Sitting for more than 25 minutes may reduce muscle activity, study finds

October 14, 2026

Sitting for more than 25 minutes may reduce muscle activity, study finds

Sitting continuously for more than 25 minutes may reduce muscle activity and potentially increase the long-term risk of heart disease and type 2 diabetes, according to a new study by Australia’s Swinburne University of Technology.

The research, published by Dr Christian Burkneridge and examined how muscle activity changes during everyday sitting.

Researchers used specially designed shorts equipped with sensors to monitor muscle activity in daily life, collecting data from more than 7,000 sitting periods. The findings showed that muscle activity began to decline when participants remained seated for more than 25 minutes.

According to the researchers, reduced muscle activity can affect blood circulation and the delivery of glucose from the bloodstream to muscles. Over time, these changes may contribute to an increased risk of cardiovascular disease and type 2 diabetes.

Dr Burkneridge said muscles tend to remain less active during prolonged sitting than during shorter periods of sitting. However, taking regular breaks to stand, walk or move around can help maintain greater muscle activity throughout the day.

The study also found that not all sitting has the same effect on the body. Activities such as driving, talking to friends or working at a desk may involve some degree of muscle movement, while sitting in the same position for hours watching television or films can result in very low levels of physical activity.

Even small movements while sitting may be beneficial. The researchers linked greater muscle activity during sedentary periods with better health indicators, including a lower body mass index, a smaller waist circumference and a reduced risk of heart disease.

Dr Burkneridge explained that a person who spends around 10 hours a day sitting could increase overall muscle activity by the equivalent of approximately 90 minutes by getting up and moving briefly every 25 minutes.

According to the researcher, this routine could reduce muscle inactivity during waking hours by around 10 per cent.

The researchers emphasised that these breaks do not require strenuous exercise. Simple habits, such as getting up to refill a glass of water, walking a few steps or changing position, can help people incorporate more movement into their daily routines.

The findings are particularly relevant for people whose jobs or daily activities require them to spend long periods sitting in front of computers or mobile screens.