What are three examples of being sedentary?

October 2, 2025 •

5 min read

According to the American Heart Association, adults spend an average of 6-8 hours per day in sedentary behavior. Understanding what constitutes this behavior is crucial for your health. So, what are three examples of being sedentary, and why do they matter?

Quick Summary

Examples of sedentary behavior include watching television for prolonged periods, sitting at a desk all day for work, and driving for long commutes. This lifestyle involves minimal physical movement and is distinct from simply not exercising enough, carrying significant health risks.

Key Points

Prolonged Sitting: Activities like binge-watching TV, sitting at a desk for long workdays, and extensive commuting are prime examples of sedentary behavior.
Low Energy Expenditure: Sedentary behavior is defined by minimal energy use, typically at or below 1.5 METs, and is distinct from general physical inactivity.
Significant Health Risks: A sedentary lifestyle increases the risk of obesity, cardiovascular diseases, type 2 diabetes, and musculoskeletal problems.
Mental Health Impact: Studies have linked passive sedentary activities, like excessive TV viewing, to a higher risk of depression.
Actionable Change: Small changes, such as incorporating regular standing or short walks, can effectively break up sedentary time and improve health outcomes.
Mitigating Effects: Even if you exercise regularly, minimizing overall sitting time is crucial for optimal health and can counteract some negative effects.

Understanding Sedentary Behavior: More Than Just Sitting

Sedentary behavior is a waking activity characterized by an energy expenditure of 1.5 metabolic equivalents (METs) or less, while in a sitting, reclining, or lying posture. This definition is more specific than simply being physically inactive. You could be a marathon runner who spends all their non-running hours sitting, making you both active and sedentary. This distinction is vital for a comprehensive understanding of its health implications.

Example 1: Binge-Watching TV or Streaming Content

One of the most classic and widespread examples of sedentary behavior is spending hours watching television, movies, or streaming series on a computer or tablet. This activity requires very little energy expenditure beyond the occasional reach for a remote or snack. For many, this is a daily or nightly ritual that extends for multiple hours, contributing significantly to their overall sedentary time. The problem is compounded by the fact that it is often combined with other unhealthy habits, like snacking on high-calorie, low-nutrient foods. Studies have shown a direct link between extended TV time and an increased risk of obesity, type 2 diabetes, and cardiovascular issues.

Example 2: The Modern Office Job

For many in the modern workforce, a typical workday involves eight or more hours of sitting at a desk in front of a computer. This routine, often followed by a sedentary commute, is a prime example of chronic, occupational sedentary behavior. Even with a short lunch break, the vast majority of the day is spent in a seated position. This prolonged sitting can lead to a host of health problems, including poor posture, back pain, and weakened leg and gluteal muscles. Breaking up these long periods of sitting with simple activities like standing up to stretch, walking to a colleague's desk, or using a standing desk can help mitigate some of the negative effects.

Example 3: Long Commutes in a Vehicle

Whether in a car, bus, or train, long daily commutes contribute significantly to a sedentary lifestyle. Many people spend an hour or more in each direction, simply sitting. This time is often added to the hours spent sitting at work and at home, creating a daily routine dominated by low-energy, stationary activities. The dependence on motorized transport over walking or cycling is a major factor in the global rise of sedentary behavior. This passive time can lead to the same metabolic and musculoskeletal issues as other forms of prolonged sitting.

Breaking the Sedentary Cycle: Active vs. Sedentary

It is important to differentiate between physical inactivity and sedentary behavior. Physical inactivity is the lack of sufficient physical activity, while sedentary behavior is a distinct behavior characterized by low energy expenditure while sitting or reclining. You can be physically active and still be sedentary. For example, a person who runs for an hour in the morning but sits for the other 15 waking hours of the day is both active and sedentary. The key is to reduce the time spent being sedentary, regardless of your exercise habits.

Health Consequences of a Sedentary Lifestyle

A prolonged sedentary lifestyle has far-reaching consequences beyond weight gain. It can increase the risk of serious health conditions through various mechanisms.

Cardiovascular and Metabolic Health

Extended sitting time is an independent risk factor for cardiovascular disease (CVD) and type 2 diabetes. It can lead to metabolic dysfunction, characterized by elevated blood triglycerides and reduced insulin sensitivity. The inactivity of muscles, particularly in the legs, reduces the activity of an enzyme called lipoprotein lipase (LPL), which is crucial for processing fats and sugars in the blood.

