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9 Health Risks of Sitting

According to the CDC, "People who are physically active live longer and have lower risks for heart disease, stroke, type 2 diabetes, depression, and some cancers." [1] This includes our public health recommendation of 150 minutes per week of moderate-to-vigorous activity. However, in the past decade, more research is showing that people are getting too little exercise and doing too much sitting.


Research shows that taking more standing breaks during the day is associated with smaller waist size and lower body-mass index, triglycerides (fat in blood), and 2-hour plasma glucose (blood sugar). For better or worse, this is regardless of whether you work out! [2]

Increased breaks in sedentary time decrease waist circumference, BMI, triglycerides, and blood glucose

Here are simple things you can start today to get more active:

1. Stand at least 2 minutes every half hour (use a sit-stand desk)

2. Take 250 steps per hour- walking in place counts

3. Use the second nearest restroom and water fountain from your desk

4. Have a walking meeting at work

5. Visit a colleague instead of calling

6. Take the stairs

Take a look at my presentation about non-exercise activity, which can help you lose a pound in 10 days just by standing more! For the full study, visit Non-Exercise Activity Thermogenesis: The Crouching Tiger Hidden Dragon of Societal Weight Gain.

Remember, small steps and standing more can make all the difference in your health.

Workplace Wellness Wednesday is an awareness bulletin to help you make healthy lifestyle choices. It is not a substitute for your healthcare provider.


1. Centers for Disease Control. Physical Activity. Accessed April 12, 2017

2. Healy G, Dunstan D, Salmon J et al. Breaks in Sedentary Time. Diabetes Care. April 2008. 31(4)661-666; DOI: 10.233/DC07-2046

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