Sitting risks: How harmful is too much sitting?

When you sit, you use less energy than you do when you stand or move.

Many people sit for long periods of time, such as at a desk, behind a wheel or in front of a screen. Research suggests that there are health risks from too much sitting.

Extended sitting has been linked to obesity. It also has been linked to a cluster of conditions that make up metabolic syndrome. These conditions include increased blood pressure, high blood sugar, excess body fat around the waist and unhealthy cholesterol levels.

Too much sitting overall also seems to raise the risk of death from heart disease and cancer.

Researchers analyzed 13 studies of sitting time and activity levels among more than 1 million people. They found that people who sat for more than eight hours a day with no physical activity had a risk of dying similar to the risk posed by obesity and smoking. But 60 to 75 minutes of moderate aerobic physical activity a day offset the effects of too much sitting.

Other studies have found that for people who are most active, sitting time has little effect on their risk of death.

Overall, less sitting and more moving can aid in better health. You might start by simply taking a short break from sitting to standing every 30 minutes. Or find ways to walk while you work. Here are other suggestions:

• Stand while talking on the phone or watching television.
• If you work at a desk, try using a standing desk some of the time. You can improvise by standing at a high table or counter. It is not clear, however, whether standing, on its own, is effective for lowering the risk of too much sitting.
• Have a walking meeting with coworkers rather than sitting in a conference room.
• Place your work surface above a treadmill so that you can be in motion when you need to use the computer. You can do this by placing your computer screen and keyboard on a stand. Or get a specialized treadmill-ready vertical desk.

Movement of all types can have a great impact on your health. Even leisurely movement can help improve health. For starters, you’ll burn more calories. This might lead to weight loss and improved energy. Also, physical activity helps build muscle tone and support your mental well-being. This is especially important as you age.