Whether you work in an office, a coworking space, or from home, you spend several hours sitting. On average, American adults spend about 10 to 12 hours seated on workdays and around 8 to 9 hours on weekends.
Long periods of sitting can be harmful, even if you stay active outside of work. In fact, according to occupational health studies, prolonged sitting is among the top three workplace risk factors in many companies.
Fortunately, there are simple and effective ways to stay active throughout the day and limit the negative effects of a sedentary lifestyle.
The Health Risks of Prolonged Sitting
Even if it doesn’t seem like it, spending most of your day sitting takes a significant toll on your physical health, mental well-being, and even cognitive performance.
Here are the main health risks associated with prolonged sitting:
Cardiovascular Risks
Spending most of your day sitting down increases the risk of cardiovascular disease and early mortality.
Research published in JAMA Network Open found that people who sit more than 10 hours a day have a 34% higher risk of dying from heart disease and a 16% higher risk of all-cause mortality compared to those who sit less than 3 hours a day.
According to the Centers for Disease Control and Prevention (CDC), sitting for long periods can reduce blood flow, slow metabolism, and contribute to circulatory issues, high blood pressure, heart attacks, and strokes.
Regular exercise after work is beneficial, but it doesn’t fully offset the effects of sitting all day.
Musculoskeletal Disorders
Remaining seated for hours at a time can lead to muscle pain, lower back discomfort, neck stiffness, and tendinitis, collectively referred to as musculoskeletal disorders (MSDs). These issues are often worsened by stress or a poorly adjusted workstation.
Studies from the Occupational Safety and Health Administration (OSHA) and the European Agency for Safety and Health at Work show that more than half of office workers experience back pain due to poor posture or prolonged sitting.
Constant pressure on the spine may also lead to more serious long-term problems like herniated discs.
See our related article to learn how to tell if your back pain needs attention.
Circulatory Issues
Prolonged sitting can also restrict blood flow, increasing the risk of blood clots or deep vein thrombosis (DVT). It may also contribute to varicose veins in the legs due to reduced circulation.
Metabolic Disorders
Sitting too long slows your metabolism, which can cause fat accumulation and insulin resistance, early signs of metabolic dysfunction that may increase the risk of weight gain or conditions such as type 2 diabetes.
When you stay seated for long periods, your body burns fewer calories, your digestion slows down, and you tend to store more fat, particularly around the abdomen.
Multiple studies have shown that prolonged sitting is associated with increased waist circumference and blood sugar imbalance, both of which are strong predictors of metabolic disease.
Mental Health Impact
Beyond physical health, a sedentary lifestyle can also affect mental well-being.
Sitting for long hours is associated with lower endorphin production and higher cortisol levels, which can lead to chronic stress, anxiety, or depressive symptoms.
How to Avoid Sitting for Too Long
To protect your health and well-being, here are some actionable tips to reduce the time you spend sitting throughout the day, whether at the office or while working remotely.
Take Regular Active Breaks
To counteract the effects of static posture, include frequent active breaks in your daily routine.
Every 30 to 60 minutes, stand up for 5 to 10 minutes to walk, stretch, or perform light movements such as squats. These mini-breaks boost circulation, relieve muscle tension, and re-energize your body.
Ideally, you should never stay seated for more than two hours straight.
Take advantage of every opportunity to move during coffee breaks, phone calls, or lunchtime walks.
Simple strengthening exercises can also help improve strength and posture.
Employers can encourage movement by scheduling short active breaks or providing spaces equipped with basic fitness tools (yoga mats, resistance bands, rowing machines, ping-pong tables, etc.).
Try Standing or Walking Meetings
Transform your meetings into active sessions by holding them standing or walking. This helps you move more, improves concentration, and boosts creativity.
Active meetings are shorter and more productive because they increase engagement and focus.
Work in Motion
Look for ways to move more naturally throughout your workday.
- Walk over to a coworker instead of sending an email.
- Take phone calls while standing or pacing.
- Place your printer or supplies in another room to encourage walking.
