As I write this article, I am sitting. I have already worked out, but how long does it take for me to start feeling the effects of sitting too long? Usually, about 30 minutes. Even though I have a standing desk, I prefer to sit while writing creatively, though I can set the desk up for standing when I do more administrative tasks at work. I am not trying to be an alarmist because, as with everything, too much of a good thing is no longer good. While sitting too much can be bad for your health and wellness, smoking is on a whole different level of bad for you. I am not even going to try to explain how the two are comparable, but if you look at the two sections below, you can see that sitting too much is not something you want to do either. Learn how to limit sitting for better health and wellness.
The goal is to reduce the amount of sitting each day. Here are some reasons why we should move more and sit less, and ways to help reduce the total time spent sitting in a day (if you are able):
Blood Sugar – Increases insulin resistance because your muscles are not working to burn blood sugar and glycogen. By walking every hour (adding squats) you can counter this.
Brain Health - Even short, frequent breaks like standing and stretching every 20-30 minutes, or incorporating light activity like walking, or, as studied in a Journal of Applied Physiology study, squats can improve executive function.
Burn Fewer Calories Sitting Than Standing – Though the difference is only an extra 8-10 calories per hour, it adds up over time to support weight management and better health, though it doesn't replace exercise. The key benefit comes from reducing sedentary time, with studies showing that replacing a few hours of sitting with standing daily can burn enough extra calories to potentially prevent weight gain or even lead to modest weight loss (around 5 pounds a year). 5lbs a year over 10 years is 50lbs. That is how most people become 50lbs. overweight.
Sitting Tightens Hips, Knees, Lower Back – The position of sitting tightens hip flexors, stiffens knees, and forces the lower back to take the strain of unworked core muscles, glutes, and hips.
Sitting Disrupts Proper Upper Back Posture (Neck and Shoulders) – Looking down will create poor posture if not intentionally sitting upright. Screentime is the worst. Avoid "iPhone neck." This refers to pain, stiffness, and muscle strain caused by prolonged forward bending while using phones, computers, or tablets. Keep tech eye level.
Sitting Reduces Blood Flow to Legs (Swelling / Blood Clots) - Sitting too long, especially without moving, significantly increases the risk of blood clots, particularly Deep Vein Thrombosis (DVT) in the legs, because inactivity slows blood flow, allowing it to pool and clot. Relatively healthy people can die from this if they create a pulmonary embolism.
Digestion Slows When Sitting – Instead of sitting after a meal, go for a 10-15 minute walk. This is going to keep you from feeling drowsy, help you burn a few calories, stabilize blood sugar, and make you feel less bloated.
Ways to Help Sit Less (aka Increase Physical Activity)
Standing Desk – You do not have to stand all day, but you do not have to sit all day at work either. In fact, I have tried both and have found that a 50-50 split is ideal, as sitting makes the hips and lower back tight, and standing makes the feet and lower back sore. Sitting in the morning and standing in the afternoon was a better balance for me personally. This study shows that long-term use of a sit-stand workstation reduced daily sedentary time and improved lower-extremity vascular function and markers of cardiometabolic health.
If You Sit – Get Up Often - Set an alarm every 45 minutes to stand up and do 10 squats. This is more effective than a 30-minute walk at the end of the day for blood sugar control in overweight/obese men. In an 8-hour day, that's roughly 100 squats. You can do it and build up to this level over time. Sitting can weaken your glutes (butt muscles), which can, in turn, affect your back and knees. Adding squats will counter this.
Walking / Talking Meetings – With the power of cell phones, go for a walk with on calls (business or personal). Instead of sitting around a conference table or at your desk, suggest a walking meeting to your co-workers. Not only does this get you moving, but it can also boost creativity and make discussions more dynamic.
Always Use the Stairs – Whenever possible, choose stairs over elevators or escalators. Even a few extra flights a day can make a big difference over time.
Set Up Standing or Movement Reminders – Use apps, smartwatches, or phone alarms to remind you to stand, stretch, or move at regular intervals throughout the day. Every 45-60 minutes is a good standard.
