Though we might not realise, we tend to spend most of our days sitting down for prolonged periods of time. Many of us sit all day at work, only to go home and sit again to relax. But how long is sitting down too much, and what dangers does it pose to our health?
It turns out that sitting doesn’t do much good for the body. In fact, long periods of inactivity can have serious negative effects. This guide explains the risks of excessive sitting and provides practical tips to stay healthy at work.
How Long Is Sitting Down Too Much?
Public Health England recommends that we stand with light activity for at least 2 hours during our working day, gradually increasing this to 4 hours. Health professionals warn that sitting for 4+ hours daily is considered sedentary behaviour — which many now say is as dangerous as smoking a pack of cigarettes.
So, the short answer is: sitting more than 4 hours without movement is too much and may lead to long-term health issues.
Calories Burned: Sitting vs Standing
Did you know that just 2 hours of standing can burn an extra 100 calories — the same as a chocolate digestive biscuit? Standing burns around 50% more calories than sitting, making small daily changes (like using a sit/stand desk) surprisingly impactful.
Sedentary Behaviour: Why Prolonged Sitting Is Harmful
On average, many adults sit between 7 and 10 hours a day. This lifestyle is linked to:
- Slower metabolism
- Increased risk of obesity\
- Type 2 diabetes
- Cardiovascular disease
- Early death
When wondering “how long is sitting down too much”, keep in mind that prolonged sedentary behaviour is harmful even for people who aren’t overweight.
Scientific Research on Sitting Too Much
A study from Loughborough University (2011) compared people with the shortest sedentary times against those with the longest. The results showed:
- 112% increase in diabetes risk
- 147% increase in cardiovascular events
- 49% increase in death from any cause
- 90% increase in death from cardiovascular disease
The NHS adds:
“Excessive sitting is linked to obesity, diabetes, some cancers, and early death. Long sitting periods slow metabolism, making it harder to regulate blood sugar, blood pressure, and fat breakdown.”
Workplace Sitting: How to Stay Healthy
If your job involves prolonged sitting, the advice isn’t to avoid sitting completely, but to balance it with regular movement. Experts recommend:
- Move every 30 minutes for at least 5 minutes
- Alternate between sitting and standing
- Adjust posture often
- Ask yourself: how long is sitting down too much — and take a short break before you reach that limit.
Connor Ruffinato Explains How to improve Fatigue!
Watch this short video from Connor Ruffinato, charted physio in the UK. Understand fatigue and how anti-fatigue mats make a differance.
Standing at Work: Do It Safely
Standing also comes with risks when done incorrectly. Static standing can lead to:
- Circulation issues
- Varicose veins
- Lower back pain
- Foot problems like bunions or corns
Top Standing Tips
- Use anti-fatigue mats to improve circulation
- Stand tall with aligned posture
- Wear supportive shoes
- Walk around at regular intervals
Striking the Right Balance for Better Health
Health experts worldwide agree: we should sit less and move more. The best approach is balance — break up sitting with standing and light activity throughout the day.
So, how long is sitting down too much? Anything beyond 4 hours without breaks increases your health risks. But with movement, posture changes, and the right equipment, you can protect yourself against the dangers of prolonged sitting.
