What are the common misunderstandings about sitting too long?
This answer is a draft. It stays unpublished until legal review and source verification are complete.
"Sitting is the new smoking" has spread around the world. Japan is generally described as a country where adults' sitting time is long by international comparison, and the 2023 national guide mentioned "sedentary behaviour" for the first time. Here is what that means in practice.
In numbers
| Item | Figure | Source |
|---|---|---|
| Japanese adults' sitting time on weekdays | About 7 hours (among the longest of 20 countries compared) | Bauman et al. (2011), University of Sydney international comparison |
| The 2023 Guide's approach | Reduce sedentary behaviour (sitting or lying, energy expenditure 1.5 METs or less) and move often | MHLW |
| How often to stand up | Once every 30 minutes to 1 hour | Various public sources |
| Guidelines for screen (VDT) work | No more than 1 hour of continuous work, with a 10–15 minute break between work periods | MHLW (2019 revision) |
- Many studies link long sitting time with health risks independently of how much exercise you do, which is the background to its mention in the 2023 Guide.
- Several surveys show that the spread of working from home removed the commute walk and pushed sitting time up further.
[Verify] Check the international comparison of sitting time against the original paper (Bauman et al., 2011), and the passages on sedentary behaviour in the 2023 Guide and the VDT work guidelines with the MHLW.
Misunderstanding 1｜Exercise at the weekend, and sitting all week is fine
The effect of exercise and the effect of sitting are assessed as separate things. You need both.
Misunderstanding 2｜A standing desk solves it
Standing all day is its own strain (swollen legs, lower back). The point is "do not stay in one posture" — switch between sitting and standing.
Misunderstanding 3｜Standing counts as exercise
Standing burns a little more than sitting, but it is no substitute for exercise. While you are up, walk, take the stairs, or march on the spot — that is the practical version.
Misunderstanding 4｜A break is time to "rest"
In the VDT work guidelines, the break is time to move your eyes and your body. Look away from the screen, stand up and walk — that is what the break is really for.
Misunderstanding 5｜Japanese people sit too much because of work, so nothing can be done
Workplace tricks widely shared in Japan include a timer to stand up every hour, putting the copier and the kitchenette further away, and taking phone calls standing. The trick to keeping it up is a system, not willpower.
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Sources
- Ministry of Health, Labour and Welfare, *Physical Activity and Exercise Guide for Health Promotion 2023* [健康づくりのための身体活動・運動ガイド2023]
https://www.mhlw.go.jp/content/10904750/001171393.pdf
- Ministry of Health, Labour and Welfare, *Guidelines for Occupational Health Management in VDT Work* [情報機器作業における労働衛生管理のためのガイドライン] (2019)
https://www.mhlw.go.jp/content/000539604.pdf
- Bauman A, et al. "The descriptive epidemiology of sitting: a 20-country comparison." *Am J Prev Med.* 2011
https://pubmed.ncbi.nlm.nih.gov/21767729/
⚠️ Editorial note: the source URLs above were identified by search. Our working environment cannot reach go.jp domains, so the contents have not been checked against the text. Verify every source before publication and record who checked it and when.
About this article
What we share here are ideas and everyday practices passed down among people living in Japan, together with general information drawn from public sources. They are not official recommendations, and they are not professional instruction. Practices vary between households and regions.
This is general information. Results vary from person to person and depend on your own conditions and surroundings.
Please decide for yourself, using your own judgement, whether any of this suits your situation. We cannot accept responsibility for any damage, loss or injury arising from following this article.
This article is not meant to diagnose or manage any specific medical condition. If you are worried about your health, see a doctor rather than relying on your own judgement.
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