What Happens to Your Body When You Sit All Day, with Dr. Keith Diaz

Longevity by Design

In this episode of Longevity by Design, Dr. Gil Blander sits down with Dr. Keith Diaz, Associate Professor of Behavioral Medicine at Columbia University Irving Medical Center, to unpack the hidden health risks of prolonged sitting.

Keith explains why even daily exercise isn't enough to counteract the effects of sedentary behavior. Drawing on his lab's findings, he shares a simple but powerful prescription: five minutes of light walking every hour. That small change can lower blood pressure, improve mood, and reduce fatigue, without needing to break a sweat.

The conversation also explores how modern work and home environments are built around sitting, and what it takes to build smarter habits. From treadmill desks to family walks, Keith offers practical strategies that make movement part of everyday life. Whether you're an employer, a clinician, or just desk-bound, this episode helps you rethink how you move through your day.

Guest-at-a-Glance

💡 Name: Dr. Keith Diaz

💡 What they do: Associate Professor

💡 Company: Columbia University Irving Medical Center

💡 Noteworthy: Leading researcher on sedentary behavior, cardiovascular health, and wearable tech in clinical care.

💡 Where to find them:LinkedIn

Episode highlights:

[00:00:00] Introduction: The Evolution of Television Viewing Habits
[00:00:23] Welcome to Longevity By Design
[00:00:33] Introducing Dr. Ki Diaz
[00:02:14] The Impact of Sedentary Behavior
[00:04:23] The Physiology of Sitting
[00:09:59] Exercise vs. Sedentary Lifestyle
[00:16:56] Movement Breaks: How Short is Beneficial?
[00:27:45] The Role of Wearable Devices
[00:31:51] Integrating Movement into Daily Routines
[00:33:34] Behavioral Changes and Personal Strategies
[00:34:55] The Benefits of Movement Breaks at Work
[00:37:26] Wearables and Their Impact on Health
[00:40:16] Clinicians' Role in Promoting Movement
[00:43:09] Tailoring Movement to Individual Lifestyles
[00:47:28] Incentives for Employers and Insurers
[00:52:46] Personal Movement Hacks and Daily Routines
[00:58:16] Future Research and Final Thoughts

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