A daily 30–60 minute workout can improve cardiovascular fitness, blood pressure, insulin sensitivity and weight management, but it does not completely cancel out the effects of sitting for 8–10 hours. Experts describe this as being “active but sedentary”—exercising regularly while remaining inactive for much of the day. Prolonged sitting can affect circulation and glucose and fat metabolism and contribute to cardiovascular risk. The solution is not necessarily more intense exercise, but more movement throughout the day. Cardiologists recommend standing or walking every 30–60 minutes, taking stairs, walking during phone calls and adding short walks after meals. The ideal routine combines structured exercise with frequent everyday movement.
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