What the Science Says About Daily Sitting Time
It’s no secret that modern life keeps us in our seats. Whether you’re at your desk, in your car, or binging Netflix, sitting has become the default. But a major study has confirmed what health professionals have suspected for years:
Too much sitting is linked to a higher risk of dying—no matter how healthy you are. This is known as “all cause mortality”
All-cause mortality refers to the total number of deaths from any cause within a specific population over a defined period. This metric is crucial in public health and epidemiology because it provides a comprehensive overview of the health status of a population and can highlight trends related to various health issues. It is a vital statistic that reflects the overall health of a population and helps guide public health policies and interventions. By analyzing trends in all-cause mortality, health officials can better understand the effectiveness of health initiatives and identify areas needing improvement.Let’s dig into what the research shows, and what you can do about it.
What the Study Found
A 2013 meta-analysis looked at data from over 595,000 adults across six studies. Researchers wanted to answer one big question:
Does sitting for long periods every day increase your risk of death from any cause?
The answer? Yes.
The more hours people sat, the higher their risk of early death.
There was a dose-response relationship—meaning the risk rose steadily with more sitting time.
Even people who exercised regularly still saw increased risk if they sat for long stretches.
But I Work Out. Am I Safe?
That’s a great question.
The study found that regular physical activity does help reduce the risk. But—here’s the catch—it doesn’t completely cancel out the effects of excessive sitting.
Think of it this way: Exercise is like brushing your teeth. But if you’re snacking on sugar all day (aka sitting for hours), brushing once a day won’t fully protect you.
Say it with me now “You can’t out exercise sitting all day!” now for the people in the back “YOU CAN’T OUT EXERCISE SITTING ALL DAY!”
Small Changes = Big Impact
Don’t worry—this doesn’t mean you need to stand 24/7. But it does mean being intentional about breaking up long periods of sitting.
Here are some easy ways to move more throughout the day:
Set a “move break” timer every 30–60 minutes.
Stand during phone calls or Zoom meetings.
Walk while you brainstorm—great for creativity, too!
Use a standing desk or desk converter if available.
Stretch during TV commercials or between episodes.
The goal isn’t to never sit—it’s to sit less and move more.
Why This Matters
Chronic diseases like heart disease, diabetes, and obesity are all linked to sedentary behaviour and research shows that breaking up your sitting time can be one effective way of lowering the risk of all cause mortality.
And since sitting is something we all do every day, it’s a change you can start making immediately, no gym membership required.
Further reading