“Exercise is good for you” is about as groundbreaking as florals for spring. But the flip side of that somewhat obvious health advice is also true: Spending too much time sitting isn’t great for you.
We’ve all read the headlines claiming that “sitting is the new smoking” even if you exercise. It seems as if there’s a regular cadence of research coming out to suggest that anyone with a sedentary lifestyle or occupation is doomed.
So how bad is it, really, to sit all day? And how can you combat the effects — considering that you may not feel like you have much of an alternative if your job requires it of you most days?
We dug into the research and asked experts to explain what sitting all day does to your body and what you can do to counteract the effects.
The health risks of sitting too much
A lot of sedentary time really is bad for you. We’ve known this for more than a decade. “I started talking about this 10 years ago, and it’s only gotten worse,” said Keith Diaz, the Florence Irving Associate Professor of Behavioral Medicine at Columbia University Medical Center, who has researched the health effects of sitting too much.
Over the years, various studies have linked too much sitting with shorter lifespans, including higher rates of death from heart disease and from any cause. How much sitting is “too much” can vary by study, but generally it looks like more than eight to 10 hours per day.
Sitting for 10 hours a day once in a while isn’t the end of the world. Rather, researchers look at sedentary behavior over the course of years. When sitting all day becomes a regular habit, it’s also tied to a higher risk of cancer, Type 2 diabetes, osteoporosis, depression and cognitive impairment.
A February 2024 study in the Journal of the American Heart Association (JAHA) of nearly 6,000 older women found that those who spent more than 11 hours sitting per day had a 57 percent higher risk of death from any cause during the 10-year study period and a 78 percent higher risk of dying from heart disease compared with women who sat for fewer than nine hours per day. Women who sat the most during the day and had the longest bouts of uninterrupted sitting had the highest chances of dying.
This study and others point to two main hypotheses underlying this association between sitting and negative health outcomes.
The first is that “when we sit, our muscles are not working and are not taking up glucose, and that can negatively affect our metabolism,” said Steve Nguyen, assistant professor in residence at the Herbert Wertheim School of Public Health and Human Longevity Science at the University of California at San Diego and lead author of the JAHA study.
“What we’re learning is that our muscles are really important for regulating blood sugar and triglycerides, or fats in our blood,” Diaz added. “For muscles to do that well, they need regular contraction,” which they don’t get when you’re sedentary.
The second has to do with blood vessels. When we sit, the bend in our legs is like a kink in a hose that can affect blood flow, Diaz said. Over time, that can contribute to blood vessels becoming stiffer, a risk factor for heart disease and stroke, Nguyen said.
People who sit a lot are also more likely to report having back and neck pain. While more research is needed, this could be due to how sedentary time affects posture. “Sitting results in muscle inactivation, and that could lead to lower muscle strength,” Nyugen said. Lower muscle strength makes us more likely to slouch, which can, over time, contribute to musculoskeletal imbalances and pain.
The phrase “sitting is the new smoking” is attributed to a Mayo Clinic professor of medicine and the inventor of the treadmill desk. But that’s not actually true.
When one meta-analysis tried to quantify just how bad sitting is compared with smoking, smoking was still worse. Per 100,000 people, 190 might die each year because of the health effects of sitting, while 2,000 would die because of heavy smoking.
How to combat the effects of sitting
So what can you do if you sit too much? The answer is simple in theory and harder in practice for the vast majority of U.S. adults: If you have healthy joints and muscles and no reason you can’t move more, then just don’t sit all day.
Here are some practical tips for incorporating a bit more movement into your life.
If your job is sedentary, make sure your weekend isn’t
Some sitting is probably unavoidable, especially if your work requires it. So look for opportunities to move more when you’re not at your job. That means no matter how tempting it is to spend a lot of your weekend catching up on the latest episodes of your favorite show or scrolling on social media, try not to spend all of your downtime being sedentary, too.
Start exercising regularly if you don’t already
Exercise alone doesn’t seem to completely negate the harmful effects of sitting, but it can help. “Even if you exercise, how much sitting you do can still influence your disease risk,” Diaz said. “But if you didn’t exercise, you’d be far worse off.”
And a little bit goes a long way. Swapping 30 minutes of sitting for 30 minutes of light activity was associated with a 17 percent lower risk of death in a 2019 study of adults over age 45 that Diaz co-authored. And if those 30 minutes of activity were moderate to vigorous, risk of death decreased by 35 percent.
Change your position frequently
The fix for sitting all day isn’t necessarily standing all day. Standing too long can lead to back pain and still cause blood to pool in your legs, but it can be a helpful way to interrupt longer periods of sitting, Diaz said.
“The goal here is: Don’t sit all day, don’t stand all day, don’t move all day,” Diaz said. “It’s really just about doing everything in moderation and avoiding doing one thing for long periods of time.”
If it’s available and appropriate for you, consider an adjustable standing desk that allows you to sit or stand while you work. These devices reduce sedentary time and have also been linked to improvements in back and neck pain, productivity and feelings of engagement at work, according to a 2021 study. Treadmill and pedaling desks are other options, Nguyen added.
Schedule regular movement breaks
You should also break for movement regularly. In a small 2023 study Diaz co-authored, taking a five-minute activity break every 30 minutes that you’re sitting resulted in improvements in blood pressure and blood sugar management compared with people who didn’t get up and move at all.
Even taking less-frequent breaks is still a good idea. “What we were reassured with is that if you move every hour for five minutes, it didn’t help as much with blood sugar, but it helped with blood pressure, and it helped with people’s mood and their feelings of fatigue, which are two of the hidden costs of our sedentary lives,” Diaz said.
So whenever you can, take a quick walk around your office, do simple exercises like calf raises or squats, climb some stairs or even just march in place until you have to sit again.
To make this easier to actually do, think about where you can add in movement throughout your day tied to habits you already have, Diaz said — a popular concept known as habit-stacking.This might look like taking a short walk after every time you finish a work call, instead of diving into another project or checking your email, he said. You can also try scheduling movement in your calendar, setting an alarm on your phone to remind you to move more, or wearing a fitness tracker that regularly nudges you.
Think about ways in which you can permanently change sedentary habits, too. For example, maybe you make your weekly check-in meeting with your direct report a walking meeting or go for a stroll during your monthly phone call with your long-distance friend. These small changes can add up to decreased total sitting time.
“While it’s very important to move around throughout the day, movement and exercise are not a free pass,” Nguyen said. “We should still work on reducing our sitting where we reasonably can.”
The post Here’s what sitting all day actually does to your body appeared first on Washington Post.