Incorporate Desk Exercises – Do simple exercises like calf raises, leg extensions, shoulder rolls, or seated marches while working at your desk to keep your body engaged.
Drink More Water – Water supports many bodily functions, including digestion and circulation, and helps you get up more often to use the restroom. Take bathroom breaks and take the long way to get to the restroom.
Summary: Here is a list of what we do at StewSmithFitness.com
Core Mission
- Tactical Fitness Training For the Candidate / Recruit: Specializing in preparing individuals for military, special ops, law enforcement, and firefighter selection programs (getting you "TO and THROUGH" training).
- Functional Training for Both Active Duty / Recruits: Utilizing a seasonal tactical fitness periodization system that balances longer workouts of running/rucking, swimming, and calisthenics during the Spring/Summer when days are longer. Then, the focus shifts in the Fall/Winter to lifting (Cals/cardio maintenance) when the days are shorter/colder. This process has 25 years of proven success building tactical athletes who improve in all areas of fitness: strength, power, speed, agility, endurance, muscle stamina, mobility, flexibility, and grip.
- Becoming an Asset for All Types: Even non-tactical athletes want to be of use in situations that require some level of fitness to get through the day. Be an asset, not a liability, in potentially dangerous situations, whether natural or man-made. Fitness can be a common denominator in successfully enduring life-or-death scenarios.
Specific Programs & Courses
- The Ageless Athlete (Fitness Over 50): A 22-week program designed for beginners to advanced trainees looking to regain fitness, flexibility, and energy.
- Tactical Fitness Over 40: After training people for over 25 years now, many who started with me in the early 2000s are now in their 40s and beyond. Learning how to shift training to remain an asset while also offering longevity, flexibility, and mobility is central to this 52-week program. (4-part series)
- Tactical Fitness Course: An 80-minute course on preparing for Spec Ops selection, getting TO and THROUGH the toughest military special ops’ programs using this two-phase system.
- The Never Quit Mindset Book and Course: The "Never Quit Mindset" book and course is a deep dive into building constructive habits that incrementally improve discipline, build mental toughness, and foster a Never Quit Mindset in anything you want to do.
- Specialized Workout Plans: Specific, tailored programs for Navy SEAL (Phases 1-4), SWCC, Army (SF/Ranger/Airborne), USMC MarSOC / (RECON), Air Force (PJ/CCT), Coast Guard, Law Enforcement (FBI/DEA/FLETC), Fire Fighter, and general fitness too for beginners and advanced athletes alike.
Resources and Content
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- Extensive Content Library: Over 1,000 free articles, 200+ podcasts, and social media content (YouTube, TikTok, Instagram) featuring Spec Ops swim critiques and LIVE QA sessions.
- NEW SKOOL.com Tactical Fitness Community
- Educational Materials: Over 40 options for eBooks, videos, printed books, podcasts (200+), and online video courses.
- Apps: Pushup Push, Pullup Push, FBI workout, and Navy SEAL exercise apps (iPhone/Android).
- LIVE QA Sessions Each Week: Monday and Tuesday, 9 am EST on social media platforms (YouTube, Instagram, Facebook) and Skool.com Tactical Fitness community.
- Online Coaching: Personalized programming based on specific goals, equipment, and your time availability.
- Membership Site: Access to hundreds of weeks of training, unpublished workouts, and exclusive content, weekly newsletter sent to subscribers with the week's latest articles, videos, and workouts (beginner/intermediate, and advanced special ops prep workouts).
Discover the Secret to Unlocking Your Best Health After 50 (latest program developed)
As you cross the wonderful milestone of 50, you might find that your body doesn’t quite bounce back the way it used to. You’re not alone in this—many men and women in your age group are searching for ways to revive their fitness levels without feeling overwhelmed. That’s where longtime coach and fitness writer Stew Smith’s newest book, "The Ageless Athlete: Fitness Over 50," comes into play. This book may just be the spark you need to ignite your fitness journey.
Truth is, there are people over 60 and 70 doing this workout. Even the advanced section. It works and will help you progress from beginner to intermediate to advanced.
Have you been thinking about getting back in shape but don’t know where to start?
