Nextcare Health Website

Why Sedentary Behaviour Matters

Many of us spend a large part of our day sitting, whether at work, during our commute or while relaxing at home. While this may seem harmless, evidence shows that prolonged sedentary behaviour can have a significant impact on both physical and mental health.

According to the World Health Organization (WHO), around 31% of adults and 80% of adolescents worldwide do not meet recommended levels of physical activity. Physical inactivity and sedentary behaviour are contributing to the growing burden of chronic diseases globally.

The good news is that reducing sedentary time doesn’t necessarily mean spending hours at the gym. Small changes throughout the day can make a meaningful difference.

What Is Sedentary Behaviour?

Sedentary behaviour refers to activities that involve sitting, reclining or lying down while awake and require very little energy expenditure. Common examples include:

• Working at a desk
• Driving or commuting
• Using a computer or smartphone
• Watching television
• Gaming
• Reading for extended periods

While these activities are often unavoidable, spending long periods sitting without regular movement can negatively affect health.

Why Is Sitting Too Much Bad for Your Health?

Heart Disease and Stroke

Physical inactivity is a major risk factor for cardiovascular disease. People who spend long periods sitting may have a higher risk of developing heart disease and stroke.

Type 2 Diabetes

Extended periods of sitting can reduce the body’s ability to regulate blood sugar effectively, increasing the risk of developing type 2 diabetes over time.

Weight Gain and Obesity

When we move less, we burn fewer calories. Combined with modern lifestyles, this can contribute to weight gain and obesity, both of which are associated with a variety of health conditions.

Certain Cancers

According to the World Health Organization (WHO), physical inactivity is associated with an increased risk of several cancers, including breast and colon cancer. Regular physical activity can help reduce this risk while providing a range of additional health benefits.

Mental Wellbeing

Physical activity supports not only physical health but also mental wellbeing. Regular movement can help reduce symptoms of anxiety and depression, improve mood and enhance overall quality of life.

Is Going to the Gym Enough?

Many people assume that exercising for 30 minutes a day offsets hours of sitting. While regular exercise is extremely beneficial, research suggests that long periods of uninterrupted sitting may still pose health risks.

This is why WHO recommends both increasing physical activity and reducing sedentary behaviour throughout the day.

In simple terms, it is important to move more often, not just exercise occasionally.

How Much Physical Activity Do Adults Need?

The World Health Organization recommends that adults aim for:

• 150–300 minutes of moderate-intensity physical activity per week, or
• 75–150 minutes of vigorous-intensity physical activity per week, or
• An equivalent combination of both.

Adults should also perform muscle-strengthening activities involving major muscle groups at least twice a week.

Practical Ways to Reduce Sedentary Time

Reducing sedentary time doesn’t have to be complicated. Simple changes can help increase daily movement:

• Stand up when taking phone calls
• Set reminders to move every 30–60 minutes
• Walk during lunch breaks
• Take the stairs instead of the lift
• Walk part of your commute
• Park further away from your destination
• Hold walking meetings when possible
• Stretch regularly when working from home
• Limit long periods of television viewing

The goal is simple: move more and sit less.

Frequently Asked Questions

Is sitting all day really bad for your health?

Yes. According to the World Health Organization (WHO), prolonged sedentary behaviour and insufficient physical activity are associated with an increased risk of cardiovascular disease, type 2 diabetes and certain cancers, including breast and colon cancer. WHO also notes that people who are insufficiently active have a 20–30% higher risk of death compared with those who are sufficiently active.

Can I offset sitting all day by exercising?

Exercise provides significant health benefits, but it may not fully eliminate the risks associated with excessive sedentary behaviour. Experts recommend both exercising regularly and reducing sitting time throughout the day.

How often should I get up from my desk?

Although recommendations vary, standing, stretching or taking a short walk every 30–60 minutes can help break up prolonged periods of sitting.

What counts as physical activity?

Walking, cycling, swimming, gardening, sports, active play and many household chores all count as physical activity.

Is standing better than sitting?

Standing can help reduce sedentary time, but regularly alternating between sitting, standing and moving is generally considered the healthiest approach.

Is sedentary behaviour a concern for younger people?

Yes. WHO reports that more than 80% of adolescents worldwide do not meet recommended physical activity levels.

Key Takeaways

• Sedentary behaviour refers to prolonged periods of sitting or reclining with very low energy expenditure.
• Spending too much time sitting is associated with an increased risk of heart disease, type 2 diabetes, obesity and some cancers.
• Regular physical activity is important, but reducing sitting time throughout the day matters too.
• Small lifestyle changes can help increase movement and support overall wellbeing.
• Building healthy habits gradually is often more sustainable than making drastic changes.

Take the Next Step Towards a More Active Lifestyle

Ready to take control of your weight and feel your best? Our Lumi app gives you access to services included in your cover, all designed to help you build healthier habits and support long-term wellbeing.

Medical Disclaimer

This blog post is for general information only and does not constitute medical advice, diagnosis or treatment. The content is not intended to replace consultation with a qualified healthcare professional and should not be relied upon to make decisions about your health. Physical activity and lifestyle changes may not be suitable for everyone and can carry risks, especially for people with existing medical conditions, injuries, or those who are pregnant or elderly. Before starting, changing or increasing any exercise routine or making significant lifestyle changes, seek advice from your doctor or another appropriately qualified health professional. If you experience pain, dizziness, chest symptoms, shortness of breath or any other concerning symptoms while being active, stop immediately and seek medical advice. In an emergency, contact your local emergency services without delay.