The dangers of sitting all day have been well researched. The reality is that even for those of us who ride regularly, it’s all too easy to rack up way too much time at your desk or on the couch.

Studies link prolonged sitting to negative health outcomes such as poor cardiovascular function, mood disorders, chronic back and neck pain – and even shorter lifespan.

Studies link prolonged sitting to negative health outcomes such as poor cardiovascular function, mood disorders, chronic back and neck pain – and even shorter lifespan. Researchers have also looked into exactly how much activity you need to offset these risks, most recently in a meta-study published in the British Journal of Sports Medicine.

Looking at the data from major lifestyle habit studies in Norway and Sweden, the study assessed the behaviours of about 12 000 people over the course of two years. Participants wore activity trackers and reported health factors such as cardiovascular disease, cancer and diabetes.

The good news? The researchers found that just 20 to 25 minutes of daily physical activity might be enough to counter the risks associated with a sedentary lifestyle. 

Analysis of the tracking data showed that being sedentary for more than 12 hours a day was associated with a 38% higher risk of death, compared to eight hours of sitting, but only among those who did less than 22 minutes of moderate to vigorous physical activity a day.

“Doing 25 minutes of activity will significantly lower health risks from sitting, but doing more than that will provide even more benefits.”

“Basically, the takeaway from our research is that sitting is not that dangerous, as long as you do regular physical activity,” says lead researcher Prof. Edvard Sagelv from the School of Sport Sciences at the Arctic University of Norway. “Most importantly: doing those 25 minutes of activity will significantly lower health risks from sitting, but doing more than that will provide even more benefits.”

Break It Up

It’s also important to note that exercise should be done over the course of the day to break up sitting sessions, rather than only taking a walk at lunch, for example. Sagelv adds that you should be consistent in adding more activity to your routine. The best approach is just to keep adding minutes.

“Doing exercise sporadically won’t cut it,” he says. “The key is continuous engagement, because the body is always adapting to your demands.”

For those who sit for prolonged periods and don’t get up for breaks regularly, it may take more than just half an hour daily to get the health benefits. For example, a 2022 study in the Journal of Science and Medicine looked at how much activity sedentary middle-aged adults with metabolic syndrome needed to reduce the risks of type 2 diabetes and improve cardiovascular health. Researchers in that study found that an hour of light exercise, and some standing peppered throughout the day, could lead to improvements in body composition, blood pressure and blood glucose levels.

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