Sitting for long periods of time has become increasingly common in modern society. With growing rates of sedentary office jobs and increased time spent in front of screens, many adults spend the majority of their waking hours sitting down. But how much sitting is too much, and at what point does it start negatively impacting your health? Let’s take a closer look at the research on sitting and health.
How many hours do people sit per day?
Studies show that adults in developed countries spend an average of 9 to 11 hours per day sitting down. This includes time spent sitting at work, commuting, watching TV, using the computer, reading, eating meals, and more. One study using data from thigh-worn accelerometers found that adults spent an average of 10 hours per day engaged in sedentary behavior. Another study using inclinometers found adults spent an average of 9.3 hours per day sitting.
Sitting time tends to increase with age. One study found that older adults (60-69 years) spent about 60% more time sitting per day compared to younger adults (20-29 years). Time spent sitting also varies by occupation, with office and desk-based jobs associated with more sitting time compared to jobs that require standing or physical activity.
How many hours per day should you sit?
When it comes to a healthy sitting time, most experts recommend limiting sitting to less than 6-8 hours per day. Here are some general guidelines:
- Less than 30 minutes of sitting at a time
- Break up prolonged sitting with short activity breaks every 30 minutes
- Aim for no more than 6-8 hours of total sitting time per day
- Replace sitting with light activity when possible, like standing or slow walking
However, even small reductions in sitting time can provide health benefits. One study found that reducing daily sitting by just 60 minutes per day led to measurable improvements in insulin sensitivity and other cardiometabolic risk markers.
Health risks of excessive sitting
Research clearly shows that too much sitting is associated with a variety of adverse health effects, including:
- Obesity: Excessive sitting is linked to weight gain and obesity. One review found those who sat the most had a 91% increased risk of obesity.
- Metabolic syndrome: Prolonged sitting is associated with increased waist circumference, blood pressure, blood sugar, and triglycerides.
- Cardiovascular disease: Studies link prolonged sitting with a 147% increase in cardiovascular events like heart attack and stroke.
- Deep vein thrombosis (DVT): Sitting immobile for hours can increase the risks of developing dangerous blood clots in the legs.
- Back pain: Sitting places strain on the back, especially if you have poor posture. Too much sitting increases risks of lower back pain.
- Mortality: Those who sat more than 8 hours per day had a 34% increased risk of early death compared to those sitting less than 4 hours.
The mechanisms behind these associations are not completely understood. But research suggests that excessive sitting negatively impacts glucose and fat metabolism, curbs calorie burning, and triggers harmful inflammatory processes in the body.
Sitting compared to standing
Standing requires muscle activation in the legs and core and increases energy expenditure compared to sitting. As a result, research shows standing desks can counter some of the harmful health effects of prolonged sitting:
- One study found standing burned 54 more calories per hour compared to sitting.
- Another study found standing reduced postprandial glucose spikes by 43% after a meal.
- Studies show standing desks can improve mood, boost productivity, and reduce back pain.
However, standing for too long can also lead to discomfort and fatigue. The best solution is to regularly alternate between sitting and standing throughout the day.
Tips to reduce sitting time
Here are some practical tips to limit sitting time and break up prolonged periods of sitting:
- Use a standing desk or convert your desk to allow for standing.
- Take regular standing or walking breaks every 30 minutes.
- Set a timer or app reminder to nudge you to take breaks.
- Replace sitting meetings with walking meetings when possible.
- Stand or pace when talking on the phone.
- Always stand when watching TV.
- Set your laptop on an elevated surface to work standing up.
- Take the stairs whenever you have the option.
- Park farther away to add walking time.
- Consider an under-desk bicycle or elliptical.
How to sit properly
When you do sit, it’s important to practice good sitting posture to reduce strain on your body. Here are some tips for proper sitting posture:
- Keep your ears, shoulders, and hips aligned vertically.
- Use a small pillow or lumbar support for your lower back.
- Keep your knees bent at 90 degrees with feet flat on the floor.
- Avoid slouching or collapsing your torso forward.
- Get up and stretch periodically when sitting for long periods.
- Avoid crossing your legs, which strains one side.
- Position computer screens at eye level to avoid neck strain.
Sitting and exercise
Regular exercise is extremely important to counteract the negative impacts of prolonged sitting. Guidelines recommend adults get at least 150 minutes per week of moderate exercise, like brisk walking. Adding simple bodyweight exercises like squats, lunges, and planks throughout the day can further offset sitting time.
One study found that 60-75 minutes per day of moderate exercise eliminated the increased risk of early death associated with sitting over 8 hours. But less than 5 minutes of daily exercise did not provide the same benefit. This highlights the importance of obtaining adequate exercise for at least 30 minutes most days of the week.
Sitting time recommendations by age
Guidelines for healthy sitting limits vary slightly based on your age and activity level:
Age | Sitting Limit |
---|---|
Children and Teens | Less than 2 hours per day of recreational screen time |
Adults | Less than 6-8 hours per day |
Older Adults | Less than 8 hours per day |
Older adults tend to be more sedentary and should aim for less than 8 hours of sitting per day. Active adults and those who exercise regularly may be able to withstand slightly more sitting time without detriment.
Monitoring your sitting time
To keep track of how much you sit each day, consider using:
- Activity tracker: Devices like Fitbit track steps and time spent sedentary.
- Smartwatch: Apple Watch and others monitor movement vs sitting.
- Phone app: Apps like SitLess track and alert for prolonged sitting.
- Timer: Set a simple timer to remind you to take breaks.
Tracking your daily sitting time can help raise awareness and motivate you to reduce your sitting. Studies show using activity trackers helps reduce sedentary time.
Tips for an active lifestyle
Here are some additional tips for reducing sitting time and living an active lifestyle:
- Take regular standing or walking breaks throughout the workday.
- Set smartphone reminders to get up and move every 30-60 minutes.
- Walk or bike instead of drive for short trips.
- Pace or walk around when chatting on the phone.
- Stand on public transportation when possible.
- Stretch regularly when sitting for prolonged periods.
- Take the stairs instead of elevators or escalators.
- Park farther away to increase walking time.
- Schedule exercise into your daily routine.
Frequently asked questions
Is sitting bad for you?
Yes, excessive and prolonged sitting is considered unhealthy. Research links sitting more than 6-8 hours per day with increased risks of obesity, heart disease, diabetes, cancer, and early death.
Is sitting the new smoking?
Some researchers refer to prolonged sitting as “the new smoking” because of its similarly harmful health impacts. Like smoking, excessive sitting increases inflammation, contributes to chronic disease, and elevates mortality risks.
Is standing better than sitting?
Yes, standing is a healthier alternative to prolonged sitting. Standing burns more calories, engages the leg muscles, and has been shown in studies to counter negative effects of excessive sitting.
Is sitting all day bad for your back?
Yes, sitting in the same position all day places a lot of strain on the structures in the back. This can contribute to a variety of back problems like herniated discs and sciatica. Changing positions is important.
Should you stand or sit at work?
The best practice is to alternate sitting and standing throughout the day. Take standing breaks for 5-10 minutes each hour to avoid excessive sitting. Standing desks or convertible desks allow for switching positions.
The bottom line
In summary, adults should aim to sit for less than 6-8 hours total per day. Take frequent standing or movement breaks at least every 30 minutes when sitting for long periods. Replacing sitting with lighter activities like standing provides health benefits. Combine reducing sitting time with regular exercise for optimal health.