With remote work on the rise, those quick walks to the coffee machine or a colleague's desk are few and far between. You're sitting more than ever—but what does prolonged sitting really do to your health?
As a leading authority, we consulted Mai Chin A Paw, a sports scientist, epidemiologist, and professor of youth health epidemiology at Amsterdam UMC. Her research delves into how physical activity—and excessive sitting—impacts well-being.
Read also: "Is it bad to sit with your legs crossed?"
Mai Chin A Paw: "Studies indicate we sit about eight to ten hours daily, though this is a rough estimate from self-reported questionnaires. Accurately tracking personal sitting time is challenging. We don't have a precise threshold for 'too much' sitting yet. Over recent decades, we've become less active as daily tasks mechanize—we used to cycle to the mailbox or stand for phone calls, but now everything's at our fingertips.
The earliest guidelines urged exercise at least twice weekly. Lately, emphasis has shifted to moderate activities like cycling or gardening, and now reducing sitting time. Yet, evidence points to the core issue: overall lack of movement, not sitting alone."
"Regular movement promotes efficient blood flow and nutrient uptake in cells. Without muscle activity, metabolism slows. We see strong links between inactivity and risks like diabetes, heart disease, and cancer. Sedentary workers often face back, shoulder, and neck pain from static postures. Prolonged stillness can compress nerves and blood vessels, leading to cramps.
Claims that 'sitting is the new smoking' oversimplify—though excessive sitting is concerning. Most adults and children move far too little."
"For desk-bound jobs, regular exercise compensates effectively. Don't think workouts are wasted if you sit a lot—movement always benefits. Integrate activity daily: relocate the printer, take stairs, walk during calls, cycle errands, or use a distant restroom. One study found no blood marker differences between eight hours sitting versus standing. True movement is essential."
Source: Santé November 2019, text Maike Abma
