Did you know the average office worker spends 9 to 10 hours a day sitting? Even worse, research shows that prolonged sitting increases your risk of heart disease, diabetes, and even early death — and hitting the gym isn’t enough to undo the damage.

What is sedentary behaviour?

Sedentary behaviour refers to any activity that involves low energy expenditure while sitting or lying down. This includes working at a desk, watching TV, or scrolling through your phone.

It’s important to note that sedentary behaviour is not the same as being inactive. You can go for a morning jog but still spend most of your day sitting at a desk, commuting, or relaxing on the couch. This distinction matters because prolonged sedentary time has unique health risks, even for those who meet recommended exercise guidelines.

The hidden dangers of sitting too much

Prolonged sitting is often called “the new smoking,” and for good reason. Studies have linked high levels of sedentary behaviour to:

• Cardiovascular disease: Sitting for extended periods reduces blood flow, leading to higher blood pressure and a greater risk of heart disease (read more).
• Type 2 diabetes: Long hours of sitting can impair insulin sensitivity, increasing your risk of developing diabetes (read more).
• Obesity: A sedentary lifestyle contributes to weight gain, especially when paired with poor dietary habits (read more).
• Mental health issues: Extended sitting is associated with increased anxiety and depression.

The most alarming part? These risks are independent of exercise. Research has shown that even if you hit the gym regularly, sitting for long periods can still harm your health. For example, one study found that sitting more than 8 hours a day was associated with a 20% higher risk of dying from any cause, even among active individuals.

Why exercise can’t fully offset the damage

While exercise is undeniably beneficial, it’s only part of the equation. Think of it this way: if you spend one hour at the gym but sit for the remaining 14 waking hours, your body isn’t getting the frequent movement it needs.

Prolonged sitting slows down your metabolism, reduces fat-burning enzymes, and leads to harmful changes in blood sugar and cholesterol levels. Regular movement throughout the day is just as important as dedicated workout sessions.

To illustrate, consider a study from The Lancet, which found that even those who exercised vigorously for 60 minutes daily still experienced negative metabolic effects from prolonged sitting. Including regular movement breaks is critical for counteracting these effects.

Practical tips to reduce sedentary time

The good news? Breaking up your sitting time is easier than you might think. Here are some tips to get you started:

• Stand up every 30 minutes: Set a timer or use an app to remind you to take a break from sitting.
• Incorporate walking meetings: Swap traditional sit-down meetings for walking ones where possible.
• Invest in a standing desk: Alternate between sitting and standing while working.
• Stretch or move during calls: Use phone calls as an opportunity to stand up, stretch, or pace around.
• Make your commute active: Walk or cycle to work if possible, or park farther away to add extra steps.
• Take the stairs: Skip the lift and climb stairs whenever you can.
• Try exercise snacks: Incorporate desk-friendly exercises like leg lifts, seated marches, or shoulder shrugs to stay active.

Real-world example: One office worker diligently adopted a standing desk and took short walking breaks every hour. Over six months, they reported improved energy levels and reduced back pain, along with a noticeable improvement in focus and productivity.

The bottom line

Prolonged sitting is a silent health hazard that affects almost every aspect of your wellbeing, from heart health to mental health. While regular exercise is crucial, it’s not enough to fully offset the risks of a sedentary lifestyle.

The key is to move more, more often. Incorporate small but meaningful changes to reduce your sitting time and improve your overall health. Remember, it’s not just about adding years to your life but also about adding life to your years.

Take charge of your health today by integrating frequent movement into your daily routine — every step counts!