Sitting for prolonged periods of time is linked to numerous health issues. Most of us know that sitting for too long is not healthy, but new research sheds light on the dangers of prolonged, uninterrupted sitting over time.

The negative health effects of prolonged sitting are well-documented. Over time, sitting for too long inhibits the body’s ability to deposit fat from the bloodstream and impairs healthy cholesterol (HDL) from being able to clear the arteries. Decreased muscle contractions during prolonged sitting have also been shown to reduce insulin sensitivity. Research has linked sitting for long periods of time with an increased risk of diabetes, high blood pressure, cancer, stroke, heart disease, kidney disease, digestive diseases, and Alzheimer’s disease, among other health issues. Individuals who spend most of their workday sitting have a 16% higher risk of dying, for any reason, according to new research recently published in JAMA Network Open. The study, which followed over 480,000 subjects in Taiwan for nearly 13 years, also found that people who predominantly sit at work are 34% more likely to die from cardiovascular disease.

So, what are the health risks associated with sitting for long periods of time and how can you counteract the harmful effects? Here’s how often to take breaks from sitting and the best exercises to move the body throughout the day.

How often to take breaks from sitting

Experts recommend taking a break from sitting every 30 minutes. Stand up, stretch, or take a short walk to break up long periods of sitting. These small breaks can help reduce the negative impact of prolonged sitting on your health.

Best exercises to counteract the harmful effects of sitting

One exercise that sports medicine doctors recommend for those who sit all day is the hip flexor stretch. This stretch helps counteract the tightness that can develop in the hip flexors from prolonged sitting. Other beneficial exercises include squats, lunges, and glute bridges, which engage the major muscle groups and help improve posture and circulation.

It’s important to incorporate these exercises and regular movement into your daily routine to combat the harmful effects of sitting. By taking regular breaks and engaging in targeted exercises, you can mitigate the health risks associated with prolonged sitting and improve your overall well-being.