How Modern Lifestyles Reshape Our Bodies and Health

How are sitting and screens changing our bodies?

Can you imagine a world without the constant glow of screens? A world where we’re not hunched over our phones, struggling to focus on one screen while another distracts us? This new normal, our modern lifestyle, has an impact on our mind as well as our bodies. In this blog we are looking into how our bodies are adapting to the digital age.

What is changing?

As humans we are wired for convenience. But the more we rely on it, the more we sacrifice our physical health! Products and systems get invented all the time to make our lives easier. The less we have to physically do the better. But is that true for our bodies too?

And what about our screen time? Globally, people average 6 hours and 40 minutes of screen time per day. Daily screen time has increased by over 30 minutes per day since 2013. (Exploding Topics, 2024) Is it actually that bad as our mothers say?

This blog explores how prolonged sitting and excessive screen time are reshaping our bodies and influencing our overall health. We'll delve into the science behind these issues and offer practical tips to help you live a healthier, more balanced life!

Is sitting the new smoking?

While we work more and more from computers or even phones, sitting down is the main way to do so. After the corona pandemic, working from home at least a few times a week, became the new normal for people. Decreasing the steps you might take to get to the office, or walk around there. The average adult spends around 6-8 hours a day sitting, with office jobs and screen-based entertainment keeping us glued to our chairs (or more comfortably: the couch).

Prolonged sitting, more than 6 hours per day, can lead to:

Spinal misalignment: a sedentary lifestyle, especially with poor posture, can lead to conditions like kyphosis (a rounded upper back) and anterior pelvic tilt, which distorts the natural alignment of the spine.
Muscle weakness: The gluteal muscles and hip flexors weaken over time due to inactivity, contributing to back pain and reduced mobility.
Circulatory issues: Prolonged sitting hinders blood flow, increasing the risk of deep vein thrombosis and varicose veins.
Bone Density Decline: Limited weight-bearing activity can reduce bone density over time, increasing the risk of osteoporosis.
Slowing down metabolism: Limiting the movement of your muscles means that fats and sugars are less absorbed from the blood.
Diseases: This sedentary lifestyle leads to increased risk of chronic conditions like obesity, type 2 diabetes, and cardiovascular diseases.

Essentially, our bodies are designed for movement, and sitting for extended periods makes our body weak – thus makes you more prone to get sick! Dutch sports-Doctor Professor Frank Back says that even when you feel sick, you should still try to move around. To keep your system in motion, try to do as much in your own tempo. Try to stand next to your bed, or walk around the room.

All the screens, all the time

Your phone, computer, TV, iPad, even some peoples fridges… we can’t escape screens. They dominate modern life. While digital devices have revolutionized communication and productivity, they also strain our anatomy. A lot of people open games or social media on their phone for some relaxation. It feels like you are taking a break and doing something mindless. But, this is no vacation-mode for your brain! (However, it is okay to finish this article before taking a screen-break)

Killing cognition - In Harvard’s article on effects of screen time on the adult brain, they state that excessive screen time, especially over two hours daily beyond work, negatively affects adult brains. Leading to issues like memory decline, reduced gray matter, and mental health risks, such as brain diseases like dementia.
Vision Problems: Prolonged screen use leads to computer vision syndrome (CVS), characterized by dry eyes, blurred vision, and headaches. What could help, is the 20-20-20 method. Every twenty minutes look 20 feet into the distance (6 meters) for 20 seconds. This helps reduce eye fatigue.
Sleep disruption: Beyond physical strain, constant screen exposure disrupts sleep by interfering with melatonin production due to blue light, contributing to fatigue, reduced cognitive function, and mood disturbances. Do blue light glasses actually work? According to Specsavers, there is no scientifically proven benefit of the light blocking glasses.

How do you fight the impact of modern life?

Okay, recap: what can we do to mix our lifestyle with some healthy influences?

I like to: move it, move it! Take breaks to stand and stretch every 30–60 minutes. Incorporate resistance training into your routine and take at least 7000 steps a day.
Reduce your screen time, especially in the morning and before going to sleep.
Follow the 20-20-20 rule. Look away from your screen every 20 minutes.
Practice mindful activities, they can boost cognitive health and reduce screen-related troubles.

The way we live shapes the way we move, feel, and function. While our modern lifestyles promote convenience, they can inadvertently lead to anatomical and health challenges. By understanding these impacts and adopting healthier habits, we can navigate the demands of modern life while preserving our well-being and maintaining the resilience of our anatomy. After all, the human body is incredibly adaptable—provided we give it the care it deserves!