Why Sitting Too Much and Scrolling Too Long Isn’t Great for You (And What to Do About It)
Peer reviewed by Dr. Peter Rawlek, MD & Scott Rollo, PhD
Does this sound familiar? Sitting down to check one TikTok, and then another, only to realize it’s been hours? Or binge a whole season of your favorite show? Or maybe you’ve been glued to your console, playing “just one more game” - it happens to the best of us. But have you ever stopped to think about what all that sitting and screen time does to your body and mind right now?
We weren’t built for this kind of stillness. Humans were made to move—running, climbing, exploring. Sitting for hours is like hitting pause on your body. But life isn’t supposed to be paused. It’s meant to be lived, actively and fully.
We Did Not Survive Just Sitting
Think about it—how did humans survive for thousands of years? Spoiler: it wasn’t by sitting still. We were constantly on the move—hunting, building, exploring. Sitting? That was for short breaks, like eating or chatting by a fire. Movement wasn’t just part of life—it was life. It kept us strong, healthy, and thriving.
Fast forward to today, and everything’s different. We’re sitting more than ever—at school, gaming, scrolling on phones, or binge-watching shows. And it’s taking a toll. Doctors and scientists are seeing a rise in health problems, with sitting too much as a major cause. They’ve even given it a name: Sitting Disease.
Your body wasn’t designed for this. Sitting for hours slows down systems that once thrived on movement. It weakens your muscles, messes with your posture, drains your energy, and even affects your brain. Over time, it adds up, making it harder for your body to stay healthy.
But here’s the good news, you can change this. By making small choices to move more each day, you can take control of your health and feel stronger, sharper, and more energized. Let’s dive into how sitting impacts you and the simple steps you can take to turn things around.
Interesting Fact 1: You need at least 10 minutes of moderate activity after every 2 hours of sitting!
Interesting Fact 2: The Center for Disease Control (CDC) predicts that 40% of today’s students will get diabetes because of unhealthy behaviors!
What does "Sedentary Behavior" and “Screen Time” Mean?
Sedentary behavior is when you sit or lie down for a long time, barely moving. Watching TV, texting while lying on the couch, or gaming for hours are all examples. Screen time is just how much time you spend on devices like phones, laptops, watching television or gaming consoles.
Interesting Fact: Teens spend about 7–9 hours daily on screens outside of schoolwork!
How Much Screen Time Is Too Much?
The science around the body and the impact of sitting is clear that you should keep fun screen time under 2 hours a day and avoid sitting for long periods. Think about your day or evening yesterday and the day before—how often were you moving versus sitting and scrolling?
Why Sitting Too Much and Screen Time Is a Problem
Spending too much time sitting, especially in front of a screen, will negatively impact health:
Physical Health: It can lead to poor posture, weight gain, and will increase your risk for several health conditions, most common are heart disease and diabetes earlier in life than expected.
Mental Health: Hours on social media can result in stress, anxiety, or lower self-esteem, especially when you're left comparing yourself or your life to others.
Social Health: Too much screen time replaces face-to-face interactions, and the result is making it harder to interact with people and build strong relationships.
Easy Tips to Stay Healthy
Follow the “2-Hour Rule”
Try these tips to reduce recreational screen time:
Set Limits: Use apps that track screen time and set daily limits.
Make It Active: Stretch, walk, or dance while watching videos.
Take Breaks: Every 30–60 minutes, get up and move for 5 minutes.
Here’s how you can make this a daily habit:
Break It Up: Set a timer during homework to remind you to stand and stretch.
Move Daily: Walk, bike, or join a sport—every little bit helps!
Plan Activity Breaks: Do 10 jumping jacks, a quick dance, or pace while talking on the phone.
A Healthy Day Looks Like This
Movement Breaks: Both planned (like gym class) and unplanned (like grabbing a snack).
Varied Activity: Mix light activities (like walking) with more intense ones (like running).
Smart Screen Use: Use devices to connect with friends or learn something new, but skip endless scrolling.
Question: What small changes can you make to move more and unplug?
Even tiny steps, like standing up or stretching during a long binge, can make a huge difference! So, remember: Stand up, sit less, move more!
Making small changes today can lead to big improvements in your health and happiness tomorrow.
You’ve got this!