Sedentary Behaviour

Sedentary behaviour means spending long periods sitting or lying down while awake — such as working at a desk, watching television, or driving. Even if you exercise regularly, too much sitting can negatively affect your metabolism and contribute to weight gain over time.

Sedentary behaviour is defined as any waking behaviour characterised by energy expenditure ≤1.5 metabolic equivalents (METs) while in a sitting, reclining, or lying posture. It is distinct from physical inactivity — an individual can meet physical activity guidelines yet still be highly sedentary. Prolonged sedentary time is independently associated with increased all-cause mortality, cardiovascular disease, type 2 diabetes, and obesity, mediated in part by reduced lipoprotein lipase activity and impaired glucose uptake.

Breaking up sedentary time with short movement breaks — even standing or walking for 2 minutes every 30 minutes — has measurable metabolic benefits. Dr Joseph Wang emphasises that sustainable weight management combines both structured exercise and reducing daily sitting time.