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By: Dr. Kimberly Huynh D.C. |
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May 29, 2026 · 5 min |
Modern life has made sitting unavoidable. Between desk jobs, commuting, television, and endless scrolling on
phones and tablets, many Canadians are spending more time inactive than ever before.
While it may feel normal, our bodies are not designed for prolong hours of inactivity. Physical inactivity has
been linked to higher risks of chronic health and premature mortality. From neck and back pain to poor sleep,
weight gain, and cardiovascular disease, the effects of a sedentary lifestyle can quietly build over time.
The good news? Small daily changes can make a major difference.
Chiropractors can use kinesiotaping during pregnancy to provide gentle belly support, reduce back and pelvic discomfort, and encourage better posture for a more comfortable pregnancy.
According to Statistics Canada, only 21% of Canadian youth (ages 12-17) met physical guidelines from 2022 to
2024, down from 36% in 2018-2019. While Canadian adults are spending on average 9.3 hours sedentary, including
sitting, reclining or lying down (2).
As screen time continues to increase, many people are unknowingly replacing movement with prolonged sitting.
Neck Pain, Back Pain, and Poor Posture
One of the most common consequences of prolonged sitting is musculoskeletal pain.
Looking down at phones, sitting at desks for extended periods, and poor ergonomic habits can contribute to:
- Neck and shoulder tension
- Low back pain
- Tight hips
- Weak core and glute muscles
- Reduced flexibility and mobility
Over time, the body begins adapting to these positions. This can lead to postural changes such as:
- Forward head posture
- Rounded shoulders
- Pelvic tilt changes
Long periods of sitting may also reduce blood circulation, especially to the legs, leading to heaviness,
swelling, and fatigue.
Side-by-side comparison of poor sitting posture with slouched shoulders and forward head posture versus proper sitting posture with upright alignment and ergonomic desk positioning.
Weight Gain
When we move less, we burn fewer calories throughout the day. Physical inactivity and sedentary behaviour are
major contributors to weight gain and obesity.
Recent Canadian Health Measures Survey (CHMS) data found that 68% of Canadian adults were classified as
overweight or living with obesity in 2022–2024, compared to 60% before the pandemic (3).
Low physical activity during adolescence may also continue into adulthood, making healthy habits even more
important early in life.
Increase Risk of Cardiovascular Disease
Long-term inactivity is associated with an increased risk of cardiovascular disease (CVD), which remains one
of the leading causes of premature death in Canada.
Despite the known benefits of exercise, only 29% of Canadians living with cardiovascular disease meet
recommended physical activity guidelines (1). Individuals with CVD also tend to spend more time sedentary
compared to healthier adults.
Even simple movement throughout the day can help improve circulation, energy levels, and overall
cardiovascular health.
Poor Sleep and Increase Fatigue
Excessive screen time, especially late at night can disrupt your body’s natural circadian rhythm.
Late-night scrolling may:
- Reduce sleep quality
- Increase stress and mental stimulation
- Delay sleep onset
- Cause headaches and neck tension
- Contribute to daytime fatigue and reduced focus
The blue light and constant stimulation from social media can keep the brain alert when it should be preparing
for rest.
Where we may feel trapped in this endless cycle, good news is that small, consistent changes can make a
significant difference.
Here are simple ways to move more throughout the day:
- Set screen time limits on your phone
- Take movement breaks every 30–60 minutes
- Try “active sitting” tools such as exercise balls or balance cushions. We recommend to our patients
the exersit cushion (avaliable to purchase in clinic) where it trains balance, stability, core
strength, and posture.
- Charge your phone outside your bedroom
- Use a standing desk.
- Replace scrolling with short walks or stretching
- Stretch while watching television
- Take the stairs instead of elevators
- Walk during lunch breaks or while dinner is cooking
If exercise keeps getting pushed aside, it may be worth considering how much time screens are quietly
consuming each day.
Easy Ways to Increase Physical Activity This Summer
Current Canadian guidelines recommend:
- Adults: At least 150 minutes of moderate-to-vigorous aerobic activity per week
- Children and youth: At least 60 minutes of moderate-to-vigorous activity daily
Remember: movement does not need to be perfect to be beneficial.
Here are some of my easy and enjoyable ways to stay active:
- Walking around your neighbourhood
- Hiking local trails
- Cycling
- Hot yoga or Pilates
- Recreation centre classes
- Paddleboarding
- Pickleball, badminton, or tennis
- Gardening and yard work
- Playing outdoors with your kids or pets
If you want to try out hiking, here are some beginner-friendly hikes around the Lower Mainland:
- Crystal Falls
- Jug Island
- Quarry Rock
- Dog Mountain
- Lighthouse Park
- Lindeman Lake
Dog Mountain, Mount Seymour
Aim for approximately 6,000–10,000 steps daily as a realistic starting goal.
Tip: Finding movement you genuinely enjoy is key to staying consistent.
Reducing recreational screen time can create a double benefit: less prolonged sitting and more opportunities
for movement throughout the day. Try this summer to increase your physical activity and notice how your mood,
sleep, and body respond positively.
The best form of physical activities are the ones you can stick with consistently. Start small. Go for a walk,
stretch between tasks, or spend less time scrolling before bed. Over time, these habits can positively impact
your posture, sleep, energy levels, mood, and long-term health.
At Paradise Chiropractic Health & Wellness, we are here to support your health journey every step of the way -
from pain management and posture care to movement, recovery, and healthier daily habits.
📍 We are open 6 days a week.
📞 (604) 496-0626
📧 info@paradisechiropractic.ca
Book online:
Paradise Chiropractic JaneApp Booking
(1) Reed, J. L., Zaman, D., Betancourt, M. T., Robitaille, C., Majoni, M., Blanchard, C., O’Neill, C. D., &
Prince, S. A. (2025). Physical activity, sedentary behaviour, and cardiovascular disease risk factors in
Canadians living with and without cardiovascular disease. Canadian Journal of Cardiology, 41(3), 507–518.
https://doi.org/10.1016/j.cjca.2024.12.029
(2)Statistics Canada. (2025, October 17). Directly measured physical activity and sedentary time in Canada:
New results from the Canadian Health Measures Survey, 2022 to 2024.
https://www150.statcan.gc.ca/n1/daily-quotidien/251017/dq251017b-eng.htm
(3)Statistics Canada. (2025, October 2). Overweight and obesity among Canadian adults, 2022 to 2024.
