Modern technology and lifestyle habits have made life more convenient—but also more inactive. Around the world, many people spend most of their day sitting, whether at a desk, in a car, or on the couch. The World Health Organization (WHO) now considers this lack of movement one of the top risks for serious health problems and early death.
It’s important to understand that physical inactivity and a sedentary lifestyle are not quite the same thing. Physical inactivity means not getting enough exercise—less than 30 minutes of moderate activity a day, like walking.
A sedentary lifestyle, on the other hand, refers to how much time we spend sitting or lying down during the day. This includes time at work, watching TV, scrolling on your phone, or commuting.
For years, people believed that doing 30 minutes of exercise a day was enough to stay healthy. But new research shows that long periods of sitting can undo many of the benefits of that exercise. In fact, even if you meet the recommended 7,000 daily steps, sitting for eight hours or more a day is still considered harmful.
One study in PLOS ONE revealed that while intense workouts can help reduce some of the damage caused by sitting, cutting down on the total amount of time spent sitting is just as important. Another study published in the Journal of the American College of Cardiology found that sitting for long hours increases the risk of dying early by up to 40%.
So what can you do about it?
Experts suggest adding “active breaks” or “exercise snacks” into your day. These are short bursts of physical activity that you do throughout the day to break up long periods of sitting. You don’t need fancy gym equipment or a big time commitment—just a few minutes here and there can make a big difference.
A 2021 study showed that these short breaks can improve heart and metabolic health. By 2024, more research confirmed that taking 3 to 4-minute high-intensity breaks three times a day can lower the risk of heart disease and cancer-related death.
A newer study also found that these quick exercise breaks help boost cardiovascular health, muscle strength, and how your body handles blood sugar.
But what kind of movement is best?
To find out, researchers looked at different types of activities in a recent study published in Medicine & Science in Sports. They observed overweight young men and divided them into four groups: one sat all day; one took a 30-minute walk; another walked for 3 minutes every 45 minutes; and the last group did 10 squats every 45 minutes.
The results? Doing 10 squats or a 3-minute walk every 45 minutes worked better for controlling blood sugar than a single 30-minute walk. That means short, regular movement breaks throughout the day are more effective than one big chunk of exercise.
The good news is that these “exercise snacks” are easy to fit into your day, whether you’re at home or at the office. Every 45 minutes or so, try standing up for 1 to 3 minutes and doing a few squats, walking up and down the stairs, stretching, or walking with longer steps. Even jumping in place works. Choose what feels right for you and your environment.
While the WHO still recommends at least 150 minutes of moderate exercise per week, this doesn’t have to happen all at once. Breaking up your sitting time with short, simple movements can protect your heart, improve your metabolism, and keep your muscles strong.
In short, small steps add up. Making time for mini-movement breaks can help undo the damage of too much sitting and build a healthier, more active life—one squat or walk at a time.
If you care about bone health, please read studies that plant-based diets can harm your bone health without these nutrients, and this bone problem may strongly increase COVID-19 death risk.
For more health information, please see recent studies that too much of this vitamin may increase your risk of bone fractures, and results showing this type of exercise may protect your bone health, slow down bone aging.
The research findings can be found in PLOS ONE.
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