September 14, 2026
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Sitting for extended periods increases the risk of cancer, a new study shows. The findings add to a growing body of research that suggest prolonged periods of sitting have adverse health consequences.
Sitting for prolonged periods of time increases cancer risk, according to a recent study that adds to a growing body of research showing that a lot of butt-in-the-chair time is not so good for the body and mind.
The study, published July 2 in PLOS Medicine, found that sitting or lying down for more than 30 minutes at a stretch each day was linked to a higher likelihood of developing cancer, with each additional hour of inactivity associated with a 10% higher risk of dying from cancer.
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But the risk of cancer dropped by 12% when even one hour of inactivity was replaced with walking, doing everyday chores and other light activity.
"Current health guidelines focus heavily on moderate or vigorous exercise, but our findings show that light movement shouldn't be ignored," Frederick Ho, the study's lead author, said in a news release. "Moving forward, clinical trials will help us move beyond blanket advice and develop personalized strategies for breaking up sitting time."
Cancer is just one of the many potential adverse health outcomes tied to prolonged bouts of sitting.
Studies have shown that sitting for sizable portions of the day, between six and eight hours, increases the likelihood of cardiovascular disease, metabolic syndrome and obesity.
A 2022 study found that even the benefits of getting 30 minutes of exercise a day was negated if the person was sedentary for much of the rest of the day. The research involved nearly 4,000 people who did the requisite half hour of physical activity but then sat for 10 to 12 hours the rest of the day – making them "active couch potatoes" with elevated blood sugar, body fat and cholesterol levels.
Other research has found a link between lots of sitting and increased risk of anxiety and depression.
So what's the bottom line?
Adults should be getting 150 minutes of moderate-intensity physical activity a week, or 75 minutes of vigorous-intensity physical activity a week. At least two days a week of muscle strengthening is also recommended, the Centers for Disease Control and Prevention says.
But to optimize health, people should add in little bits of physical throughout the day, the research says.
"I like to remind myself to go over and just look out the window often," Vahid Farrahi, lead author of the 2022 study, told the Washington Post at the time. "The solutions don't have to be intimidating. Keep it simple. Try to move more, however you can, whenever you can and in ways that you enjoy."
Health experts recommend engaging in intermittent bouts of light activity, in addition to a daily workout. Climbing the stairs instead of taking the elevator, getting up from the computer to stroll in the hallway, sweeping the kitchen and folding the laundry help decrease the health risks associated with extended sitting.
Adding even 10 to 15 minutes to a workout is beneficial.
"The goal is to be sitting less," Matthew Buman, an Arizona State University professor, who studies movement and metabolism, told the Washington Post. "We can each decide how best to get there."
