Doing regular exercise alone may not be enough to maintain all aspects of physical health. Small, consistent habits practiced throughout the day often play a far greater role in keeping the body fit over a lifetime, experts told Financial Express.com.
Workplaces are becoming increasingly sedentary, to the extent that even getting up from one’s chair now requires conscious effort. Prolonged sitting is on the rise and has emerged as a major threat to long-term health, Apollo Orthopaedician Dr Abhishek Vaish told us. The worrying trend needs to be addressed for preventing chronic disease risk later on.
The habit of getting up from chair frequently adds to the micro movements cutting risk of heart disease, diabetes, and falls – reducing the risk of injury, Fortis cardiologist Dr Vinayak Agarwal told Financial Express.com.
Physical inactivity is on rise
As many as 1.8 billion worldwide or nearly one-third of the population didn’t meet the recommended levels of physical activity in 2022, as per World Health Organisation. This points to growing physical inactivity among adults, which has increased by about 5 percentage points between 2010 and 2022.
What happens when you sit for long hours
Sitting for prolonged hours and not moving the body has repercussions beyond joint and back pain, and can impact all aspects of physical health. Dr Abhishek Vaish, Sr Consultant Orthopedic, joint replacement and Sports Injury Specialist from Apollo Hospital, says his patients often come to him complaining of back and knee pain, and poor posture.
“I often see patients who exercise regularly yet struggle with back pain, knee stiffness, and poor posture. When we dig deeper, the common link is long, uninterrupted hours spent sitting,” says Dr Vaish.
How many times should you get up from your chair
Dr Vaish says there is no magic number, but a practical and evidence-backed rule is to get up from your chair every 30 minutes. That means standing, walking, or stretching at least 8–10 times during a typical workday.
“Our joints are designed for movement, not for stillness. I often tell my patients. Even the healthiest chair cannot protect your spine and knees if you remain seated for hours” said Dr. Vaish.
Dr Vinayak Agarwal, Senior Director and Head of Non-invasive Cardiology, Fortis Gurgaon says it is recommended to stand up at least once every 30–60 minutes during prolonged sitting and walking for the duration of 5-20 minutes.
“Over the course of a day, this can easily mean 30 to 50 chair rises, which helps activate muscles, improve blood circulation, and reduce stiffness,” he says.
How it improves health
Regularly standing up improves blood circulation, reduces pressure on the lower back, and keeps hip and knee joints lubricated.
“It also helps activate core muscles, which are essential for spinal support. For people with early arthritis or desk-related neck and back pain, these short movement breaks can significantly reduce stiffness and discomfort,” says Dr Vaish.
Getting up does not mean intense exercise. A brief walk to get water, a few steps around the room, or gentle stretching is enough. “Small movements repeated through the day are far more beneficial than one intense workout followed by hours of sitting,” Dr Vaish emphasises.
For older adults, regularly rising from a chair also maintains leg strength and balance, reducing the risk of falls. For younger individuals, it prevents long-term joint degeneration and postural problems.
How regularly getting up from chair prevents falls
Regularly getting up from a chair strengthens key muscle groups such as the quadriceps, glutes, and core muscles. These muscles are essential for walking, climbing stairs, and preventing falls, especially as people age.
“Stronger muscles also support better balance and joint health, reducing the risk of injury,” says Dr Agarwal.
Improves blood sugar levels
Frequent chair rises as per Dr Agarwal can also improve metabolic health, which means blood sugar levels are easier to manage for people with diabetes.
“Standing and sitting frequently increases energy expenditure compared to continuous sitting, helping regulate blood sugar levels and supporting weight management. Even short bouts of movement can make a meaningful difference when practiced consistently,” says the Fortis cardiologist.
“Good health is not built only in gyms or hospitals. It is built in daily habits. So, set a reminder, listen to your body, and remember – every time you stand up, your joints thank you,” summed up Dr. Abhishek Vaish.
Are you healthy? Take this chair stand test
Dr Agarwal also suggests a chair-stand test to get a clear picture of overall health.
Health experts often refer to the chair stand test, especially the 30-second sit-to-stand test, to assess physical fitness. In this test, a person sits on a chair and stands up as many times as possible within 30 seconds without using their hands. For adults aged 60 and above, performing 12 to 17 repetitions (depending on age and sex) is considered a sign of good lower-body strength and mobility. Younger adults typically perform even more.
Disclaimer: The information in this article is for educational and informational purposes only and is not intended as medical advice. While the author has incorporated expert medical guidance while producing the story and ensured full authentic information is provided to the reader, you should always seek the advice of a qualified healthcare provider regarding a medical condition or treatment. Never disregard professional medical advice or delay in seeking it because of something you have read here.