3 steps to reduce your time spent sitting

In the United States, many people spend a lot of time sitting. We sit when we drive, eat, use the computer, watch TV, and read. Many of us sit for hours while we’re working or studying, too.

But the more time you remain seated, the shorter your lifespan is likely to be.

Sitting begets a host of health woes

Sitting for hours at a time is called sedentary behavior. Eye-opening research links it to higher risks for type 2 diabetes, heart disease, cancer death, and premature death.

One 2024 study published in JAMA Network Open followed more than 481,000 people over an average of 12.85 years. Compared to those who were more active at work, people who sat most of the time had a 16 percent greater risk of dying from any cause. They also had a 34 percent greater risk of developing heart disease. But researchers found that sitters could help mitigate these effects by doing an additional 15 to 30 minutes of physical activity each day.

Another study, published in 2019 in British Journal of Sports Medicine, gathered data from nine other studies and found similar results. More sitting among relatively inactive people was linked to more death due to cancer and heart disease. Other studies have tied sitting to higher risks for colorectal, breast, endometrial, prostate, pancreatic, and ovarian cancer.

Why is remaining sedentary so potentially dangerous? It appears there’s something about prolonged time spent sitting that disrupts your metabolism. Sitting is tied to unhealthy levels of blood sugar, triglycerides, cholesterol, and the “appetite hormone” leptin, as well as with higher blood pressure. All are biomarkers (measures) for heart disease.

The role of exercise

If you sit all day but go to the gym or take a walk after work, isn’t that enough? Maybe.

Experts recommend healthy adults get at least 75 minutes each week of vigorous physical activity or 150 minutes of moderate activity. There is evidence that meeting or exceeding these recommended levels may protect you from the harmful effects of sitting too long, at least in part.

Getting enough activity can be tough, especially since many jobs require desk work. But breaking up long swaths of time seated, even with a few minutes of movement, can make a difference. Here is what you can do to sit less.

Take activity breaks every half-hour or so

Make an effort to go get water or coffee so you’re forced to stand. Pace up and down or just stand when you’re on a phone call. Even fidgeting helps.

Go ahead, watch your favorite TV shows

But move around. Cook, fold laundry, empty the dishwasher, do bodyweight squats, or ride a stationary bike.

Upgrade your work station

If you have to spend all day at your computer, consider investing in a stand-up desk or a treadmill desk. (In a pinch, an upside-down wooden crate or laundry basket on your desk can be a decent stand-up laptop desk.) That way you can cut back on your sitting time and stay on your toes more readily.