Sedentary behavior, or sitting for a long time, is a major problem for remote workers. Here are a few practical ways to stay healthy despite a sedentary lifestyle.
On average, an American spends about 7.7 hours a day not moving. This includes sitting at a desk, watching TV, and even reading in bed!
Examples of sedentary behavior Source: Park et al. (2020)
How Can Prolonged Sitting Harm Your Health?
When you don’t move, your muscles don’t actively take up glucose, and your blood vessels can become stiff.
People with sedentary behavior have a higher risk of chronic diseases. The list is long: obesity, diabetes mellitus, hypertension, coronary artery disease, heart failure, chronic kidney disease, metabolic dysfunction-associated steatotic liver disease, chronic obstructive pulmonary disease, major depressive disorder, sleep apnea, and atrial fibrillation.
Relationship between sedentary time and incident chronic disease. Source: Zheng et al. (2026)
However, if you walk roughly an extra 5,500 steps per day, almost all of these risks may be offset. Check out how many steps a day you may need to take to lower the risk:
|
Condition |
“Extra” steps |
Total steps for 8 hours of sedentary time |
Total steps for 14 hours of sedentary time |
|
Obesity |
1,700 |
7,900 |
9,600 |
|
Hypertension |
2,200 |
7,100 |
9,300 |
|
Sleep apnea |
2,200 |
6,000 |
8,200 |
|
Diabetes |
5,300 |
5,600 |
10,900 |
|
COPD |
5,500 |
2,600 |
8,100 |
Sadly, walking did not appear to affect the risk of coronary artery disease or heart failure. So, let’s see what else you can do to move more.
How To Break Sedentary Behavior
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Changing positions
Think about other ways you could sit, and try changing your position now and then. For example, try an Asian squat!
Variation of Asian squat. Source: George, an ergonomist and chief editor of Ergonomic Trends
If you need extra help moving while sitting, consider using an exercise ball or a wobble stool instead of a regular office chair. Another option is a cross-legged chair.
When you read or scroll in bed, try combining it with these simple leg exercises:
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Devices
Additional tools may help you move a bit more while you work or watch TV, such as a treadmill, under-desk bike, or balance board.
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Movement Breaks
If you can’t move while you work, set a timer or use an app to remind yourself to get up every now and then. Here are some options for Android, iOS, and Google Chrome Extension.
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With care,
Science Writer Vlada Sukhanovskaya & Normotim Team 💜
Read Next:
Scientific and Other Sources:
FAQ: Sedentary Behavior, Sitting, and Steps
What is sedentary behavior?
Sedentary behavior means spending a lot of time sitting, reclining, or lying down while using little energy.
Why is sitting for a long time bad for health?
Long sitting may affect blood sugar control, circulation, and blood vessel function because the muscles stay inactive for too long.
What diseases are linked to sedentary behavior?
Sedentary behavior is linked to a higher risk of obesity, diabetes, high blood pressure, heart disease, kidney disease, fatty liver disease, COPD, depression, sleep apnea, and atrial fibrillation.
Is sitting really the new smoking?
Not exactly. Smoking is more directly harmful, but the phrase shows that too much sitting can still be a serious health risk.
How many hours of sitting per day is too much?
Sitting for around 8 hours or more per day is often considered a high level of sedentary time.
How many steps should I take if I sit all day?
The number depends on how long you sit. In one study, roughly 5,500 extra steps per day helped offset many risks linked to sedentary behavior.
Can walking reduce the risks of sitting?
Yes, walking may reduce many risks linked to sitting, especially risks related to obesity, diabetes, high blood pressure, sleep apnea, and COPD.
Can walking cancel out all effects of sitting?
No. In the study discussed here, walking did not appear to reduce the risk of coronary artery disease or heart failure.
How many extra steps help reduce obesity risk?
About 1,700 extra steps per day were linked to a lower risk of obesity.
How many extra steps help reduce high blood pressure risk?
About 2,200 extra steps per day were linked to a lower risk of high blood pressure.
How many extra steps help reduce sleep apnea risk?
About 2,200 extra steps per day were linked to a lower risk of sleep apnea.
How many extra steps help reduce diabetes risk?
About 5,300 extra steps per day were linked to a lower risk of diabetes.
How many extra steps help reduce COPD risk?
About 5,500 extra steps per day were linked to a lower risk of COPD.
What is the best way to break up sitting time?
The best way is to move regularly during the day, even for a short time.
How often should I take breaks from sitting?
Try to stand up, stretch, or walk every 30 to 60 minutes.
What can remote workers do to sit less?
Remote workers can use movement reminders, walk during calls, change positions, or use tools like a standing desk, under-desk bike, or treadmill.
Does changing sitting positions help?
Changing positions may reduce stiffness and discomfort, but it does not replace regular movement.
Are exercise balls and wobble stools useful?
They may help you move a little more while sitting, but they are not a replacement for walking or movement breaks.
Are under-desk bikes and treadmills helpful?
Yes, they can help increase daily movement during work or screen time.
Do I need intense exercise to reduce the risks of sitting?
Not necessarily. Light movement, walking, and regular breaks can also help.
What is the main takeaway?
Sit less, move more often, and add more steps when possible.