9.5 Hours of Sitting a Day: Here's What It Could Mean for Your Health

Research published in the BMJ found that middle-aged and older people who sit for 9.5 hours a day are more likely to die early. The longer your sitting time, the higher your risk of an early death. On the other hand, the study shows that individuals who are physically active, regardless of intensity, have a lower risk of early death.

This might be your cue to stand up and keep moving.

Why Your Chair Might Be Your Biggest Health Risk

Many Filipinos spend their days sitting for long periods, whether at work, in traffic, or at home binge-watching or scrolling on their devices. Here are some health risks linked to prolonged sitting:

Overweight and obesity – If you spend most of your day sitting, it can slow your digestion and affect how your body breaks down body fat. Over time, this can contribute to weight gain and raise your chances of becoming overweight or obese.
Type 2 Diabetes – Sitting for long periods can increase insulin resistance, increasing the risk of type 2 diabetes. It can also worsen the condition of those who already have it.
Heart disease – The American Institute for Cancer Research shared a study suggesting that sitting and watching too much TV can raise the risk of cardiovascular disease by 15 percent.
Legs and gluteal (buttock) muscles – Staying seated for hours at a time can weaken your leg and gluteal muscles, which are important for balance, mobility, and stability. Muscle weakness may increase your fall risk, especially as you age.
Hip and joint problems – Sitting for long periods can cause your hip flexor muscles to shorten, resulting in hip joint issues. Sitting down with bad posture is also linked with poor spine health, leading to painful premature degeneration.
Varicose veins – Sitting for long hours causes blood to collect in your legs, which is linked to varicose veins or spider veins. Although varicose veins are usually harmless, they can sometimes lead to blood clots and complications like deep vein thrombosis.
Higher risk of cancer – According to a report by The Guardian, researchers linked spending more than 30 uninterrupted minutes sitting to a higher risk of dying from cancer. The lead author of the study encourages people to get up every half-hour of sedentary behavior to help reduce the risk.
Anxiety and depression – Better Health explains that people who spend too much time sitting are missing out on the benefits of physical activity. For some individuals, this may take a toll on their mental health, increasing the risk of anxiety and depression.

How to Reduce the Health Risks of Prolonged Sitting

If you’re used to spending most of your day sitting down, it’s not too late to make some adjustments to protect your health. Even small changes to your routine can make a big impact.

Go on short walking breaks to get your blood flowing. A study featured on Harvard Health Publishing shows that five minutes of walking after every 30 minutes of sitting can help lower blood sugar and blood pressure, decreasing the risk of cardiovascular disease.
Set a timer to remind you to stand and stretch every 30 minutes.
Stand up while talking on the phone.
Use the stairs instead of taking the escalator or the elevator.
Invite your coworkers to a walking meeting instead of sitting in a conference room.
If you have a home workspace, consider getting a standing desk that allows you to stand up comfortably while working.
If you commute to and from work, try to get off the public utility vehicle one stop early and walk the rest of the way.
If you drive to and from work, consider parking farther away than usual to get more steps.
Make it a goal to engage in at least 150 minutes of exercise each week. Whether it’s brisk walking, biking, swimming, or playing a sport, building activity into your day can help reduce the effects of prolonged sitting.

Bottomline

If you’re spending 9.5 hours or more sitting every day, you might not be aware that your body is paying for the consequences. From weakened leg muscles and hip problems, to weight gain, and higher risk of chronic diseases, extended periods of sitting can quietly affect your overall health. The good news is that breaking the monotony of sitting down through simple habits like standing up every 30 minutes or taking a short walk can help lower the health risks.

While reducing sedentary behavior can help protect your overall health, it’s also wise to be prepared for the unexpected. ER Guard is a prepaid health guard that provides medical coverage for everyone from infants as young as 15 months to adults up to 60 years old.

It’s a great health card for children, a practical health card for freelancers, and a reliable health card for students, employees, entrepreneurs, and families who want added peace of mind. No matter your age or profession, being prepared for medical emergencies is always a smart choice.

FREQUENTLY ASKED QUESTIONS

1. Is sitting down for long periods bad for my health?
Yes. Spending around 9.5 hours or more sitting each day has been linked to a higher likelihood of obesity, heart disease, type 2 diabetes, cancer, muscle weakness, and more.

2. How often should I stand from my desk?
It is recommended that you stand up and move every 30 minutes. Even a few minutes of stretching or a short walk can be beneficial to your health.

3. What are simple ways to reduce the risk of sedentary behavior?
Setting reminders to get up every 30 minutes and taking short walking breaks can help reduce the health risks of sedentary behavior.

4. Is ER Guard a good health card for children?
Yes. ER Guard is a great health card for children, providing emergency medical coverage for kids as young as 15 months old.

5. Is ER Guard suitable as a health card for freelancers?
Yes. ER Guard is an affordable health card for freelancers who want emergency medical protection and added peace of mind.

Easy access health plan options for the Filipino community.

We know finding the right healthcare plan can be a complex and confusing task.
Our health plan specialists are always here to help 24/7.
Got more questions?