Sitting too much? Understanding the health risks of a sedentary lifestyle
By Allianz | August 1, 2026 | 4 Min Read
Table of Contents
Learn how prolonged sitting affects your health, the risks associated with sedentary behaviour, and practical ways to move more and support your long-term wellbeing.
Why sedentary behaviour matters
Many of us spend a large part of our day sitting, whether at work, during our commute or while relaxing at home. While this may seem harmless, evidence shows that prolonged sedentary behaviour can have a significant impact on both physical and mental health.
According to the World Health Organization (WHO), around 31% of adults and 80% of adolescents worldwide do not meet recommended levels of physical activity. Physical inactivity and sedentary behaviour are contributing to the growing burden of chronic diseases globally.
The good news is that reducing sedentary time doesn't necessarily mean spending hours at the gym. Small changes throughout the day can make a meaningful difference.
What is sedentary behaviour?
Sedentary behaviour refers to activities that involve sitting, reclining or lying down while awake and require very little energy expenditure. Common examples include:
- Working at a desk
- Driving or commuting
- Using a computer or smartphone
- Watching television
- Gaming
- Reading for extended periods
While these activities are often unavoidable, spending long periods sitting without regular movement can negatively affect health.
Why is sitting too much bad for your health?
Heart disease and stroke
Physical inactivity is a major risk factor for cardiovascular disease. People who spend long periods sitting may have a higher risk of developing heart disease and stroke.
Type 2 diabetes
Extended periods of sitting can reduce the body's ability to regulate blood sugar effectively, increasing the risk of developing type 2 diabetes over time.
Weight gain and obesity
When we move less, we burn fewer calories. Combined with modern lifestyles, this can contribute to weight gain and obesity, both of which are associated with a variety of health conditions.
Certain cancers
According to the World Health Organization (WHO), physical inactivity is associated with an increased risk of several cancers, including breast and colon cancer. Regular physical activity can help reduce this risk while providing a range of additional health benefits.
Mental wellbeing
Physical activity supports not only physical health but also mental wellbeing. Regular movement can help reduce symptoms of anxiety and depression, improve mood and enhance overall quality of life.
Is going to the gym enough?
Many people assume that exercising for 30 minutes a day offsets hours of sitting. While regular exercise is extremely beneficial, research suggests that long periods of uninterrupted sitting may still pose health risks.
This is why WHO recommends both increasing physical activity and reducing sedentary behaviour throughout the day.
In simple terms, it is important to move more often, not just exercise occasionally.
How much physical activity do adults need?
The World Health Organization recommends that adults aim for:
- 150–300 minutes of moderate-intensity physical activity per week, or
- 75–150 minutes of vigorous-intensity physical activity per week, or
- An equivalent combination of both.
Adults should also perform muscle-strengthening activities involving major muscle groups at least twice a week.
Practical ways to reduce sedentary time
Reducing sedentary time doesn't have to be complicated. Simple changes can help increase daily movement:
- Stand up when taking phone calls
- Set reminders to move every 30–60 minutes
- Walk during lunch breaks
- Take the stairs instead of the lift
- Walk part of your commute
- Park further away from your destination
- Hold walking meetings when possible
- Stretch regularly when working from home
- Limit long periods of television viewing
The goal is simple: move more and sit less.
Frequently asked questions
Yes. According to the World Health Organization (WHO), prolonged sedentary behaviour and insufficient physical activity are associated with an increased risk of cardiovascular disease, type 2 diabetes and certain cancers, including breast and colon cancer. WHO also notes that people who are insufficiently active have a 20–30% higher risk of death compared with those who are sufficiently active.
Exercise provides significant health benefits, but it may not fully eliminate the risks associated with excessive sedentary behaviour. Experts recommend both exercising regularly and reducing sitting time throughout the day.
Although recommendations vary, standing, stretching or taking a short walk every 30–60 minutes can help break up prolonged periods of sitting.
Walking, cycling, swimming, gardening, sports, active play and many household chores all count as physical activity.
Standing can help reduce sedentary time, but regularly alternating between sitting, standing and moving is generally considered the healthiest approach.
Yes. WHO reports that more than 80% of adolescents worldwide do not meet recommended physical activity levels.
Key takeaways
- Sedentary behaviour refers to prolonged periods of sitting or reclining with very low energy expenditure.
- Spending too much time sitting is associated with an increased risk of heart disease, type 2 diabetes, obesity and some cancers.
- Regular physical activity is important, but reducing sitting time throughout the day matters too.
- Small lifestyle changes can help increase movement and support overall wellbeing.
- Building healthy habits gradually is often more sustainable than making drastic changes.
Take the next step towards a more active lifestyle
Ready to take control of your weight and feel your best? Our Weight Management Hub gives you access to practical tools, healthy recipe ideas, fitness videos, expert guidance and information on services included in your cover, all designed to help you build healthier habits and support long-term wellbeing.
If you are not a member and want to learn more about our solutions, our Sales team is here to help.
Medical Disclaimer
This blog post is for general information only and does not constitute medical advice, diagnosis or treatment. The content is not intended to replace consultation with a qualified healthcare professional and should not be relied upon to make decisions about your health. Physical activity and lifestyle changes may not be suitable for everyone and can carry risks, especially for people with existing medical conditions, injuries, or those who are pregnant or elderly. Before starting, changing or increasing any exercise routine or making significant lifestyle changes, seek advice from your doctor or another appropriately qualified health professional. If you experience pain, dizziness, chest symptoms, shortness of breath or any other concerning symptoms while being active, stop immediately and seek medical advice. In an emergency, contact your local emergency services without delay.
Meet the author
Allianz
At Allianz Partners, Health, our blog is crafted by a team of experts dedicated to providing valuable insights and guidance on global health and insurance topics. With a focus on expatriates, international businesses, and individuals navigating healthcare abroad, our authors bring a wealth of knowledge and experience to every article.
We aim to deliver practical advice, industry updates, and actionable tips to help you make informed decisions, whether you're exploring international health insurance, managing employee health plans, or staying informed about the latest healthcare trends. Trust our blog to be your go-to resource for navigating the world of global health and insurance.
