Dr. Stephen Williams, a cardiologist at NYU Langone, is issuing a stern warning: a sedentary lifestyle is just as dangerous as lighting up a cigarette. Many patients, he notes, come into his office boasting about how active they are, only to reveal that their version of “staying active” involves using a standing desk. But here’s the catch—standing still isn’t the same as moving. It still qualifies as a sedentary lifestyle, and the risks associated with it are staggering.
What is Sedentary Lifestyle?
A sedentary lifestyle is characterized by minimal physical movement and prolonged periods of sitting or lying down during daily activities. People who follow this lifestyle often spend hours engaged in activities such as watching television, using computers, playing video games, or scrolling through mobile phones, with little to no physical exercise. This lack of movement can lead to various health issues, including obesity, cardiovascular diseases, and other preventable conditions.
It is important to distinguish between sedentary behavior and physical inactivity—while the former refers to any activity performed in a seated or reclined position with minimal energy expenditure, the latter describes a lack of regular exercise or movement. Even individuals who engage in occasional workouts may still be considered sedentary if they spend a significant portion of their day sitting. Experts suggest that spending more than six hours daily in a sedentary state can negatively impact overall health, reinforcing the need for regular physical activity to counterbalance its effects.
iStockA sedentary lifestyle is characterized by minimal physical movement and prolonged periods of sitting or lying down during daily activities.
How Bad Is It? The Shocking Health Risks of Sitting Too Much
The numbers don’t lie. Studies have linked prolonged sitting to more than 30 chronic diseases and conditions, including:
- A 147% increased risk of heart disease
- A 112% greater likelihood of developing type 2 diabetes
- A higher risk of obesity, which in turn fuels various other health complications
The problem is particularly concerning for those with desk jobs or sedentary routines, as research suggests that people with obesity tend to sit, on average, two hours longer per day than those with a normal weight. But weight gain is just the beginning. Prolonged sitting can also wreak havoc on metabolism, trigger insulin resistance, and contribute to early mortality.
Some studies suggest that prolonged sitting can lead to premature death, though the correlation isn’t absolute. However, the link between a sedentary lifestyle and chronic illness is undeniable.
The Good News: Simple Changes Can Save Your Life
While a desk-bound job might seem like a health sentence, there’s good news—you don’t need to hit the gym for hours to offset the damage. A simple stroll can make a world of difference.
“If you’ve been cleared by your physician, daily physical activity is essential,” says Dr. Williams. Even a short walk can be beneficial.
iStockYou don’t need to hit the gym for hours to offset the damage. A simple stroll can make a world of difference.
Experts recommend at least 22 minutes of moderate to vigorous exercise daily for adults over 50 to significantly reduce mortality risks. Even small changes, like taking a break every 30 minutes to move around, stretching at your desk, or incorporating short bursts of activity into your day, can help counteract the effects of prolonged sitting.
Not sure if your workout is intense enough? Dr. Williams suggests monitoring your heart rate to ensure you’re working within 50-70% of your maximum heart rate—which you can calculate by subtracting your age from 220.
So, if you’ve been stuck in a cycle of sitting all day, it’s time to rethink your habits. Your chair might just be the most dangerous thing in your office.