The Risks of Living a Sedentary Lifestyle (and how you could avoid it)

Sedentary behaviour is associated with harmful health outcomes (Tremblay et al., 2010). A growing field called inactivity physiology aims to understand the health consequences of modern lifestyles. Unfortunately, many people spend a staggering 10 hours a day—or 70 hours a week—sitting still, leading to an alarming amount of muscular inactivity.

Prolonged sitting is linked to several disease risks that can affect long-term health and well-being. Below are some of the most common risks of a sedentary lifestyle and what you can do to prevent them.

#1: Type 2 Diabetes and Poor Metabolism

It isn’t just the lack of exercise that’s concerning—the number of hours you spend sitting, even if you exercise regularly, can increase your risk of Type 2 Diabetes (Iliades, 2013). Researchers found that people who sat for more than four hours a day were more likely to develop diabetes, regardless of whether they worked out.

Extended periods of inactivity negatively affect how your body absorbs sugar and produces insulin. According to Hamilton et al. (2014), this disruption in glucose and lipid metabolism is a major contributor to diabetes risk. Over time, it puts extra stress on the cells that produce insulin, increasing the likelihood of chronic disease.

#2: Obesity and Weight Gain

A study in the International Journal of Obesity concluded that obesity and overweight are strongly associated with sedentary lifestyles and low physical activity. Research also shows that increasing physical activity significantly reduces the risk of obesity and diabetes (Hu, 2003).

Unfortunately, modern society has normalized sitting for long hours—whether at home, work, school, or while commuting. This lack of movement contributes to poor metabolism, unhealthy BMI, and an increased risk of cardiovascular disease. In short, sitting too much often creates a domino effect that impacts overall health.

#3: Cardiovascular Disease

The American Heart Association has emphasized the strong link between sedentary behaviour and cardiovascular disease. Blair (2019) highlighted that physical inactivity is one of the leading modifiable risk factors for heart disease and early death.

Less active individuals are 30%–50% more likely to develop high blood pressure. Shockingly, physical inactivity ranks alongside cigarette smoking and high cholesterol as a major risk factor for cardiovascular disease.

A Simple but Effective Lifestyle Shift

These risks may sound intimidating, but the solution doesn’t need to be complicated. While traditional exercise recommendations focus on moderate-to-vigorous activity for about 150 minutes a week, research shows that breaking up long periods of sitting with light movement can make a big difference.

Rosenkranz (cited in Iliades, 2013) suggests, “All you need to do to reduce the risk of prolonged inactivity is to stand up and walk slowly. You don’t need exercise, just some increased activity.”

One practical way to reduce sitting time is to use a standing desk. Contrary to common belief, you don’t have to stand all day. Adjustable standing desks allow you to switch between sitting and standing with ease, helping you stay active throughout your workday. Many models also feature durable, water-resistant surfaces and adjustable widths to fit various desktops.

Adding short walks, light stretches, or even taking the stairs can further amplify the benefits. Over time, these small but consistent movements help reduce disease risks linked to sedentary living.

Final Thoughts

A sedentary lifestyle may be common, but it doesn’t have to define your health. By consciously reducing sitting time and incorporating more movement into your day, you can lower your risk of diabetes, obesity, and cardiovascular disease. Whether it’s using a standing desk, stretching between tasks, or taking short walking breaks, simple lifestyle changes can protect your health and improve your quality of life.