The COVID-19 pandemic brought life as we knew it to a sudden stop. To stay safe, a large portion of the global workforce shifted to working from home. While this change helped reduce exposure to the virus, it also eliminated the need for commuting—whether by bus, train, bike, or walking—which unintentionally worsened a growing problem: excessive sitting, sometimes referred to as the “sitting disease.”
The “sitting disease” describes the harmful effects of spending long periods sitting or being physically inactive. While sitting itself isn’t dangerous, the lack of movement it encourages can seriously affect your health. Most people don’t realize how damaging inactivity can be or consider the ripple effects it has on the body—from head to toe—whether you’re sitting at a desk, in front of the TV, or in a car for hours each day.
Human bodies are meant to move, but advancements in technology over the years have significantly reduced our physical activity. As machines and devices did more for us, sedentary behavior became increasingly common. This trend worsened during the COVID-19 lockdowns. With travel restrictions and a blur between work and home life, many people found themselves sitting for most of the day, further contributing to a physically inactive lifestyle.
Recent statistics highlight just how widespread this issue is. Around 11% of Americans spend eight or more hours sitting daily and engage in almost no physical activity in their free time. Meanwhile, 40% of people admit to skipping any form of moderate or vigorous exercise during the week. As jobs continue to require less physical effort, it’s crucial to find ways to break free from this sedentary lifestyle for the sake of our health.
The problem isn’t just physical inactivity—it’s also how it disproportionately affects women. A United Nations study found that in 159 out of 168 countries, women are more likely than men to be physically inactive. In some of these nations, the gap is startling, with inactivity rates for women being 20% or higher than those of men. This highlights the importance of women finding ways to incorporate movement into their daily routines to protect their overall health.
So, why is sitting for too long so harmful? Prolonged inactivity significantly raises your risk of developing chronic health conditions or even dying prematurely. Globally, physical inactivity is one of the top causes of mortality, contributing to about 6% of deaths worldwide. It’s also a key factor behind noncommunicable diseases, such as heart disease, stroke, diabetes, and certain types of cancer, with risks increasing by 20-30% as inactivity levels rise.
Research has revealed that how long we sit matters just as much as how often we do. A study led by Columbia University found that extended periods of sitting increase the risk of early death, even for people who exercise regularly. For example, sitting for 10 or more hours a day can lead to troponin buildup, a protein linked to heart damage. While the levels may not trigger a heart attack, it’s enough for researchers to categorize it as “subclinical cardiac injury.”
Sitting for too long also worsens problems such as obesity, insulin resistance, and blood sugar levels, which can increase your likelihood of developing diabetes by 112%. Sedentary activities like watching TV have been linked to specific cancers too, with the risk of colon cancer increasing by 54% and endometrial cancer by 66%.
The mental health impacts of prolonged sitting are equally concerning. Research on adolescents aged 12 to 16 found that excessive sitting is linked to a 28% higher chance of depression by age 18. A lack of movement has also been associated with cognitive decline, including conditions like dementia and Alzheimer’s disease. In fact, studies show that a sedentary lifestyle may multiply the risk of developing Alzheimer’s up to 12 times, equating it to the risks faced by those with genetic predispositions to the disease.
The good news? It’s never too late to turn things around. You don’t need to be an athlete or dedicate hours to fitness routines to improve your health. The focus should be on sitting less and moving more, even in small, simple ways. Choosing to stand up, take breaks from sitting, or incorporate more movement into your day can have profound effects on your health and wellbeing. By being mindful of the time we spend sitting, we can work towards preventing chronic diseases and enjoying the physical and mental benefits of staying active—your body will thank you for it.