Research shows that some employees spend up to 89 percent of their working hours sitting, which significantly increases the risk of heart disease, diabetes, and even premature death.
Although many people think that regular exercise will undo the damage, science says otherwise.
"Even the recommended 150 minutes of weekly physical activity isn’t enough to neutralize the negative effects of sitting all day," warns Dr. Catherine Weinberg, a cardiologist from New York's Lenox Hill Hospital.
Sitting “puts the body to sleep” and creates perfect conditions for disease
When we sit for hours without standing up, our body enters a passive state. Blood flow slows down, muscles become inactive, and metabolism weakens.
"Your body is like a car – it’s designed for movement, not for idleness," vividly explains Dr. Weinberg.
Dr. Cheng Han Chen, an interventional cardiologist, adds that a sedentary lifestyle hinders circulation and can lead to high blood pressure, heart rhythm disorders, and blood clots. And clots are a common cause of strokes and heart attacks – writes Sombor.info.
"It’s important to move your legs, change positions, stand up – because blood clots can form after just a few hours of uninterrupted sitting," says Dr. Alfonso Voller from Rutgers New Jersey Medical School.
Even regular exercise isn’t enough if you sit all day
Even if you work out several times a week, that doesn’t mean you’re protected.
"Physical activity is beneficial, but if you spend the rest of the day sitting, you’re still in a risk group," says Dr. Dawn Varner Kirshner from The Heart Center in Baltimore.
She adds that even 6,000 steps a day, which is less than the often-cited 10,000, can have a significant effect, but it’s hard to achieve if you sit eight hours a day.
A habit we urgently need to change
The solution isn’t to change your job but to introduce regular movement breaks. Research shows that just 20 to 25 minutes of light activity daily can significantly reduce the risk of premature death – if spread throughout the day.
"Short walks, climbing stairs, stretching – all help protect your heart," emphasizes Dr. Chen. He adds that even one to two minutes of movement every hour can make a difference.
Dr. Voller advises building reminders into your schedule.
"Go to the water cooler, walk down the hall, have standing conversations. These are small changes, but they add up over time."
Walk while you’re on the phone and avoid passive breaks
Dr. Weinberg recommends using every phone call as an opportunity to move.
"If you’re talking, don’t sit. Walk, stretch – any movement is better than being still."
If you don’t like alarms and reminders, try to create a habit: stand up every hour, take a few steps or do a quick stretch. Those few minutes can be crucial for your heart, blood vessels, and overall health.
Daily movement is key to health
We don’t need to go to the gym every day, but we must not ignore the hours spent sitting. Our body wasn’t designed for that, and the consequences build up over time.
If you work in an office, use every chance to move. Walk, stretch, keep active throughout the day. Your heart will thank you.
