Spending long hours seated at a desk, or behind the wheel, could be taking a serious toll on people’s health, medical experts warn. Office workers, drivers, and others in sedentary jobs face higher risks of heart disease, diabetes, stroke, and early death, conditions linked to prolonged sitting. “Sitting for too long increases the risk of heart disease by 35%, stroke by 14%, doubles the risk of diabetes, and raises the chance of early death by 40%,” Dr. Sabin Nsanzimana, the Minister of Health, posted on his X. ALSO READ: Back to office? Here’s how to avoid sitting for long hours He warned that spending just six hours seated in a day increases the risk of disease, even for people who exercise later, and recommended standing up or moving every 30 to 60 minutes. The World Health Organization (WHO) recognizes prolonged sedentary behaviour as a main public health concern and encourages adults to break up long periods of sitting with frequent, light physical activity. The UN health agency advises adults to engage in at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity each week to reduce health risks. ALSO READ: Why insufficient physical activity is a health hazard A sedentary lifestyle refers to a way of living that involves very little physical activity and prolonged periods of sitting or lying down while awake. This includes activities like working at a desk, watching television, driving long distances, or using electronic devices for extended hours, without regular breaks for movement or exercise. Sitting for extended hours is linked to an increased risk of cardiovascular diseases, type 2 diabetes, some forms of cancer, and premature death, according to various health authorities including the UK’s National Health Service (NHS). Sedentary behaviour affects the body’s ability to regulate blood sugar and fat metabolism, leading to a higher likelihood of chronic conditions. In addition to heart and metabolic issues, sitting for long periods can cause musculoskeletal discomfort such as back pain and stiffness. Mental health can also be affected, with studies suggesting links between sedentary lifestyles and increased risk of depression and anxiety. WHO advises workers and people in sedentary activities to build movement into their routines. Suggestions include standing while talking on the phone or watching TV, using the stairs instead of elevators, taking short walking or stretching breaks throughout the day, and considering tools like standing or treadmill desks at work. For daily activities, walking or cycling for short trips instead of driving is encouraged. Light-intensity movements, even for short durations, can help lessen the negative effects of prolonged sitting. WHO urges people across all age groups to take the issue seriously, noting that the risks accumulate silently over time. While formal workouts are beneficial, integrating movement throughout the day is crucial to reducing the health risks associated with sedentary lifestyles.
