Did you know that sitting for long periods of time can have serious effects on your health, even if you exercise regularly? 

Most people spend about 8-10 hours a day sitting, whether it's at work, during commutes, or while relaxing at home. And we cannot avoid it.  Unfortunately, this habit can lead to several health problems. A study conducted in Taiwan published by the Jama Network tracked 480,000 individuals over 13 years and found that those with sedentary lifestyles had a 32 per cent higher risk of dying from cardiovascular disease and a 16 per cent higher overall mortality rate compared to more active counterparts. 

Studies have shown that prolonged sitting raises blood sugar, slows down metabolism, and increases the risk of chronic diseases like heart disease and diabetes.

 

Need all your wellness solutions in one place? A whole new world awaits just a click away.

 

Will  Regular Exercise Counteract The Negative Effects of Sedentary Lifestyle?

If you believe that going to the gym every day and exercising regularly will completely counteract the side effects of a sedentary lifestyle, you may be mistaken. Studies suggest that individuals who engage in physical activity but still spend significant time sitting are at a higher risk for these health issues compared to those who are less sedentary overall. 
 

The American Heart Association, even those who engage in regular exercise are at an increased risk of developing heart disease or stroke if their jobs or lifestyles require prolonged sitting each day – even 30 minutes can impact the function of blood vessels.  

While regular exercise is crucial for overall health, it's equally important to break up long periods of sitting throughout the day. Even small movements, like standing or walking for a few minutes every half hour, can help reduce the risk of chronic diseases like heart disease, diabetes, and obesity. 

 

Related story: Hidden Costs of Sitting Too Much

 

The Importance of Breaking Up Your Sitting Time

A 2012 research by Diabetes Care has shown that breaking up long periods of sitting can significantly reduce the negative effects on your health. For example, interrupting your sitting every 15-30 minutes can lower post-meal blood sugar levels, which is crucial for maintaining a healthy metabolism. On the other hand, sitting for 45-120 minutes at a time offers little to no benefit.

Even though exercise is important for overall health, it doesn’t completely counteract the damage caused by prolonged sitting. Studies show that sitting for long periods (even if you exercise regularly) still raises the risk of heart disease and metabolic issues. This means that simply going for a daily jog or hitting the gym won’t fully protect you from the harmful effects of sitting for hours.

 

Related story: Standing Vs Sitting: What's Better?

 

How Much Sitting Is Too Much?

A 2025 research by the Journal of the American College of Cardiology suggests that sitting for more than 10.5 hours a day significantly increases the risk of heart failure and cardiovascular death. This risk remains even if you meet the recommended 150 minutes of moderate-to-vigorous physical activity per week. So, keeping track of how much you sit each day is important. If you're nearing 10.5 hours, it's time to make changes to your routine.
Also, it is found that interrupting every 45-120 minutes had little to no impact on glucose control.

 

Related story: 7 Moves to Relieve Stiffness From Sitting All Day--Full Body Mobility Routine

 

What Happens When You Sit for Too Long?

Here’s a closer look at what happens when you sit for extended periods:

• Reduced glucose uptake: Your muscles don’t work as effectively to take in glucose, leading to higher blood sugar.
• Decreased insulin sensitivity: Your body becomes more resistant to insulin, increasing the risk of type 2 diabetes.
• Poor circulation: With reduced blood flow, your heart and blood vessels face extra strain, increasing the risk of cardiovascular problems.
• Increased triglycerides: When lipase activity drops, fat breakdown slows down, raising triglyceride levels in your blood.

These changes add up over time, leading to chronic diseases like obesity, heart disease, and diabetes.

 

A meta-analysis of 13 trials has found that how often you interrupt your sitting time directly affects your blood sugar levels. When you sit for long periods without moving, your body faces several negative changes:

• Decrease in Blood Flow: Your blood circulation slows down, which can impair the function of your blood vessels and heart.
• Drop in Muscle Activity: Sitting for too long reduces the activity in your muscles, especially those involved in glucose uptake. This makes it harder for your body to process sugar.
• Increase in Insulin Resistance: After sitting for just 30 minutes, your cells become less responsive to insulin, leading to higher blood sugar levels.
• Slow Fat Breaking: The enzyme responsible for breaking down fat decreases, leading to higher triglycerides and a slower metabolism.

These effects contribute to the development of chronic conditions like type 2 diabetes, heart disease, and obesity.

 

Related story: Five Minutes Fitness Exercises You Can Do in Bed

 

How Often Should You Break Up Your Sitting Time?

If you cannot avoid sitting at all, the best resort is to break the cycle of sitting regularly. Research suggests that the best frequency is to get up and move every 30 minutes, even if it's just for 1-5 minutes. Here's a breakdown:
Optimal frequency: Stand or move every 30 minutes for 1-5 minutes. Interrupt sitting every 15 minutes for a short burst of activity. It could be as simple as stretching your body for a while.
Most effective movement: Walking is the best way to break up your sitting, but resistance exercises like squats or lunges can also be beneficial.

 

Related story: 3 Exercises That Build Strong, Toned Thighs

 

Tips for Integrating Movement Into Your Day

It’s easier than you think to incorporate more movement into your day. Here are some simple ideas:

• Set reminders: Use your phone or computer to remind you to stand or move every 30 minutes.
• Walk after meals: Take a short walk after eating to help regulate blood sugar levels.
• Bodyweight exercises: Do simple exercises like squats, lunges, or calf raises during breaks.
• Standing or treadmill desk: Consider using a standing or treadmill desk to reduce the time spent sitting.
• Walking meetings: If possible, take your meetings on the go instead of sitting at a desk.
• Pace while watching TV: Instead of sitting still, try pacing around the room while watching your favorite show.

 

Need all your wellness solutions in one place? A whole new world awaits just a click away.

 

Regular health checks are essential for everyone, but they are particularly important for individuals who are at risk of or already have any underlying condition. Taking regular health checks can help detect the condition at an early stage when it is easier to manage and treat. With the UR.Life HRA, we help you to invest in your well-being through seamless interventions and targeted medical treatments. Our holistic wellness approach caters to all aspects of your well-being. We ensure that you can bring your whole self to work.
With our medical professionals by your side, routine health check-ups will never be an issue. Advanced laboratory technologies back UR.Life’s Occupational Health Centers (OHC), and with highly qualified experts/technicians, we’re committed to delivering trusted and quality recommendations, modifications and advice to you.