Story by Ashley Welch, Scott Haak
Sitting is often necessary for a number of activities, including driving and working on a computer — but over time, a sedentary lifestyle can quietly lead to health risks.
“Being sedentary means spending most of your time sitting or lying down with minimal physical activity,” says Isabel Vazquez, a registered dietitian with Memorial Hermann Health System in Houston. “This includes both work and leisure time with activities like watching TV, binge-watching an entire season of a show, driving, working at a desk, playing video games, or scrolling through social media on your cell phone for long periods.”
Studies have linked a sedentary lifestyle to various health problems, including obesity, heart disease, diabetes, and an earlier death. “Researchers studied how much we sit and move, and found that sitting for more than eight hours a day without exercise is detrimental to our health,” Vazquez says.
But even if you’re stuck in an office all day, there are plenty of ways to increase your physical activity and move away from a sedentary lifestyle. “Remember, it’s all about balance,” Vazquez says. “While we all must sit for various reasons, finding ways to integrate more movement into your day can make a big difference in your overall health.”
Find out whether you may have a sedentary lifestyle, how it impacts health and weight loss, and what to do about it.
5 Signs You May Have a Sedentary Lifestyle
Too much sitting poses health risks, yet it remains a common issue. The World Health Organization reports that 60 to 85 percent of the world’s population leads a sedentary lifestyle, making it a major public health problem.
According to Vazquez, signs you’re too sedentary can include:
Stiff joints and aches, especially in the back, neck, and shoulders from prolonged sitting
Weight gain, particularly around the belly because of decreased physical activity
Fatigue
Mood changes, including increased feelings of stress, anxiety, or depression
Reduced flexibility and muscle strength
How Prolonged Sitting Affects Health and Weight Loss
Prolonged sitting can have a number of negative effects on health and our ability to lose weight.
Sedentary Lifestyle and Your Health
Research shows a sedentary lifestyle increases the risk for a number of diseases, including high blood pressure, heart disease, diabetes, musculoskeletal disorders, depression, and cancer.
This is partly because prolonged sitting can actually change how your body chemistry works, says Sheila Dugan, MD, chair of the department of physical medicine and rehabilitation at Rush University Medical Center in Chicago.
“When you are sedentary, the enzyme that breaks down triglycerides, called lipoprotein lipase, is less active,” Dr. Dugan says. “This leads to higher levels of triglycerides and LDL (bad) cholesterol in your blood and lower levels of HDL (good) cholesterol. Less lipoprotein lipase also reduces your insulin sensitivity.”
Additionally, if you spend the majority of your time being sedentary, you will not have time to meet the physical activity goals that are associated with health, she notes.
The Centers for Disease Control and Prevention (CDC) advises that adults age 18 to 65 get at least 150 minutes of moderate-intensity physical activity per week. This amount of regular exercise helps maintain good health, strengthens bones and muscles, prevents falls, and increases the chances of living longer, the CDC notes.
“Hitting guidelines of physical activity can reduce but not eliminate the negative health impact of being sedentary,” Dugan says.
Failing to get enough movement throughout the day can also wreak havoc on our mental health.
“Being sedentary can contribute to feelings of depression and anxiety,” Vazquez says. “Physical activity releases feel-good hormones. Without movement, it’s harder for your brain to get those happy vibes.” In fact, one study found that being sedentary for more than 600 minutes (10 hours) a day was significantly associated with depressive symptoms in U.S. adults.
Sedentary Lifestyle and Weight Loss
Sitting too much can also be a hindrance to meeting weight loss goals.
When trying to lose weight, being too sedentary can be a major roadblock, Vazquez says. “Even if you’re eating healthy, it is important to remain active,” she says. “When you don’t move much and you’re eating more than your body requires, those extra calories will be stored as fat.”
Staying active balances calories and boosts metabolic health, which is crucial for shedding those extra pounds, Vazquez says.
9 Physical Activity Tips to Reduce Sitting Time
Fortunately, you can increase your movement and reduce sitting time in a number of ways, even if your job requires you to be in front of a computer.
Vazquez recommends the following tips.
Take Regular Breaks: Every 30 minutes, stand up and walk. A quick walk around the office can do wonders.
Use a Standing Desk: If possible, alternate between sitting and standing throughout your day.
Walk and Talk: Have walking meetings or use a hands-free device to stand and move while on phone calls.
Lunchtime Activities: During your lunch, use that opportunity to do a quick workout. It refreshes both body and mind.
Desk Exercises: Try simple exercises like leg lifts, seated marches, or shoulder shrugs while sitting. It’s also a great way to relieve tension.
Stay Hydrated: Not only is it good for your health, but it also prompts regular bathroom breaks, which means more movement.
Dance Breaks: Have a mini dance party in your office room or at home with your family. It’s fun and gets your blood pumping.
Step Challenges: Use a fitness tracker to motivate yourself to meet daily goals. Compete with friends and co-workers for extra motivation.
Set Reminders: Use apps or alarms to encourage you to move.
The Wrap-Up
A sedentary lifestyle can put your health at risk and impact your ability to meet your weight loss goals. Pay attention to the number of hours per day that you sit, and make a conscientious effort to move more, both at home and at work.
Editorial Resources and Fact-Checking
Stamatakis E et al. Sitting Time, Physical Activity, and Risk of Mortality in Adults. Journal of the American College of Cardiology. April 30, 2019.
Physical Inactivity a Leading Cause of Disease and Disability, Warns WHO. World Health Organization. April 4, 2002.
Park J et al. Sedentary Lifestyle: Overview of Updated Evidence of Potential Health Risks. Korean Journal of Family Medicine. November 19, 2020.
What You Can Do to Meet Physical Activity Recommendations. Centers for Disease Control and Prevention. April 16, 2024.
Benefits of Physical Activity. Centers for Disease Control and Prevention. April 24, 2024.
Guo Y et al. Association Between Long-Term Sedentary Behavior and Depressive Symptoms in U.S. Adults. Scientific Reports. March 4, 2024.
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