- Choose stairs over elevators whenever possible.
You can also use active furniture such as sit-stand desks, desk bikes, or under-desk treadmills to help you stay in motion while working.
Dynamic stools or active seats, like the Bloon, help strengthen core muscles while maintaining focus.
How to Prevent Pain and Discomfort from Sitting Too Long
For many office workers, it’s not possible to avoid sitting entirely. That’s why improving your posture and workspace ergonomics is key to minimizing strain.
Improve Your Posture to Prevent Musculoskeletal Disorders
To minimize musculoskeletal strain, maintain a proper seated posture both at work and in daily life.
Sit comfortably at your workstation:
- Keep your back straight and shoulders relaxed, aligned with your hips.
- Ensure both feet are flat on the floor, and your knees form a 90° angle.
- Maintain a neutral spine by keeping your pelvis slightly tilted forward, avoiding slouching.
Screen and arm positioning:
- Place your monitor at eye level to avoid leaning your head forward, which can strain your neck and spine.
- Keep your keyboard and mouse close to your body to avoid overreaching, reducing tension in your shoulders and arms.
Maintaining proper posture not only reduces stress on muscles and joints but also helps prevent chronic back pain, fatigue, and long-term musculoskeletal disorders.
Set Up an Ergonomic Workspace
A well-designed ergonomic setup benefits your physical, mental, and cognitive health.
Here are the key elements to include:
- Ergonomic chair: Provides lumbar support for your lower back and encourages good posture.
- Monitor stand: Keeps your screen at eye level to prevent neck tension.
- Adjustable footrest: Improves leg comfort and blood flow.
- Ergonomic mouse and keyboard: Reduce arm strain and support wrist alignment.
Incorporate Physical Activity
Even short exercise sessions throughout the day can help counteract the risks of a sedentary lifestyle.
The World Health Organization (WHO) recommends at least 150 minutes of moderate physical activity per week.
Even brief sessions, 6 minutes of vigorous or 30 minutes of moderate activity daily, can make a significant difference.
At work, complement your active breaks with simple desk workouts. See our guides on easy office workouts, the best desk stretches, and ball exercises at work.
Strengthening exercises like core work and glute bridges can help stabilize your spine and prevent chronic pain. Stretching also boosts circulation and productivity.
Outside of work hours, try to walk, cycle, dance, or swim as often as you can. Any movement counts.
Practice Relaxation to Reduce Stress and Mental Fatigue
Finally, incorporate relaxation techniques into your daily routine.
Practices such as yoga, deep breathing, and mindfulness meditation help relieve physical tension and promote mental clarity.
Even just a few minutes per day can make a big difference to your overall well-being.
Conclusion
Sitting all day poses serious long-term health challenges, but it doesn’t have to.
Incorporating active furniture, taking regular movement breaks, and making ergonomic adjustments can help protect your health while keeping you productive.
Combine these actions with regular exercise, good posture habits, and relaxation techniques to counteract the negative effects of a sedentary lifestyle.
Every small effort, even micro-movements, contributes to better blood flow, posture, and energy.
FAQ: About The Risks of Prolonged Sitting
What is considered prolonged sitting?
Prolonged sitting means remaining seated for 2 or more consecutive hours, totaling 6 hours per day, on most days of the week.
What kind of pain can occur from sitting too long?
You may experience lower back, neck, hip, or pelvic pain due to constant pressure on specific areas and muscle fatigue.
What are the main consequences of sitting too much?
Extended sitting increases the risk of heart disease, type 2 diabetes, musculoskeletal disorders, obesity, stress, anxiety, and depression.
Is lying down all day just as bad?
Yes, remaining immobile in any position for too long poses similar health risks. It can also lead to pressure sores and poor circulation.
How long is it safe to sit?
For optimal health, avoid sitting for more than 1 to 2 hours at a time.
Take short movement breaks every 30 to 60 minutes, and limit total sitting time to under six hours per day when possible.
Ideally, spend less than half of your workday seated.
