Movement is Medicine: Why Sitting is the New Smoking (and What to Do About It)

We weren’t designed to sit all day—and science is making that clearer than ever.

A growing body of research now links prolonged sitting to increased risks of heart disease, metabolic dysfunction, cognitive decline, anxiety, depression, and even premature death. In fact, the World Health Organization has declared physical inactivity one of the leading risk factors for global mortality. It’s no wonder experts now compare the effects of sitting for too long to smoking—a silent but deadly health hazard (Booth et al., 2012; Ekelund et al., 2016).

Why It Matters for High Performers

For executives, entrepreneurs, and teams alike, optimal performance requires more than talent or tenacity—it demands physiological vitality. Movement fuels blood flow, supports brain function, regulates glucose, and releases performance-enhancing neurotransmitters like dopamine and BDNF (brain-derived neurotrophic factor). Physical motion literally primes the mind for focus, creativity, and resilience.

As the founder of TriEdge Leadership® Performance Medicine and a lifelong athlete, I’ve long championed the mindset of motion. But eight years ago, I took it to the next level: I installed a treadmill desk in my office.

Walking the Talk (Literally)

Since then, I’ve walked thousands of miles during Zoom meetings, doctoral research, keynote prep, and client strategy calls. Over these eight years, I’ve only seen one other person on a treadmill desk in all my professional and educational Zooms. The science is clear—and the edge it gives me is undeniable.

Using a treadmill desk isn’t just about burning calories. It’s about sustaining energy, mood, and mental clarity throughout long workdays. It’s a kinetic commitment to high performance and a daily embodiment of the behavioral science I teach.

The Science of Movement as Medicine

• Cognition & Creativity: Moderate physical activity boosts executive function, enhances working memory, and increases divergent thinking—making movement a true mental performance enhancer (Hillman et al., 2008; Oppezzo & Schwartz, 2014).

• Mood & Mental Health: Exercise reduces symptoms of anxiety and depression and increases resilience through its effects on the HPA axis, serotonin, and endorphins (Rebar et al., 2015).

• Physical Health & Longevity: Just 30 minutes of walking a day can reduce the risk of cardiovascular disease, stroke, type 2 diabetes, and some cancers (Wen et al., 2011). Even light-intensity movement offsets some of the risks of sedentary behavior.

How to Get Moving in a Sedentary World

You don’t need to train for a triathlon to shift your biology and behavior. You just need to start interrupting your sitting patterns.

Here’s how:

• Install a walking desk or simply alternate between sitting and standing every 30–60 minutes. Possibly a standing desk?

• Stack movement with meetings: Walk and talk on your calls when possible.

• Microbursts of motion: Set a timer to stretch, do squats, or take short walks between tasks.

• Anchor movement to routines: Build physical rituals around transitions—start your day with dynamic stretching or end it with a walk instead of scrolling and TV binging.

Disrupt the Waddle. Reclaim Your TriEdge.

We weren’t born to waddle through life in ergonomic chairs. As I like to say: Disrupt the Waddle. Take back your mobility, your mindset, and your momentum.

Movement isn’t optional—it’s foundational. It’s not just medicine for your body, but fuel for your mind and edge for your performance. Whether you’re a leader in the boardroom or building the next bold vision—make motion your strategic advantage.

After all, peak performance isn’t about extremes. It’s about what you do consistently.

And sometimes, the edge begins with a single step.

APA 7 Reference List

Booth, F. W., Roberts, C. K., & Laye, M. J. (2012). Lack of exercise is a major cause of chronic diseases. Comprehensive Physiology, 2(2), 1143–1211. https://doi.org/10.1002/cphy.c110025

Ekelund, U., Steene-Johannessen, J., Brown, W. J., Fagerland, M. W., Owen, N., Powell, K. E., ... & Lee, I. M. (2016). Does physical activity attenuate, or even eliminate, the detrimental association of sitting time with mortality? A harmonised meta-analysis of data from more than 1 million men and women. The Lancet, 388(10051), 1302–1310. https://doi.org/10.1016/S0140-6736(16)30370-1

Hillman, C. H., Erickson, K. I., & Kramer, A. F. (2008). Be smart, exercise your heart: Exercise effects on brain and cognition. Nature Reviews Neuroscience, 9(1), 58–65. https://doi.org/10.1038/nrn2298

Oppezzo, M., & Schwartz, D. L. (2014). Give your ideas some legs: The positive effect of walking on creative thinking. Journal of Experimental Psychology: Learning, Memory, and Cognition, 40(4), 1142–1152. https://doi.org/10.1037/a0036577

Rebar, A. L., Stanton, R., Geard, D., Short, C., Duncan, M. J., & Vandelanotte, C. (2015). A meta-meta-analysis of the effect of physical activity on depression and anxiety in non-clinical adult populations. Health Psychology Review, 9(3), 366–378. https://doi.org/10.1080/17437199.2015.1022901

Wen, C. P., Wai, J. P. M., Tsai, M. K., Yang, Y. C., Cheng, T. Y. D., Lee, M. C., ... & Wu, X. (2011). Minimum amount of physical activity for reduced mortality and extended life expectancy: A prospective cohort study. The Lancet, 378(9798), 1244–1253. https://doi.org/10.1016/S0140-6736(11)60749-6

DISCLAIMER

Dr. AJ’s Playbook provides thought-provoking insights and evidence-informed discussions centered on the principles of Performance Medicine. The content featured, along with any referenced materials, is intended strictly for informational and educational purposes and should not be interpreted as medical advice, diagnosis, or treatment. While every effort is made to ensure the accuracy and relevance of the information presented, no guarantee is made regarding its completeness, timeliness, or reliability.

Dr. AnJenette Afridi, PsyD, MA, known professionally as Dr. AJ, is a Keynote Speaker, Author, Doctor of Psychology, and Founder of TriEdge Leadership® Performance Medicine. She holds, with highest honors, a Doctor of Psychology (PsyD) in Behavioral Science, a Master's Degree (MA) in Sport Psychology, a Certification in Organizational Psychology, and 15+ years of postgraduate education in Complementary Medicine at Harvard Medical School. Her work reflects both rigorous academic training and decades of real-world experience in optimizing mental, physical, and emotional performance.