing or walking can feel tiring. Sometimes, standing up or pacing feels like it uses more energy, and when you’re already tired, it’s easier to stay seated.

• No one reminds us. When the day gets busy, we often forget to take breaks or lack the motivation to get up unless someone encourages us.

• Work demands focus. If you have a lot to do or need deep concentration, you might think moving will waste time or break your flow.

• Worry about disturbing others. Some people don’t want to bother coworkers or think walking around looks unprofessional.

• The workplace doesn’t support movement. Without setups like standing desks, walking meetings, or regular break reminders, it’s harder to build movement into your day.

• Plus, the endless notifications and tight deadlines make it hard to remember to move—even when your body desperately needs it.

What Sitting Too Much Does to Your Health

Tech jobs mean you’re often stuck at your desk for hours. Sitting that much isn’t just about being uncomfortable. It slowly raises your risk for big health issues, such as:

• heart disease,

• diabetes,

• certain cancers.

You might start to notice that your back and neck feel sore, or you get headaches more often. That’s your body signaling that something’s not right.

If you keep up that same routine, these little aches can turn into bigger problems. Your blood pressure and cholesterol might go up. Your energy drops, and it gets harder to focus at work or feel good after you clock out. Even if you’re active outside of work, sitting for most of the day still chips away at your health.

The good part? Fixing it doesn’t mean overhauling your whole routine. Standing up every half hour, stretching your arms and legs, or even just walking over to fill your water bottle, helps shake off those risks. Try taking calls on your feet or set a reminder, because your body isn’t made to sit still all day. A little more movement at work goes a long way to keep you feeling better and healthier.

Our Bodies Are Built for Movement, Not Stillness

Here’s the key piece many people don’t realize: our bodies evolved over thousands of years to be active, moving throughout the day. The way we live now, sitting for hours at a time, is very different from how early humans lived.

Back then, our ancient parents never came down with certain chronic illnesses that are rampant today, because there was not much technology. They lived longer because daily life involved walking, climbing, and physical work, which kept their muscles active and energy levels high.

Our muscles and bodies expect to be moving regularly, but modern tech-heavy jobs keep us still. This clash is a big reason why sitting too long can cause so many health problems—it’s simply not what our bodies were designed for.

What Sitting Does to Your Brain and Mood

When you sit still for hours, your brain and body both feel it. Blood flow slows down, meaning less oxygen and nutrients reach your brain cells. This can make it harder to focus, remember things, and think clearly. It’s like your brain gets a bit foggy.

Sitting too long also lowers your body’s production of natural mood boosters like dopamine and serotonin. Without these, you might find yourself feeling more stressed, sad, or anxious. If you work remotely or spend a lot of time alone, these feelings can get worse. Add in the nonstop emails, messages, and video calls, and your brain gets tired — a thing some call “Zoom fatigue.”

There's also a serious risk to your legs when you sit for a long time. Blood moves slowly through your leg veins, making it easier for clots to form. This condition is called deep vein thrombosis (DVT). Sometimes, clots can break loose and travel to your lungs, causing a blockage called pulmonary embolism (PE). This blocks blood and oxygen from reaching your lungs and other organs and can be life-threatening.

Here’s what to watch out for with a pulmonary embolism:

• Sudden shortness of breath

• Sharp chest pain, especially when breathing deeply

• Coughing, sometimes with blood

• Fast heartbeat

To protect yourself, try to:

• Stand up and move every 30 to 60 minutes.

• Stretch or walk around, even just for a minute or two.

• Shake your legs or flex your feet while sitting to help blood flow.

• These small changes can keep your brain sharp, improve your mood, and lower your risk of dangerous clots.

How Sitting Hurts Productivity and Team Performance

Sitting for long periods doesn’t just affect your body and mood; it can also slow down how well you work. When your body feels stiff or tired, it’s much harder to concentrate, solve problems, or think creatively. People who don’t move enough are also more likely to feel worn out and take more sick days.

For companies, this means higher healthcare costs, more employees leaving, and a loss of important skills. When workers aren’t feeling their best, the whole team’s performance suffers. Sitting too long quietly chips away at everyone’s ability to do their best work.

Simple Moves You Can Start Today

You don’t need to overhaul your life. Small actions add up quickly:

• Set a Timer: Every 30 to 60 minutes, stand up and stretch or walk for a couple of minutes.

• Walk While You Talk: Consider taking phone or video meetings on the go if possible.

• Tune Up Your Workspace: Adjust your chair and screen so you’re not straining your neck or back.

• Challenge Your Team: Start fun step or movement contests to motivate each other.

• Use Tech Helpers: Apps and wearables can remind you to take breaks and move.

Taking Care of Your Body Helps Your Career

Technology has changed how we work—and it has changed how we move. But the best productivity hack you can try today is simply to move a little more. Your body and brain will thank you.

You’re already on the path by reading this. Now, take one minute to stand up, stretch, and feel the difference. That’s your first step toward a healthier, more energized you.