Regular workouts are important, but they don’t cancel long hours of sitting. Here’s how much movement experts say you need to counteract a sedentary day.
Physical activity is one of the most powerful tools we have for long‑term health and performance. Decades of research show that regular movement can help preserve muscle and bone strength. It can also support heart health. In addition, it can improve metabolic function and boost overall quality of life. Even small amounts of activity can lower the risk of chronic diseases later in life.
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But here’s the catch: exercise alone isn’t enough. Sitting for prolonged periods, whether at your desk, in a car, or on your couch, is independently linked to health risks. For example, South African office workers spend around 70% of their day being sedentary. This is thought to contribute to problems like poor circulation, back pain and slow metabolism.
It’s a topic recently discussed by Drs Chris and Xand van Tulleken on their podcast What’s Up Docs?. They were joined by Dr Jo Blodgett, senior research fellow at UCL’s Institute of Sport, Exercise and Health. The episode explored the health risks of prolonged sitting and how other countries are tackling the issue.
What South African and Global Health Guidelines Recommend
South African health organisations don’t have a formal national sedentary‑behaviour limit yet. However, doctors and public health campaigns in SA generally follow the World Health Organization’s global recommendations. These say adults should aim for:
- 150–300 minutes of moderate‑intensity aerobic activity per week: (e.g., brisk walking, cycling, swimming or fast paced walking)
- Or 75–150 minutes of vigorous activity per week: (e.g., running, HIIT, sport)
- Plus muscle‑strengthening sessions on at least 2 days per week: All physical activity counts toward these totals. This can be at the gym, walking to work or playing sport.
You Can’t Outrun an Entirely Sedentary Day
One intense workout cannot fully cancel out seven or eight hours of sitting. Long periods of inactivity are linked to slower metabolism, higher blood pressure, poorer blood sugar regulation, and increased cardiovascular risk. Experts stress that it is not just about hitting your weekly exercise targets. It is about breaking up long stretches of sitting.
How Much Movement Do You Actually Need
‘In the same way we often say, “you can’t outrun a bad diet”, are you saying we can’t outrun sitting around?’ Dr Chris van Tulleken asks during the episode. Dr Blodgett agrees. Research is still ongoing, but the emerging picture suggests it’s about balance rather than trading short bursts of exercise for long periods of inactivity.
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‘It’s not about doing five minutes of vigorous activity and then sitting for an hour,’ she explains. ‘The big issue is the total amount of time spent sitting.’
Her advice is simple: break sedentary time up throughout the day. ‘We want those bouts of sitting to be as short as possible,’ she says. ‘Even every 15 to 30 minutes, can you stand up, move around a bit, then sit back down?’
Research led by Dr Blodgett and published in 2023 supports this. The study found that replacing even five minutes of sedentary time with moderate-to-vigorous activity had a measurable benefit for heart health.
‘The key takeaway,’ she says, ‘is that while small changes can have a positive effect, intensity does matter. The biggest benefits came from replacing sitting with activity that raises your heart rate, even briefly.’
Consider it a reminder: movement doesn’t have to be complicated, but it does need to be regular.
This article by Abbi Henderson originally appeared on Men’s Health UK.
