According to a major new study tracking more than 90,000 people, sitting for long, uninterrupted periods was associated with an increased risk of cancer.
After monitoring participants’ movement with accelerometers over 12 years, researchers found that every additional hour a day spent in prolonged sedentary behaviour – sitting or lying down while awake – was linked to a 10% higher risk of dying from cancer.
However, the researchers also found that breaking up prolonged sitting with even light activity, such as household chores or a gentle walk, was associated with a lower risk. Even greater benefits were observed with moderate and vigorous activity.
Considering how much time many of us spend sitting every day, it’s an important finding. It reinforces that while prolonged sedentary time isn’t great for our health and longevity, incorporating small ‘movement snacks’ throughout the day may help offset some of those risks. We don’t have to stop sitting altogether – we just need to move a little more.
In fact, another recent study, published in the British Journal of Sports Medicine, found that ‘exercise snacks’ – very short bouts of exercise lasting five minutes or less – performed a few times throughout the day improved fitness and cardiometabolic health in people who weren’t physically active.
Someone who knows just how transformative movement can be – no matter how big or small – is Olympic gold medallist Sally Gunnell, who often shares beginner-friendly workouts designed to improve functional strength and mobility.
One such workout is designed specifically to help break up long periods of sitting.
‘If I was sat at my desk all day and I’ve only got five minutes, these are the exercises that I would do,’ she says.
Instagram / @sallygunnell
The exercises
How to do it: Repeat the circuit 1-2 times, then enjoy your well-deserved tea or coffee, says Sally.
1. Step-up x 10 on each leg
You can progress the exercise by adding weight.
2. Tricep dip x 10
Sally uses a step for these, but most raised surfaces can work.
3. Squat x 10
4. Press-up x 10
Sally does incline press-ups using a countertop.
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Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.