In modern society, many people have sedentary jobs. This category includes office workers, freelancers who work at a computer, seamstresses, drivers and many other specialists. It is mistakenly believed that such activity is less harmful than, for example, industrial work. However, in fact, a sedentary lifestyle can be the cause of many cardiometabolic diseases. Gamers and people who spend a lot of time sitting on the sofa in front of the TV are also at risk.


A number of studies have been conducted around the world to study the increased risk of mortality due to low mobility. Thus, within the Nord-Trøndelag Health Study 3 (HUNT3) in 2006–2008, 50,817 adults aged ≥20 years were studied, and the Norwegian Register of Causes of Death was studied until December 31, 2010.

The following results were obtained: during 3.3 years, 1068 deaths were registered, of which 388 were related to cardiometabolic diseases. The hazard ratio (HR) for all-cause mortality associated with total sitting time was:

  • HR 1.12 (95% CI 0.89 to 1.42) for total sitting time 4-<7 hours/day;
  • HR 1.18 (95% CI 0.90 to 1.57) for total sitting time 7-<10 hours/day;
  • HR 1.65 (95% CI 1.24 to 2.21) if total sitting time <10 hours/day

Thus, it was established that a sedentary lifestyle correlates with an increased risk of developing cardio-metabolic diseases in the short term. With this in mind, it is important for adults to reduce the total daily sitting time as much as possible to maintain health.


Another study found that a sedentary lifestyle was associated with an increased risk of all-cause mortality, regardless of physical activity. This conclusion was drawn from an analysis of a meta-analysis published in 2015, a survey of adults on lifestyle and the distribution of time spent sitting (from 2002 to 2011), national statistics on population size, life tables and total mortality. In total, data from 54 countries were analyzed.

The researchers found that the population-based proportion of all-cause mortality for each country was associated with sitting time >3 hours per day. A sedentary lifestyle contributed to 3.8% of all-cause mortality (about 433,000 deaths per year). The highest all-cause mortality due to a sedentary lifestyle was found in the following regions:

  • Western part of the Pacific Ocean;
  • Europe;
  • Eastern Mediterranean;
  • America;
  • Southeast Asia.

According to scientists, reducing sitting time will increase life expectancy by 0.20 years in these countries.


Research results show that to reduce the risk of morbidity and mortality, you need to reduce sitting time as much as possible. How is this possible if you have a sedentary job? There are several effective ways:

  1. Take breaks more often (preferably every 1.5-2 hours), get up from your work chair and do simple physical exercises for at least 5-10 minutes.
  2. It is important to choose the right table for work, the best option is a table with the possibility of height adjustment , so that you can work standing for a certain time.
  3. In transport, if possible, it is better to stand or even go one or two stops on foot.
  4. It is better to relax not on the sofa in front of the TV, but on a walk in the park.
  5. Do sports regularly.

People who spend a lot of time sitting have a vital need to spend their free time actively. Only in this way can they reduce the risk of cardiometabolic diseases.

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