Musculoskeletal and Postural Issues

Chronic sitting can lead to muscle atrophy and poor posture. Weakened core, hip, and leg muscles can lead to back and joint pain. Furthermore, studies have shown that bed rest and extended inactivity can lead to a reduction in bone mineral density.

Mental and Cognitive Health

Sedentary behavior has also been linked to negative mental health outcomes. Some studies have found a positive correlation between mentally passive sedentary behaviors, such as watching TV, and an increased risk of depression. While the link is complex, it is theorized that reduced social interaction and a decrease in mood-boosting physical activity play a role.

Strategies for Reducing Sedentary Time

Fortunately, there are many strategies to counteract the effects of a sedentary lifestyle. The goal is to break up periods of sitting and incorporate more movement throughout your day.

At Work: Use a standing desk or simply stand up and stretch every 30-60 minutes. Take walking meetings with colleagues. Park further away from the office entrance. Use the stairs instead of the elevator.
At Home: Incorporate movement into your routine. Stand up and walk around during TV commercials or while on the phone. Do simple chores, like vacuuming or gardening, to stay active. Instead of using a tablet on the couch, get up and read a book outside.
Commuting: If possible, consider cycling or walking part of your commute. If you use public transport, stand instead of sitting. If you drive, park further away from your destination to get in a few extra steps.


Sedentary Activity	Health Risk	Alternatives to Mitigate Risk
Watching TV for hours	Obesity, Type 2 Diabetes, CVD	Get up during commercials, stretch, or do light chores. Limit screen time and find active hobbies.
All-day office work	Back pain, poor posture, muscle weakness	Use a standing desk. Walk over to talk to colleagues instead of emailing. Take the stairs.
Long daily commute	Weight gain, cardiovascular risk, poor blood sugar levels	If possible, walk or bike part of the way. Take breaks on long car trips.

Conclusion: A Shift Towards a Healthier Lifestyle

Recognizing what constitutes a sedentary lifestyle is the first step towards a healthier existence. While activities like watching TV, working at a desk, and long commutes may seem unavoidable in modern life, there are numerous opportunities to integrate more movement. Reducing sedentary time is not about eliminating relaxation but about cultivating a more balanced approach to how we spend our waking hours. The accumulated small steps toward a more active lifestyle can lead to significant long-term health benefits for your body and mind.

For more in-depth information on the physiological impact of sedentary behavior, see this review from the National Institutes of Health: Sedentary Lifestyle: Overview of Updated Evidence of Potential Health Risks

Frequently Asked Questions

Sedentary behavior refers to any waking activity that involves minimal movement and low energy expenditure, such as sitting or lying down. Physical inactivity is the failure to meet the recommended guidelines for moderate to vigorous physical activity. It's possible to be both, or to be active but still spend a large portion of your day being sedentary.

Yes, under the standard definition, quiet standing is also considered a sedentary activity because it involves a very low energy expenditure, typically under 1.5 metabolic equivalents (METs). However, it is a healthier alternative to sitting and can be a good way to break up periods of sitting time.

While regular exercise is extremely beneficial, research shows that it may not completely offset the negative health effects of prolonged sitting. Reducing your total sedentary time throughout the day, in addition to exercising, is the most effective approach for optimal health.

To reduce sedentary time at work, you can try using a standing desk, taking walking breaks every hour, holding walking meetings, or walking over to talk to a coworker instead of sending an email. Taking the stairs instead of the elevator is another simple change.

Modern technology has significantly increased sedentary time by making many tasks easier to complete while seated. Examples include online shopping, online banking, and spending leisure time on a computer or smartphone for entertainment, all of which reduce the need for physical movement.

Yes, children are also at risk. Excessive recreational screen time, like watching TV or playing video games, contributes to a sedentary lifestyle from a young age. Encouraging more active play and limiting screen time is important for their long-term health.

Some studies suggest a link between sedentary behavior and poor mental health, including an increased risk of depression. This may be due to reduced social interaction, less time spent on mood-boosting physical activities, and the mental passivity often associated with sedentary pastimes.