Sitting 8 hours a day? Even exercise can’t undo the damage; these habits might |
Sitting at your desk for eight hours (or more) a day and heading to the gym in the evening to balance it out? You are not alone. But here’s the shocking truth: that daily gym session may not be enough to counteract the damage to your body caused by prolonged sitting.
What happens when you sit for prolonged periods?
All those long commutes, Zoom-packed workdays, and other tasks that require you to stay seated for several hours a day are causing you more harm than you assume. For instance, metabolic disruptions can begin in just 30 minutes of uninterrupted sitting. In just half an hour, your blood flow slows, muscles become less responsive to insulin, and glucose uptake drops. All this sets the stage for long-term health issues, even in people who exercise regularly. According to Dr Mark Hyman, a physician and functional medicine expert who founded the Cleveland Clinic Center, prolonged sitting over time can contribute to chronic illness. In an Instagram post, he explained that prolonged sitting can lead to:
- Higher blood sugar and insulin resistance
- Increased risk of type 2 diabetes
- Poor circulation and endothelial dysfunction
- Higher triglycerides and metabolic syndrome
“When you sit for prolonged periods, it leads to the following changes in your body,” Dr Hyman said. Skeletal muscle activity drops, reducing glucose uptake from the blood. Insulin signalling declines, making cells more resistant to insulin. Blood flow stagnates, impairing circulation and endothelial function. Lipase activity (which breaks down fat) decreases, leading to higher triglycerides and slower metabolism. All this can increase cardiometabolic risk factors over time and raise the likelihood of diabetes, heart disease, and obesity. “Even daily exercise doesn’t fully counteract these effects. You need to break up your sitting time,” the doctor said. How to break out of prolonged sitting? A 2024 meta-analysis of 13 randomised crossover trials showed that how often you interrupt the sedentary habit can directly affect your blood glucose levels. The study showed that interrupting sitting every 15–16 minutes can significantly reduce post-meal blood sugar levels. On the other hand, if you stay seated for 45–120 minutes at a time, there is little to no benefit. The takeaway? Break from the seated position every 15 minutes. Another 2024 study from the University of Colorado at Boulder found that millennials spend more than 60 hours per week sitting. This prolonged sitting is potentially boosting their heart disease risk and accelerating other signs of ageing, the researchers said. “Young adults tend to think they are impervious to the impacts of ageing. They figure, ‘My metabolism is great, I don’t have to worry until I’m in my 50s or 60s.’ But what you do during this critical time of life matters,” first author Ryan Bruellman, a doctoral candidate in the Department of Genetics, Genomics and Bioinformatics at UC Riverside, said. The researchers noted that even vigorous activity could not fully buffer the negative impacts of prolonged sitting. Their suggestion?
- Use a standing desk
- Take breaks
- Organise walking meetings to reduce sitting time at work
- If possible, do something that gets you out of breath for at least 30 minutes per day
- Be a “weekend warrior”, getting in longer, vigorous workouts when you can
A third study by the American College of Cardiology found that sitting too long can harm heart health, even for active people. The researchers found that more time spent sitting, reclining or lying down during the day may increase the risk of cardiovascular disease (CVD) and death. “Our findings support cutting back on sedentary time to reduce cardiovascular risk, with 10.6 hours a day marking a potentially key threshold tied to higher heart failure and cardiovascular mortality. Too much sitting or lying down can be harmful for heart health, even for those who are active,” said Shaan Khurshid, MD, MPH, a cardiologist at Massachusetts General Hospital and co-senior author of the study. Practical tips to break from prolonged sitting While certain jobs may demand being glued to a desk, it is important to break that sedentary habit for better health. Here are some practical tips that can help.
- Move every 30 minutes for 1–5 minutes.
- If possible, get up every 15 minutes for a short burst of activity.
- Walking is the most effective, but resistance exercises also help.
How to incorporate movement into your daily routine
- Set a reminder to stand or move every 30 minutes.
- Take a 1–5 minute walk after meals to improve glucose metabolism.
- Do bodyweight exercises (squats, calf raises, lunges) during breaks.
- Use a standing or treadmill desk for work.
- Opt for ‘walk and talk’; get up when you attend phone calls.
- Pace while reading or watching TV instead of sitting.
Remember, even small movements matter, especially when you spend hours sitting. These small moves can decrease your current risk of heart disease, metabolic issues, and other chronic illnesses.Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare professional before starting any new medication or treatment, or before changing your diet or supplement regimen.
