Is sitting too much putting your health at risk? Here’s what to do about it.

What is considered a sedentary lifestyle?

Sedentary behaviour is defined as any waking activity done while sitting, reclining, or lying down, using very little energy, i.e., 1.5 metabolic equivalents (METs) or less. This isn’t limited to TV time; it can include desk work, long commutes, reading, or scrolling on a phone for extended periods.

It’s also not the same as being physically inactive. You can meet the World Health Organization’s exercise guidelines yet still spend most of the day sitting.

So, when does it become a “lifestyle”? Research shows that sitting for more than about 6–8 hours a day in total, or watching over 3–4 hours of TV daily, is linked to higher risks of early death and heart disease. If this sounds like most of your days, you’re likely living a sedentary lifestyle.

Quick self-check: Add up a typical day — work, commuting, meals, and leisure. If you’re regularly over those thresholds, it’s time to rethink your routine.

Can regular exercise offset the risks of too much sitting?

The short answer: Exercise helps, a lot, but it isn’t a perfect shield.

In large population studies, the extra risk from long sitting times was much lower among the most active people, especially those doing around an hour a day of moderate activity (like brisk walking). However, most adults don’t reach that level consistently.

That means the safest approach is to move more and sit less. Even if you go to the gym, breaking up long stretches of sitting during the day can provide benefits that exercise alone may not.

What are the health risks of a sedentary lifestyle?

Physical health risks

Prolonged sitting can harm the body in several ways:

• Heart and circulation problems – higher risk of cardiovascular disease, high blood pressure, and stroke.
• Metabolic disorders – increased chance of developing type 2 diabetes due to reduced glucose metabolism and insulin sensitivity.
• Certain cancers – including colon, breast, and uterine, possibly linked to hormonal and metabolic changes.
• Musculoskeletal issues – back pain, stiff joints, and osteoporosis from lack of weight-bearing activity.
• Obesity and weight gain – fewer calories burned throughout the day.

Mental health effects

Studies have found links between high sedentary time and depression and anxiety, although the evidence is stronger for depression. For anxiety, there is moderate but inconsistent evidence that risk increases with more sitting time.

Additionally, overall, sedentary lifestyles are associated with shorter life expectancy and contribute to rising healthcare costs worldwide. Research even shows that sitting for more than 8 hours a day is linked to a 20% higher risk of early death (compared to sitting less than 4 hours daily)

How can you reduce sedentary behaviour in daily life?

Break up long sits

Standing, stretching, or walking for just 1–3 minutes every 30–60 minutes can help. Short breaks, especially after meals, may improve blood sugar control.

Build movement into what you already do

At work, walk to speak with colleagues, take the stairs, or keep the printer farther away. At home, do chores at a brisker pace, stand during phone calls, or stretch while watching TV. When commuting, get off one stop earlier or park farther from your destination.

Meet weekly activity targets

The WHO advises at least 150 minutes of moderate-intensity activity per week, or 75 minutes of vigorous activity, plus muscle-strengthening twice weekly. Start small and build up gradually.

Overcome common barriers

If pain or fatigue is an issue, try seated exercises or break activity into short bursts. For low motivation, link movement to existing habits, such as standing during phone calls. Make your environment supportive by setting reminders and placing essentials just far enough away to require movement.

Key takeaways

A sedentary lifestyle means spending much of your waking day sitting or reclining with very low energy use, and it is distinct from simply not exercising. Research shows that once sitting time climbs above 6–8 hours a day, or TV viewing exceeds 3–4 hours, the risks to health start to rise. These risks include cardiovascular disease, type 2 diabetes, some cancers, musculoskeletal problems, and potentially mental health challenges such as depression and anxiety.

The most effective approach is twofold: reduce your overall sitting time and meet physical activity guidelines. Even light, regular movement breaks can improve health markers. Over time, these small adjustments can help you sit less, move more, and protect your long-term wellbeing.

Every step, stretch, or stand-up break counts, and your future self will thank you for it.

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