Sitting too long at work could quietly raise major health risks

For millions of desk workers, sitting for hours has become an unavoidable part of the working day. But growing evidence suggests that spending too much time in a chair may carry significant long-term health risks, even for people who exercise regularly.

Prolonged sitting has been linked to obesity, insulin resistance, type 2 diabetes and cardiovascular problems. Doctors say extended periods of inactivity reduce muscle activity and the body’s ability to use glucose efficiently, potentially disrupting normal metabolism.

A 2024 study published in an American Heart Association journal, which tracked nearly 6,000 older women for a decade, found that those who spent more than 11 hours a day sitting had a 57% higher risk of death from any cause and a 78% higher risk of cardiovascular death than those who sat for less than nine hours.

Lead researcher Steve Nguyen said inactive muscles absorb less glucose, which can negatively affect the body’s metabolic health. Columbia University researcher Keith Diaz has also warned that prolonged sitting can reduce blood flow, particularly when the legs remain bent for extended periods, potentially contributing to vascular problems over time.

Another recent study involving around 450,000 people found that those who spent most of their working day sitting could face up to a 16% higher risk of death.

Still, experts caution against taking the popular phrase “sitting is the new smoking” literally. Unlike smoking, sitting does not expose the body to toxic chemicals. Rather, the concern stems from the cumulative effects of prolonged physical inactivity.

A Mayo Clinic analysis has suggested that people who spend more than eight hours a day sitting with little physical activity may face substantially higher health risks. The evidence also indicates that regular exercise does not necessarily erase all the risks associated with spending most of the remaining day inactive.

The good news is that reducing sedentary time does not require major lifestyle changes. Experts recommend breaking up long periods of sitting with short bouts of movement. Getting up for about five minutes every 30 minutes, walking while talking on the phone and standing during suitable tasks can help increase daily activity.

Mayo Clinic guidance also suggests that 60 to 75 minutes of moderate physical activity a day may substantially reduce the risks associated with prolonged sitting.

For desk workers, therefore, the health equation is no longer simply about how much exercise they get. How often they get out of their chair may matter too. Small changes—standing up regularly, taking short walks and avoiding uninterrupted hours at a desk—can help reduce the long-term risks associated with a sedentary routine.