Health risks of Prolonged sitting in Children and How to Prevent Them
For children, sitting is a normal part of their everyday routine. They may spend a lot of their time engaged in activities such as doing homework, attending classes, or using digital devices. These activities often include prolonged periods of sitting. However, sitting for long periods without taking regular breaks may affect their overall health and wellbeing.
Sedentary behaviour is a term that describes activities that are done while sitting or lying down and require very little energy and physical movement. Research suggests that sedentary behaviour among children and young people can lead to several health issues.
Therefore, it is important to make sure that the parents are aware about the possible health risks of prolonged sitting. They should also be encouraged to take necessary steps to help children stay active and reduce their sedentary time throughout the day.
Negative Effects of sitting too long in children
Research has shown that regular movement has a positive effect on a child’s physical, mental, and cognitive health.
According to the World Health Organization (WHO), children and adolescents aged 5-17 years should spend at least 60 minutes per day on moderate-to-vigorous physical activity. Regular physical activity is important for the proper growth and development of the children.
However, when children spend long hours sitting, they may be less physically active during the day. Over time, this lack of physical activity may have several negative effects on their health, including:
● Higher risk of becoming overweight or obese
● Increased risk of developing higher blood pressure, type 2 diabetes, and unhealthy cholesterol levels.
● Reduced heart and muscle strength
● Poor posture and reduced bone health
● Low self-esteem and poor social skills
● Reduced academic performance
● shorter sleep duration
How to Reduce the Effects of Prolonged Sitting Time
Making small changes to children's daily routine can reduce the amount of time they spend sitting. These simple changes can develop healthier habits and help children lead a more active lifestyle.
The following are some practical ways to achieve this:
Take regular breaks
Encourage children to take regular breaks from sitting throughout the day. Short periods of movement every 30-60 minutes of sitting can help break up long periods of inactivity.
Create an active learning environment
School-based interventions such as sit-stand desks can help reduce sitting time during class hours.
Set limit on recreational screen time
Limiting the use of smartphones, television, and video games can help to reduce sedentary time in children.
Include movement during study time
Taking short breaks between schoolwork can help children avoid sitting all day.
Promote daily physical activity
Encourage children to take part in outdoor games and activities. Cycling, running, dancing, and walking can help reduce sedentary behaviour and keep children physically active.
Conclusion
Many children spend a significant part of their day time doing activities that involve prolonged sitting. However, long periods of sitting should be balanced with regular movement. Taking short activity breaks, limiting screen time, staying physically active, and promoting an active learning environment can reduce sedentary time in children. Moreover, these habits can lower the negative effects of sitting all day. Encouraging these habits early can help children maintain a healthy lifestyle as they grow up.
Reference
1. Tremblay MS, LeBlanc AG, Kho ME, Saunders TJ, Larouche R, Colley RC, et al. Systematic review of sedentary behaviour and health indicators in school-aged children and youth. Int J Behav Nutr Phys Act [Internet]. 2011 [cited 2026 Mar 12]; 8(1):98. Available from: https://doi.org/10.1186/1479-5868-8-98.
2. WHO guidelines on physical activity and sedentary behaviour [Internet]. [cited 2026 Mar 12]. Available from: https://www.who.int/publications/i/item/9789240015128.
3. Hegarty LM, Mair JL, Kirby K, Murtagh E, Murphy MH. School-based Interventions to Reduce Sedentary Behaviour in Children: A Systematic Review. AIMS Public Health [Internet]. 2016 [cited 2026 Mar 12]; 3(3):520–41. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5689814/.
4. Schwenke P, Coenen M. Influence of Sit-Stand Tables in Classrooms on Children’s Sedentary Behavior and Teacher’s Acceptance and Feasibility: A Mixed-Methods Study. Int J Environ Res Public Health [Internet]. 2022 [cited 2026 Mar 12]; 19(11):6727. Available from:
5. Physical activity guidelines for children and young people. nhs.uk [Internet]. 2022 [cited 2026 Mar 12]. Available from:
