Do I sit too much?

How much sitting is too much?

Sitting has been called "the new smoking." The average adult sits 9.5 hours per day — more time than they spend sleeping. And desk workers often hit 12+ hours.

Average daily sitting time (IPAQ Global Survey)

• Desk workers: 10–12 hours/day
• Mixed jobs: 7–9 hours/day
• Active jobs: 4–6 hours/day
• Remote workers: 10–13 hours/day (often more than office!)

Health risks of prolonged sitting

• 8+ hours/day: 15% higher all-cause mortality risk
• 10+ hours/day: 34% higher mortality risk
• 12+ hours/day: Doubled risk of diabetes, heart disease

How to offset sitting

Research shows 60–75 minutes of moderate exercise daily can offset the mortality risk of 8+ hours of sitting. Even small breaks help — standing for 5 minutes every 30 minutes reduces blood sugar spikes by 60%.