In today’s fast-paced yet desk-bound world, sedentary behaviour has quietly become the default way of living for many. Defined as waking hours spent sitting or lying down with minimal energy expenditure, sedentary behaviour accounts for up to 80% of daily activity in various environments, including the workplace, home and during commutes.
This is distinct from physical inactivity, which refers to not meeting recommended levels of moderate-to-vigorous physical activity (150 to 300 minutes per week). It is possible for someone to be physically active - hitting the gym or going for regular jogs - yet still lead a highly sedentary life due to prolonged sitting.
As ever, please talk to your doctor or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle, especially if you are under treatment. Links to all studies at bottom of page.
Sedentary Lifestyles and Chronic Disease
While physical inactivity has long been recognised as a health risk, the dangers of excessive sitting are only now coming to light. Research shows that sitting for over 10 hours a day can increase the risk of all-cause mortality by 48% compared to those who sit for 7.5 hours or less. Alarmingly, the health risks begin to climb at just 7.5 hours of daily sitting and become more pronounced beyond 9.5 hours.
Does this affect you? The answer might be surprising... in Singapore about half of the population is sedentary for 7 or more hours per day.
The global rise in sedentary behaviour parallels the surge in chronic diseases such as type 2 diabetes, cardiovascular disease, and obesity. These non-communicable diseases account for 74% of deaths worldwide, with 40% occurring prematurely before the age of 70. Beyond these diseases, prolonged inactivity also contributes to sarcopenia, frailty and impaired physical function.
Notably, the harmful effects of excessive sitting aren’t entirely mitigated by regular exercise. For example, while 30 to 40 minutes of moderate-to-vigorous physical activity per day can reduce some of the risks associated with high sedentary time, prolonged sitting still carries significant dangers for those exceeding 10.7 hours of sedentary behaviour daily.
The good news is that even small changes can yield significant benefits. Studies show that breaking up long periods of sitting with standing or light activity, such as walking or resistance exercises, can improve markers of cardiometabolic health like blood sugar and cholesterol levels. These interruptions don’t have to be intense, simply standing for a few minutes every hour, doing light stretches have a positive effect. Greater effort or intensity (still within the 'can be done at the office or desk' range) provides greater results, for example, bodyweight squats or stair climbing. The benefits of such 'exercise snacks' extend to improved cognitive health and performance.
This understanding has influenced recent updates to global physical activity guidelines, which now emphasise the importance of reducing sedentary behaviour. While no specific thresholds are provided, the message is clear: limit sitting time and replace it with movement whenever possible.
Final Thoughts
Addressing sedentary behaviour is not just about individual effort; it is a societal challenge. As workplaces and schools become more reliant on technology, the need for movement must be deliberately woven into daily routines. From standing desks and walking meetings to personal reminders to stretch or take breaks, creating opportunities to move is essential.
Understanding that sedentary behaviour exists on a continuum - interacting with other daily activities - provides a more holistic approach to health. Even in a busy schedule, prioritising movement, no matter how small, is a step toward countering the hidden health risks of prolonged sitting. Explore a basic bodyweight squat programme here; suitable for home or at the office.
As research continues to uncover the complex relationships between sedentary time, physical activity, and health outcomes, the message remains simple: move more, sit less, and take active steps to protect your health in every hour of the day.
From mental to physical to social health, hiking and exposure to nature seems to have it all. For most people, improving health is about finding motivation and prioritising self-care with an ultimate goal of taking action. If you want to take effective and targeted steps that fit into your unique lifestyle, The Whole Health Practice is here to help.
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Stay Healthy,
Alastair
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Related Studies
Jones MD, Clifford BK, Stamatakis E, Gibbs MT. Exercise Snacks and Other Forms of Intermittent Physical Activity for Improving Health in Adults and Older Adults: A Scoping Review of Epidemiological, Experimental and Qualitative Studies. Sports Med. 2024 Apr;54(4):813-835. doi: 10.1007/s40279-023-01983-1. Epub 2024 Jan 8. PMID: 38190022.
Wang T, Laher I, Li S. Exercise snacks and physical fitness in sedentary populations. Sports Med Health Sci. 2024 Feb 27;7(1):1-7. doi: 10.1016/j.smhs.2024.02.006. PMID: 39649791; PMCID: PMC11624330.
