Is Lying Down Better Than Sitting? The Truth About Sedentary Habits

September 21, 2025 •

4 min read

Studies show that both excessive sitting and prolonged lying down, when awake, are forms of sedentary behavior that increase health risks. The question, is lying down better than sitting?, has a surprising answer that challenges common assumptions about rest and health.

Quick Summary

For waking hours, neither lying down nor sitting is inherently better, as both are sedentary activities with associated health risks. The most important factor is frequent movement and reducing overall inactive time, not just changing your static position.

Key Points

Both are Sedentary: Prolonged sitting and lying down are both forms of sedentary behavior and offer similar health risks when done excessively during waking hours.
Movement is Key: The most crucial factor for better health is reducing overall inactive time by incorporating frequent movement throughout the day.
Back Health Nuances: A slightly reclined sitting position can be better for spinal discs than a perfectly upright 90-degree posture, reducing pressure.
Sleep is the Exception: Lying down during sleep is essential for physiological repair and recovery, differentiating it from prolonged inactivity during waking hours.
Break the Habit: Simply switching from a chair to a bed for work is not a solution; the focus must be on breaking up long periods of inactivity with short bursts of movement.
Metabolic Impact: Both prolonged sitting and lying down can slow down metabolism and lead to increased blood sugar and cholesterol levels.
Circulation Concerns: Excessive time in either position can cause poor circulation and increase the risk of blood clots.

The Problem with Sedentary Behavior

The perception that lying down is a healthier alternative to sitting is a common misconception, often stemming from a desire to find a simple solution to the well-documented risks of prolonged sitting. The reality, however, is that both are forms of sedentary behavior. An exercise physiologist noted that the key term should be "sedentary behavior," which includes sitting, reclining, or lying down, as it's defined by its low level of energy expenditure. This means that simply moving from your office chair to your sofa does little to mitigate the long-term negative health effects.

The Low Energy Trap

The fundamental issue with both sitting and lying down for extended periods during waking hours is the lack of muscle engagement. When our large muscle groups are not active, our metabolism slows down. This can lead to a cascade of negative health consequences, including a rise in blood sugar and cholesterol levels. A compelling 2010 study highlighted this problem, showing that healthy young men developed metabolic problems, including serious insulin resistance, after just two weeks of increased sedentary time. The outcome was the same whether they spent their time sitting or lying in bed.

Why Movement is the Real Solution

Experts agree that the key to combating the ill effects of a sedentary lifestyle is not finding a better static position but incorporating regular movement. The World Health Organization (WHO) recommends 150 minutes of moderate physical activity per week for adults. This doesn't have to be formal exercise; it can be integrated into your daily routine by taking a brisk walk, using the stairs, or doing household chores. The goal is to break up long periods of inactivity.

The Nuances of Lying Down vs. Sitting

While generally similar in their sedentary nature, there are specific contexts where one may offer a distinct advantage over the other. It's important to understand these differences to make informed choices for your health.

Lying Down for Rest and Recovery

Lying down is an essential part of the human experience, particularly during sleep. Sleep is the primary exception to the rule against prolonged lying down. Our bodies require this prone position for several hours a night to undergo vital physiological repair processes. In contrast, lying down excessively during waking hours contributes to physical deconditioning, weakening muscles and slowing metabolic processes. For those with certain medical conditions like acid reflux or specific types of back pain, a doctor might recommend a reclined position for temporary relief.

The Case for Reclined Sitting

When it comes to spinal health, not all sitting is equal. Research suggests that a reclined sitting posture, specifically a backrest angle between 95 and 115 degrees, can be more beneficial for your spine than sitting perfectly upright at 90 degrees. This position reduces the pressure on spinal discs, which are often the source of chronic back pain. However, this is not a license for prolonged inactivity; even in the most ergonomic chair, frequent position changes and breaks are necessary to prevent fatigue and discomfort.

