Health warning for UK office workers
Key Points
- Sitting above 6 to 8 hours a day is linked to higher all-cause and cardiovascular mortality
- Each extra hour of daily sitting raises cardiovascular event risk by an estimated 5%
- Prolonged sitting is harmful even for people who exercise regularly
- The guidance sets no official sitting limit but urges regular movement breaks
Sitting for more than six hours a day is associated with a higher risk of death from all causes and cardiovascular disease, according to evidence in refreshed UK physical activity guidelines published on Friday (10 July).
The UK Chief Medical Officers’ updated guidance cited meta-analytical data from 34 studies covering more than one million people, which found that above 6 to 8 hours of total daily sitting time, and 3 to 4 hours of daily TV viewing, the risk of all-cause and cardiovascular mortality increases.
A separate review cited in the report estimated a 5% increase in the risk of cardiovascular events for each additional hour of daily sedentary time.
The report stated that prolonged sitting is harmful even for people who meet the recommended 150 minutes of moderate to vigorous activity a week. “Prolonged sitting is harmful, even in people who achieve the recommended levels of moderate to vigorous physical activity,” the guidance states.
The Chief Medical Officers stopped short of setting an official daily sitting limit, stating that the evidence does not currently support a specific time threshold.
Instead, the guidance recommends that adults minimise sedentary time and break up long periods of sitting with at least light physical activity, such as walking, standing or household tasks. For older adults, even standing up regularly carries distinct health benefits, according to the report.
Natasha Jones, President of the Faculty of Sport and Exercise Medicine, said the updated guidance “highlights the importance of reducing time spent sitting” and reflected current best evidence.
Sedentary behaviour covers sitting, reclining or lying during waking hours while using little energy, including desk work, screen time and travelling in a car. The report stated the risks apply independently of exercise for some health outcomes, meaning a gym session after work does not fully cancel out a day at a desk.
The refreshed guidelines update the 2019 evidence base across all age groups and keep the existing recommendation of at least 150 minutes of moderate intensity activity per week for adults, alongside strength exercises on at least two days.
