Completing 10k Steps But Sitting For 10 Hours Straight? Expert Shares Why It’s Risky

Counting steps has become more of a trend of late. Fitness enthusiasts are obsessed with finishing 10,000 steps. Many believe it’s a magic formula which can keep one healthy and hearty, even if they spend the rest of the day bed rotting. But let us break this bubble for you. If your day starts with a long walk or jog, but you spend 10 hours sitting at your desk, that is not considered good for your overall health. Let us explain why.

To get a better understanding, we got in touch with Dr Niranjan Singh, Senior Consultant, Internal Medicine, CK Birla Hospitals, Jaipur.

Viral Post Focuses On Importance Of An Active Lifestyle

Social media posts about health and fitness gain a lot of traction. One such instagram post recently went viral. The account belonged to Dr Sumit Kapadia, Vascular Surgeon & Varicose Vein Specialist. He spoke about the importance of staying active all day, and why a 10,000 step count doesn’t negate the risks of a sedentary lifestyle.

 

 

 

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A post shared by Dr Sumit Kapadia (@drsumitkapadia)

He wrote in his post: “This is something I tell my patients almost every day. You can hit your step goal in the evening…but if you’ve been desk-bound from 9 AM to 7 PM, your veins have already taken the damage. Because circulation doesn’t depend on how much you walk. It depends on how often you move. Long sitting → blood stagnation → vein valve weakness → swelling → varicose veins → higher risk of clots. Even a healthy step count cannot reverse 10 hours of immobility.

So here’s the real rule:

• Get up every 45–60 minutes.
• Stretch.
• Walk for 2 minutes.
• Move your calf muscles — they’re your ‘peripheral heart.’
• Tiny breaks. Huge difference. Your veins don’t need marathons. They need movement. How many hours do you think you sit in a day? (Be honest, you might surprise yourself).”

Can A Healthy Step Count Reverse 9-10 Hours Of Immobility?

If you think you can sit all day in front of your laptop or indulge in bed rotting, just because you went for your morning walk – you are wrong.

“While reaching 10,000 steps is helpful, sitting for nine or ten hours straight damages the metabolism and circulatory system. Long sedentary stretches slow calorie burn, weaken muscles, and impair blood flow. Even active people develop ‘active couch potato syndrome’ as prolonged sitting neutralizes many benefits of walking,” explains Dr Singh.

Now, if you are wondering what are the health risks associated with prolonged sitting, our expert answers this for you as well. “Long periods of sitting are associated with an increased risk of metabolic syndrome, diabetes, obesity, and fatty liver. Reduced circulation may lead to leg swelling, varicose veins, deep vein thrombosis (DVT), back and neck pain, problems with the discs, reduced levels of HDL. This may also be linked to higher risk of heart disease and hypertension; poor posture and decreased mobility may impact mental health too,” shares the expert.

Also Read: Is Walking Enough to Keep You Fit? Find Out Here

How Many Steps A Day Is Considered Active?

Now let us address a commonly-asked question – how much step is too much step? Dr Singh breaks it down for us –

• Low activity – fewer than 5,000 steps per day.
• Moderate activity – 7,000–9,000 steps/day
• Active lifestyle – 10,000+ steps/day

“However, step count is effective only when combined with reduced sitting time,” adds the expert.

Can prolonged sitting lead to blood stagnation and damage vein health? “Indeed. The calf muscles, which serve as a natural pump for blood return, remain dormant when you sit for extended periods of time. This results in: accumulation of blood in the legs, vein varicosities, increased risk of blood clots (DVT) and deterioration of pre-existing vein conditions,” explains Dr Singh.

Tips To Improve Health With A Sedentary Desk Job

On average, how long should one be sitting and standing per day to achieve the best health? Our expert answers.

Dr Singh shares that a practical guideline is the ‘Sit–Stand–Move Rule’ –

• Sit: No more than 45–50 minutes at a stretch
• Every hour, stand or move for five to ten minutes.
• Total target (per day): Sitting: ≤ 6 hours Light movement: 2–3 hours 30 to 45 minutes of moderate activity.

“Every hour, spend five minutes walking or standing. Alternate between sitting and standing, or use a standing desk. Stretch your shoulders, neck, and back at your desk. Keep a small water reminder — hydration increases natural movement. Take walking meetings when possible. Instead of using elevators, use the stairs. Add strength training 2–3 times a week to support metabolism. To avoid musculoskeletal strain, keep your posture ergonomic,” concludes Dr Singh.

Also Read: Desk Job Worker? Here's How You Are At Risk of Blood Clots and How To Avoid

The Final Word

While reaching 10,000 steps is helpful, sitting for nine or ten hours straight damages the metabolism and circulatory system. Long sedentary stretches slow calorie burn, weaken muscles, and impair blood flow. Even active people develop ‘active couch potato syndrome’ as prolonged sitting neutralizes many benefits of walking.