Spending too much time sitting can raise the risk of heart disease and diabetes in people over 60, according to a new international study.
The study looked at data from 28 different research projects involving more than 82,000 older adults and found strong links between sitting time and poor health—even for people who exercise regularly.
The study was published in the Journal of Physical Activity and Health. It found that the longer older adults sit during the day, the higher their chances of having problems like high blood sugar, high cholesterol, high blood pressure, and bigger waistlines.
These are all signs that the body may be developing serious conditions like heart disease, stroke, or type 2 diabetes.
The main message is clear: even if you exercise, sitting too much during the rest of the day can still harm your health. Dr. Daniel Bailey, a researcher at Brunel University London, explained, “This is a link we can’t ignore. Meeting weekly exercise goals is good, but it’s not enough if you spend most of the day sitting.”
In the UK, where over 12 million people are aged 65 or older, many seniors spend as much as 80% of their waking hours sitting down. This is especially common in winter or among people with health or mobility issues. That adds up to long hours of inactivity that can silently increase health risks without people even noticing.
One of the most striking findings was that these health effects appeared even in people who did not have any current illnesses. In fact, waist size—an important signal of potential health problems—showed the strongest link to sitting time. Dr. Bailey pointed out that this gives doctors and families a chance to act early, before more serious problems start.
The research also showed that regular exercise didn’t fully protect people from the effects of sitting too much. Even active older adults still faced increased health risks if they sat for long stretches throughout the day.
Dr. Bailey said that we need better strategies to help older people reduce sitting time, not just get more exercise. “Simple changes like standing during phone calls, taking short walks, doing light chores, or spending less time watching TV can make a big difference,” he said.
This was the most detailed study so far looking at the impact of sitting on older adults’ heart and metabolic health. It was conducted by researchers at Brunel University London, the University of Lincoln, Federation University in Australia, and the University of Bedfordshire.
The findings are especially important for health systems like the NHS, which is seeing more people being diagnosed with heart disease and diabetes. Policymakers, doctors, and community groups are being urged to help older adults stay active not just through workouts, but throughout the day.
Dr. Bailey stressed that it will take a combined effort from doctors, councils, charities, and families to change the message. “It’s not just about promoting exercise,” he said. “It’s also about reminding people that sitting less is just as important for staying healthy as moving more.”
If you care about heart health, please read studies about how eating eggs can help reduce heart disease risk, and Vitamin K2 could help reduce heart disease risk.
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