For most Americans, work means spending long hours sitting at a desk. As the weather gets colder and darker, many people also end up spending more of their free time sitting down.
Extended periods of sitting—whether at a desk or in front of a screen—can have serious effects on both physical and mental health. Earlier this year, a major study published in JAMA Network Open found that people with sedentary jobs had a 34% higher risk of dying from cardiovascular disease and a 16% higher risk of death from all causes.
Prolonged sitting has become increasingly common, especially as more people work from home. The average office worker spends around 10 hours a day sitting—checking emails, making calls, writing reports, and even eating lunch at their desks. After work, many people sit even more while watching TV or scrolling online.
If “sitting is the new smoking,” what can office workers do to protect their health? Fortunately, research also shows that incorporating more movement into your daily routine can help offset these risks. In the JAMA Network Open study, participants who alternated between sitting and moving during the workday did not see the same increase in mortality risk.
Here’s what extended sitting can do to your body—and how to minimize those effects, even if you work a traditional 9-to-5 schedule.
What Does Prolonged Sitting Do to Your Body?
Spending most of your day seated can impact your body in several ways. It’s linked to metabolic syndrome—a group of conditions including high blood pressure, elevated blood sugar, excess body fat, and abnormal cholesterol levels—all of which increase the risk of heart disease, stroke, and type 2 diabetes.
Long periods of sitting are also associated with other chronic conditions like obesity and an increased risk of dementia. When your largest muscles aren’t moving, your body burns calories less efficiently. Inactive muscles also hinder your body’s ability to metabolize glucose, which can lead to blood sugar regulation problems.
With less muscle activity, blood flow slows and the risk of muscle loss increases. Losing muscle mass can contribute to higher chances of chronic issues like hypertension.
How to Reduce the Risks of Prolonged Sitting
A sedentary lifestyle negatively affects your health, so it’s best to avoid long periods of sitting each day. But work schedules often make that hard to do. Still, experts say there are several ways to reduce the health risks of sitting too much.
Employers can play a role by encouraging more frequent breaks, offering standing desks, creating dedicated spaces for physical activity at work, and providing gym membership benefits. These changes can help shift the workplace culture around sedentary habits. By creating environments that promote movement and exercise, people are more likely to stay active and develop healthier habits.
While these broader changes may take time, individuals can take action now with the following strategies:
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Take regular breaks. Set a timer to remind yourself to stand, stretch, or walk. Studies have found that walking for five minutes every 30 minutes can help offset the negative health effects of sitting.
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Invest in active office tools. Consider using equipment that helps you move more during the day. For example, try a standing desk, ergonomic chair, or even a treadmill desk.
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Adjust your workstation. Make sure your chair, desk, and monitor are all at the right height to support good posture and avoid slouching or straining your neck.
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Exercise regularly. Aim to fit physical activity into your daily routine—walking, running, lifting weights, dancing, biking, and more. The goal is at least 150 minutes of moderate-intensity exercise each week.
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Do stretches and small workouts at your desk. There are many stretches and exercises you can do while sitting or near your desk, like neck rolls, shoulder rotations, or figure-four stretches. Try adding bodyweight moves like squats, standing lunges, or wall push-ups nearby to keep your muscles engaged.
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Find ways to add movement throughout your day. Take the stairs instead of the elevator, walk or bike to work if possible, or go for a walk during your lunch break. Small adjustments like these can make a big difference over time.