Wu J, Fu Y, Chen D, Zhang H, Xue E, Shao J, Tang L, Zhao B, Lai C, Ye Z. Sedentary behavior patterns and the risk of non-communicable diseases and all-cause mortality: A systematic review and meta-analysis. Int J Nurs Stud. 2023 Oct;146:104563. doi: 10.1016/j.ijnurstu.2023.104563. Epub 2023 Jul 13. PMID: 37523952.
Islam H, Gibala MJ, Little JP. Exercise Snacks: A Novel Strategy to Improve Cardiometabolic Health. Exerc Sport Sci Rev. 2022 Jan 1;50(1):31-37. doi: 10.1249/JES.0000000000000275. PMID: 34669625.
Mear E, Gladwell VF, Pethick J. The Effect of Breaking Up Sedentary Time with Calisthenics on Neuromuscular Function: A Preliminary Study. Int J Environ Res Public Health. 2022 Nov 7;19(21):14597. doi: 10.3390/ijerph192114597. PMID: 36361476; PMCID: PMC9653850.
Silveira EA, Mendonça CR, Delpino FM, Elias Souza GV, Pereira de Souza Rosa L, de Oliveira C, Noll M. Sedentary behavior, physical inactivity, abdominal obesity and obesity in adults and older adults: A systematic review and meta-analysis. Clin Nutr ESPEN. 2022 Aug;50:63-73. doi: 10.1016/j.clnesp.2022.06.001. Epub 2022 Jun 14. PMID: 35871953.
Hermelink R, Leitzmann MF, Markozannes G, Tsilidis K, Pukrop T, Berger F, Baurecht H, Jochem C. Sedentary behavior and cancer-an umbrella review and meta-analysis. Eur J Epidemiol. 2022 May;37(5):447-460. doi: 10.1007/s10654-022-00873-6. Epub 2022 May 25. PMID: 35612669; PMCID: PMC9209390.
Homer AR, Taylor FC, Dempsey PC, Wheeler MJ, Sethi P, Townsend MK, Grace MS, Green DJ, Cohen ND, Larsen RN, Kingwell BA, Owen N, Dunstan DW. Frequency of Interruptions to Sitting Time: Benefits for Postprandial Metabolism in Type 2 Diabetes. Diabetes Care. 2021 Jun;44(6):1254-1263. doi: 10.2337/dc20-1410. Epub 2021 Apr 26. PMID: 33905343; PMCID: PMC8247505.
Lau JH, Nair A, Abdin E, Kumarasan R, Wang P, Devi F, Sum CF, Lee ES, Müller-Riemenschneider F, Subramaniam M. Prevalence and patterns of physical activity, sedentary behaviour, and their association with health-related quality of life within a multi-ethnic Asian population. BMC Public Health. 2021 Oct 25;21(1):1939. doi: 10.1186/s12889-021-11902-6. PMID: 34696751; PMCID: PMC8544627.
Lavie CJ, Ozemek C, Carbone S, Katzmarzyk PT, Blair SN. Sedentary Behavior, Exercise, and Cardiovascular Health. Circ Res. 2019 Mar;124(5):799-815. doi: 10.1161/CIRCRESAHA.118.312669. PMID: 30817262.
Patterson R, McNamara E, Tainio M, de Sá TH, Smith AD, Sharp SJ, Edwards P, Woodcock J, Brage S, Wijndaele K. Sedentary behaviour and risk of all-cause, cardiovascular and cancer mortality, and incident type 2 diabetes: a systematic review and dose response meta-analysis. Eur J Epidemiol. 2018 Sep;33(9):811-829. doi: 10.1007/s10654-018-0380-1. Epub 2018 Mar 28. PMID: 29589226; PMCID: PMC6133005.
Win AM, Yen LW, Tan KH, Lim RB, Chia KS, Mueller-Riemenschneider F. Patterns of physical activity and sedentary behavior in a representative sample of a multi-ethnic South-East Asian population: a cross-sectional study. BMC Public Health. 2015 Apr 1;15:318. doi: 10.1186/s12889-015-1668-7. PMID: 25884916; PMCID: PMC4391474.
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