The Risks and Benefits: A Comparison Table


Aspect	Prolonged Sitting	Prolonged Lying Down	The Better Choice
Energy Expenditure	Low	Low	Neither is significantly better during waking hours.
Metabolic Health	Can lead to increased blood sugar and cholesterol.	Can also lead to metabolic problems.	Movement is the best choice for metabolic health.
Circulation	Can cause blood to pool in the legs, increasing risk of issues like blood clots.	Can also lead to slower circulation and blood clots, especially in the immobilized.	Frequent movement is essential for healthy circulation.
Spinal Pressure	Upright sitting places more load on the spine and discs than a reclined posture.	Lying flat can alleviate some spinal pressure.	The best posture is the next posture; vary your position often.
Musculoskeletal Health	Contributes to issues like back pain, neck stiffness, and poor posture.	Leads to muscle deconditioning and weakness, especially if bedridden.	Regular exercise and stretching are vital.
When is it Best?	For focused tasks, meetings, or meals.	Primarily for sleep and doctor-recommended rest.	For most activities, alternating between sitting, standing, and moving is ideal.

Strategies for an Active Lifestyle

Since neither lying down nor sitting is the ideal choice for prolonged periods of wakefulness, the solution lies in adopting a more active lifestyle. Here are some actionable strategies to help you move more and sit less.

Break Up Your Inactivity: Set a timer to remind yourself to get up and move every 30-60 minutes. Stand up, stretch, walk to get a glass of water, or simply walk around the room for a few minutes. Consistent, short breaks are more effective than one long workout session at the end of the day.
Integrate Movement into Your Day: Look for opportunities to move more naturally. Consider walking or cycling for short errands, taking the stairs instead of the elevator, or pacing while on a phone call. These small changes add up over time.
Optimize Your Workstation: If you work at a desk, consider using a standing desk or a treadmill desk. If that's not feasible, make use of ergonomic chairs that allow for a reclined position to reduce spinal pressure, but remember to vary your posture frequently.

Conclusion: The Importance of Movement

Ultimately, the debate over is lying down better than sitting? is a false dichotomy. Both are sedentary states that carry health risks when performed excessively during waking hours. The true measure of health is not the static position we assume, but the amount of movement we incorporate into our lives. By reducing overall sedentary time and embracing a more active lifestyle, we can mitigate the dangers of inactivity and promote better general health. The "best posture is the next posture," so keep moving, stay active, and avoid prolonged inactivity in any single position. For more information on the risks of a sedentary life, see this authoritative resource on the risks of sitting too much.

Frequently Asked Questions

No, both working from a bed or a couch and working at a desk involve prolonged sedentary behavior. The key to better health is frequent movement and breaking up periods of inactivity, regardless of the surface you are on.

Lying flat can temporarily alleviate some spinal pressure compared to sitting. However, a slightly reclined sitting position can also reduce pressure on the spine. The best strategy is to vary your posture frequently and avoid prolonged static positions, whether sitting or lying down.

Sleep is a vital physiological process for repair and recovery, making it a necessary exception to the rule against prolonged lying down. In contrast, lying down while awake is simply a form of low-energy sedentary behavior with associated health risks.

Yes. Studies show that even physically active individuals who sit for long hours can still face increased health risks, such as higher cholesterol ratios and BMI. Exercise is important, but it doesn't negate the negative effects of a largely sedentary day.

To reduce sedentary time, incorporate regular movement breaks every 30-60 minutes. Use a standing desk, take walking meetings, do stretches, and find creative ways to be more active throughout your day.

Reclining is a specific form of sitting. While a slightly reclined position can be more ergonomic for the spine than sitting upright, it is still a sedentary posture. It does not provide the same benefits as being upright and moving.

The most important message is that the duration of your inactivity is more harmful than the specific posture (sitting vs. lying). Prioritize incorporating frequent movement and reducing overall sedentary time to combat the health risks associated with a low-energy lifestyle.