Americans are more sedentary than ever — with half of adults sitting for more than 9.5 hours each day.
A major culprit: technology. The number of desk jobs has surged 83% since 1950, and only 20% of the workforce is considered physically active. Average daily driving time is up — exceeding one hour — and Americans now spend more than 6 hours per day online for leisure.
This shift in behavior across all aspects of life, from work to play, carries real consequences. Prolonged sitting weakens the immune system and raises the risk of chronic conditions, including obesity, diabetes, hypertension, and cancer. Sitting for 8 hours or more per day is linked to a 16% increase in premature death. For optimal health, sitting time should be limited to less than 4 hours daily — a goal that only 3% of Americans achieve.
Exercise can offset the dangers of too much sitting, up to a point. A daily 30-minute brisk walk for those who sit for 4 to 8 hours — 60 minutes for those who sit more than 8 — helps mitigate the harmful health effects of being sedentary. But research published in the February 2025 Journal of American Cardiology showed that no amount of exercise protects those who sit 10.5 hours a day or more: Even with the addition of physical activity, the risk of heart failure and cardiovascular death is increased by 60%.
Less sitting and more moving is the best way to stay healthy. Start by taking a 5-minute break for every 30 minutes of sitting: Stand and stretch, or walk in place. Get up every time you send or receive a text, or after every book chapter you read. Only watch TV at night, and try pacing during television commercials or phone calls. Park your car as far away from your destination as possible, and opt for the stairs instead of the escalator.
If you have a sedentary job, consider using a standing desk some of the time. Visit your colleagues instead of calling or emailing them. Move your wastebasket so you have to get up to use it, and when you take a bathroom break, go to the farthest one. Take a walk during lunch.
The Centers for Disease Control and Prevention recommends a minimum of 150 minutes of moderate-level physical activity weekly — or taking a half hour to dance, walk, run, or bike five times a week. Always check with your medical provider before starting a new workout program.
Dr. Mary Jenkins, a contributor to the Herald and member of its board of directors, retired after nearly 40 years as a family practice physician in New York state.