Your desk job might be taking a bigger toll than you think.
For many attorneys, the workday is defined by long hours at a desk. Drafting documents, reviewing case law, answering emails, preparing for meetings...it all adds up to one thing: sitting. A lot of it. In fact, the majority of American jobs and our car-based commutes to work have left us as a sedentary society. Combined with our diet of ultra-processed food, that doesn't bode well for long-term health.
What was once considered harmless, or even necessary, is now being looked at more closely. As research continues to emerge, health experts are raising concerns about prolonged sitting and its impact on the body. Some have even gone so far as to call it “the new smoking," due to the similar effect it can have on the body.
For lawyers, this hits especially close to home. The demands of the profession often make it difficult to step away, even for a few minutes. But understanding the physical impact of a sedentary workday is the first step toward making meaningful change and building habits that support both your health and your practice. And when time is limited, flexible learning options (like PBI’s on-demand CLE library) can fit seamlessly into your day, whether you’re at your desk or taking a much-needed break.
Since May is Mental Health Awareness Month, it seems like a good time to address this topic. Because as we know, mental health and physical health go tightly hand in hand.
The sedentary reality. Legal work is, by nature, desk bound. Hours can pass quickly when you’re deep in research or focused on drafting, and before you know it, you’ve spent most of the day in the same position. Maybe you could feel your legs screaming at you to get up, but your mind kept going, "let me just finish this task...okay one more thing...I'll just cross this off my list then I'll take a break, I swear." Next thing you know, it's time to head home for the day.
Over time, that lack of movement begins to take a toll. The human body is designed to move. Our hunter-gatherer ancestors had incredible stamina and typically walked anywhere from 15,000 to 20,000 (or even more!) steps in a day. The new modern average? 5,000 steps. And many of us aren't even achieving that.
When our bodies stay sedentary, systems that support circulation, posture, and muscle health can start to decline. What feels like a normal workday can quietly contribute to long-term strain. And you might not even realize it until it's too late.
What prolonged sitting does to the body. Sitting for extended periods affects more than just your back. It can lead to tight hips, weakened core muscles, a stiff neck, and increased pressure on the spine. Circulation slows, which can contribute to fatigue and discomfort, and posture often suffers as the day goes on.
There’s also a connection between prolonged sitting and broader health concerns, including cardiovascular issues and metabolic changes. While a single day at your desk isn’t the problem, the cumulative effect over months and years is what makes this such an important issue. Researchers found that those who sat for more than 8 hours a day with no physical activity raised their risk of dying in a manner similar to those who smoked, hence the eye-opening new nickname for sitting.
The mental connection. Physical discomfort doesn’t stay contained to the body—it often impacts focus and mental clarity as well. Stiffness, tension, and fatigue can make it harder to concentrate, especially during long stretches of work. For lawyers, whose work depends on sustained attention and precision, even small declines in focus can have a noticeable impact. What starts as a physical issue can quickly become a productivity issue, and your clients will suffer for it.
Poor physical health can also cause mental health issues such as anxiety or depression, which lawyers are already privy to due to long hours and stressful workload. Speaking of...
Why lawyers are particularly at risk. Deadlines, client demands, and court schedules don’t always allow for natural breaks. It’s easy to fall into the habit of working straight through the day, especially when there’s pressure to stay productive. The billable hour can reinforce this pattern, making it feel like stepping away, even briefly, is time lost. But in reality, the opposite is often true. Short breaks and movement can improve focus, reduce fatigue, and make the time you spend working more effective.
Small changes, big impact. Addressing the effects of sitting doesn’t require a complete overhaul of your routine. Simple, small adjustments can make a meaningful difference.
Standing up to take a phone call, taking a short walk during lunch, stretching at your desk, or simply being more mindful of your posture can help counteract the effects of a sedentary day. Don't think of these moments of movement as taking away from your work. Think of them as supporting it, and you. Even short bursts of leisurely movement can have a positive impact on your health.
If you'd like to take it to the next level, consider buying a standing desk or a small treadmill for your office!
The legal profession isn’t likely to become less demanding anytime soon. But the way lawyers approach their workday can evolve. Recognizing the impact of prolonged sitting is one step toward building a more sustainable routine—one that supports both physical health and professional performance.
Because when your body feels better, your work tends to follow.
Want to learn more about how you can seamlessly work breaks into your day? Check out this previous blog post on microshifting, the latest workday trend.