Imagine waking up each day with more energy, flexibility, and the drive to embrace life head-on. Stew Smith, a seasoned fitness expert with 56 years of experience, has crafted a program specifically for guys like you—men who may feel overwhelmed by fitness options or unsure what’s suitable for their age. With his 22-week plan tailored to beginners, intermediates, and advanced practitioners, you will find exactly what you need to suit your current fitness level.
Learn The Never Quit Mindset Method
The ability to maintain optimism and persistence even in the face of repeated challenges sets them apart. It is a mindset, a Never Quit Mindset.
OPTIONS: Book, eBook, Audio Book, and Video Training Course
New Tactical Fitness Training Course!
Getting TO the training does not guarantee you get THROUGH the training. Learn about the two phases of tactical fitness you need to develop thoroughly before getting to BUDS. Check out the Online Course - Getting TO and THROUGH Special Ops Selection.
Training is What We Do:
Need Programming for Fitness Tests and Beyond? We are all about getting you TO and THROUGH your future training program. See how that works.
New Tactical Fitness Training Course!
Getting TO the training does not guarantee you get THROUGH the training. Learn about the two phases of tactical fitness you need to develop thoroughly before getting to BUDS. Check out the Online Course - Getting TO and THROUGH Special Ops Selection.
Who is Stew Smith? Coach, Trainer, Author, Podcaster
I'm the former Navy SEAL that special ops candidates go to for books, ebooks and online coaching to prepare themselves to get to and through intense tactical assessment and selection programs and qualify for service in their chosen tactical profession. See More at StewSmithFitness.com
Where to Find More Information About Optimal Performance Training Programs
When you start training again, consider the seasonal tactical fitness model. I call it A WAY to train and obviously not the only way to train. But it offers the opportunity to never neglect your weaknesses, helps with flexibility and mobility, but will also put you at a level of physical abilities where you are happy with your overall ability to just about anything. We have a systems where the seasons dictate our training. When it is nicer outside, we tend to run and do more calisthenics. When it is colder and not so nice, we lift more, run, less, and still maintain our outdoor activities with shorter runs and rucks. Check it out: Seasonal Tactical Fitness Periodization System.
These Seasonal Tactical Fitness BLOCK Periodization programs will walk you through 4 x 4 weeks cycles with 16 weeks of each season in two programs. (32 total weeks)
The Specific Military / Special Ops Physical Fitness Workouts Where Optimal Performance Will Be Tested Each Day
Navy SEAL Workout Phase 1
Navy SEAL Workout Phase 2 - 3
Navy SEAL Workout Phase 4 Grinder PT
Navy SWCC Workout
Army PFT Workout (Prep For Rucking, OPAT, ACFT)
Army Special Forces / Ranger Workout
Army Air Assault School Workout
Army Airborne Workout
Advanced Running Program - Special Ops Supplement Plan
USMC RECON / MarSOC Workout
USMC OCS / TBS Workout
USMC IST and PFT
The Combat Conditioning Workout
Air Force PJ / CCT Workout Battlefield Airman Prep Course
The UBRR Upper Body Round Robin Workout / Spec Ops version
The Coast Guard Rescue Swimmer / Navy SAR Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Boot Camp Workout
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The Law Enforcement Physical Fitness Workouts
The FBI Academy Workout | FBI Workout Vol 2
The DEA Workout
The FLETC Workout - Ace the PEB
The PFT Bible: Pushups, Sit-ups, 1.5 Mile Run
The Fire Fighter Workout - Ace the CPAT
Online Coaching Options
Online PT CLUB - Weekly Workouts created personally for you.
New Member's Only Content / Services Program!
If you want access to years worth of workouts, many of the top eBOOKs, favorite workouts of the week, free fitness APP, closed Facebook Group, video / picture library of exercises, and more access to LIVE Q/A sessions check out the Stew Smith Fitness Members Section.
The dashboard below has the links to all the information, archives, videos, and links to workouts, podcasts, live Q and A lessons.
Consider this! - A Membership Program and Gain Access to Exclusive Content
(click for Fitness Club Dashboard - members only)