Why Too Much Sitting Can Be Hazardous to Your Health

8/24/2026

In South Texas, we know the heat can change our plans. When temperatures climb and humidity settles in, a morning walk can quickly become a sweat-soaked workout, while an afternoon outside may feel downright miserable.

For many, the easiest solution is to stay inside. But that can also mean spending more time sitting — at a desk, behind the wheel, on a computer or phone or relaxing in front of the television.

Over time, too much sitting and too little physical activity can take a toll on your health. Research has linked sedentary behavior with obesity, high blood pressure, elevated blood sugar, unhealthy cholesterol levels and metabolic syndrome. It can also contribute to poorer mental well-being and reduced muscle and bone strength.

The good news? You don’t need hours at the gym to make a difference. You simply need to find more opportunities to move.

“The human body is designed to move,” said Jessica Heller, FNP-C, with DeTar Medical Group Primary Care North. “When we spend long periods of time sitting, we’re not giving our bodies the movement they need to function at their best. Even small changes throughout the day can add up and make a meaningful difference in your overall health.”

When the Heat Keeps You Inside
South Texas in the late summer and early fall can make outdoor exercise challenging — and during the hottest parts of the day, exercising outdoors can increase the risk of dehydration and heat-related illness.

That doesn’t mean you have to choose between sitting on the couch and braving triple-digit temperatures.

If you enjoy walking, try heading out early in the morning or later in the evening when temperatures are more manageable. You can also move your workout indoors by walking in an air-conditioned location, stretching, dancing to music, using a treadmill or stationary bike or simply getting up and walking around the house throughout the day.

“The heat can make it tempting to become more sedentary, but there are plenty of ways to stay active without putting yourself at risk,” Heller said. “If it’s too hot outside, bring your workout indoors. What matters most is finding an activity you enjoy and can do consistently.”

Make a Splash Instead
For those looking to stay active while escaping the heat, water exercise can be a great option.

Swimming and water-based exercise provide resistance that helps strengthen muscles while placing less stress on the joints than many land-based activities. Water exercise can also help improve endurance, flexibility and overall fitness.

The DeTar Health & Fitness Center offers an indoor pool, providing a cool, comfortable environment for exercise year-round. The center also offers water aerobics classes, giving participants a structured, low-impact way to build strength and cardiovascular fitness while staying out of the South Texas heat.

“Water exercise is a great option for people who want to stay active without putting excessive stress on their joints,” said Stephanie Schuckenbrock, director of DeTar Health & Fitness Center. “Our indoor pool allows people to keep moving comfortably, even when it’s simply too hot to exercise outside. Water aerobics is also a fun way to stay active while exercising with others.”

Heller agrees that finding an enjoyable activity can make it easier to build a lasting routine.

“Water exercise is a great way to get your heart rate up and work your muscles while taking some of the stress off your joints,” Heller said. “For people who may not enjoy traditional gym workouts or who have difficulty with higher-impact exercise, water-based activities can be a great alternative.”

Small Steps Still Count
Health experts generally recommend at least 150 minutes of moderate-intensity physical activity each week for adults. Those minutes don’t have to happen all at once.

Think of movement as something you can build into your day:

• At work: Stand during phone calls, take walking breaks or walk to a colleague instead of sending a message.
• At home: Get up during television breaks, stretch between shows or tackle household chores.
• Outside: Take advantage of cooler mornings and evenings for walking, gardening or other activities.
• Indoors: Try a fitness class, walk in an air-conditioned location or use cardio equipment.
• In the water: Swim laps or participate in a water aerobics class for a low-impact workout.

The goal isn’t to eliminate sitting altogether. It’s to break up long stretches of inactivity.

“Don’t underestimate the value of small changes,” Heller said. “A few minutes of movement here and there may not feel like a workout, but over the course of a day and a week, those minutes can add up.”

Schuckenbrock encourages people to find activities they genuinely enjoy.

“Exercise doesn’t have to feel like a chore,” Schuckenbrock said. “Whether you’re swimming, taking a water aerobics class, walking with a friend or trying a fitness class, find something that keeps you moving and fits into your lifestyle. The best exercise is the one you’ll keep doing.”

Beat the Heat — Without Giving Up on Movement
Living in South Texas means learning to work with the weather. Walk when the morning is cool. Get outside with the family in the evening. When the heat is intense, take your workout indoors.

And if you’re looking for a place to exercise without worrying about the temperature, the DeTar Health & Fitness Center’s indoor pool and water aerobics classes offer one way to stay active and cool.

Staying active doesn’t have to mean running miles in the Texas heat. Sometimes, it simply means getting out of the chair, finding an activity you enjoy and making movement part of your everyday routine.

If you have questions about starting an exercise program or how much activity is appropriate for you, particularly if you have an existing health condition or have been inactive for a while, talk with your primary care provider. To find a local primary care provider, visit mydetardoctor.com.

Photos: (top) Jessica Heller, FNP-C, DeTar Medical Group Primary Care North, (bottom) Water Aerobics Instructor Herlinda Ramirez leads an energizing class at DeTar Health & Fitness Center, helping members stay active, strong and refreshed in the pool.

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