A sedentary athlete is someone who trains hard but spends most of the day sitting still. You might run, cycle, or smash big training sessions, but if you spend the rest of your time at a desk and / or on the sofa, you could still be classed as sedentary. This matters more than you might think, because movement outside of training plays a big role in energy, body composition, and overall health.
You Might Be a Sedentary Athlete
This idea might sting a bit. But many runners and cyclists fall into a surprising category: sedentary athletes.
You smash your training. You’re disciplined. You love the feeling of ticking off a session or getting that endorphin hit from a long ride.
But outside of training?
- You sit at a desk all day
- You chill on the sofa most evenings
- You’re rarely on your feet unless you have to be
The rest of your day is pretty still. And that’s where the problem lies.
Why Movement Outside Training Still Matters
Training is brilliant. But it’s just one part of the puzzle when it comes to overall health, energy and body composition.
Non-exercise movement – things like walking, fidgeting, standing up regularly, or doing chores – plays a really big role in your daily energy expenditure and how your body feels.
This kind of movement is called NEAT (non-exercise activity thermogenesis), and it can make up a surprisingly big chunk of your daily calorie burn.
One study published in the American Journal of Clinical Nutrition showed that people who fidgeted or moved more during the day (even just a little bit) burned significantly more calories than those who sat still for long periods – regardless of their workouts.
So if you’re feeling stiff, tired or a bit sluggish – or you’re not seeing the results you want despite consistent training – the issue might not be your workouts to support your sport. It could be your lack of movement outside them.
Health Risks of Being a Sedentary Athlete
Sitting for most of the day can have an impact on your health, even if you train regularly. Research links long periods of sitting with stiffness, back and neck pain, poor posture, reduced circulation, and even an increased risk of heart disease and type 2 diabetes.
For athletes, the issue is often more subtle. Too much sitting can make your hips and hamstrings tight, affect your mobility, and leave you feeling sluggish. It can even reduce recovery by limiting blood flow to your muscles. So while training keeps you fit, sitting still for the rest of the day may be holding you back.
Signs You Might Need to Move More
You don’t need to scrap your sports specific training plan or turn into a step-counting machine. But if any of these sound familiar, it’s worth paying attention:
- You hit your training goals but barely move outside of that
- You spend hours at your desk without standing up
- Your step count rarely cracks 5,000 unless you go out for a run
- You feel tired or stiff even though you’re “fit”
- You’re struggling to shift body fat despite training hard
Sound familiar? You’re not alone. A lot of athletes – especially endurance types – fall into this trap.
What Can You Do About Being a Sedentary Athlete?
It doesn’t have to be complicated.
You’re already doing the hard stuff (hello hill reps and long rides). This is about adding in small, regular movement to your day – things that break up long periods of sitting.
Here are a few ideas:
- Set a timer to stand up every 30-60 minutes
- Add a short walk before or after work (or both)
- Take your calls while walking around the house or your office
- Do a few squats or stretches while waiting for the kettle
- Aim to increase your daily step count gradually
The goal isn’t perfection. It’s about breaking up your day and avoiding the “sit-train-sit” cycle.
So… Movement Is Not Just About Training
Movement matters – even the small stuff.
Being a sedentary athlete doesn’t mean you’re lazy. It means your day-to-day routine is missing the smaller movements that keep your body energised and resilient. Adding in NEAT – the little things like walking more, standing regularly, and moving throughout the day – can transform how you feel and perform.
If you want to balance your training, movement, and nutrition for better results, I can help. My weight loss coaching and personal training programmes for sport are designed for busy people who want to get fitter, healthier, and feel better.
FAQs About Sedentary Athletes
Can you be fit but still sedentary?
Yes. You can have great fitness and endurance from structured training but still be classed as sedentary if you spend most of your day sitting. Fitness from exercise does not cancel out the effects of long periods of inactivity.
How many steps should an athlete aim for?
Step counts are a useful guide for general health, but they do not tell the whole story for athletes. Aiming for around 6,000 to 8,000 steps per day is a good baseline, but the real goal is to avoid being completely still outside of training.
If you are a runner, your training will usually cover that many steps in a single session. The important thing is to keep moving at other points in the day rather than sitting for hours afterwards.
If you are a cyclist, your rides do not register as steps even though they are excellent exercise. In this case, walking and light movement become even more important to balance the hours you spend at a desk or on the sofa.
The number is less important than the principle: keep breaking up long stretches of sitting and add small, regular bouts of movement alongside your training.
Does sitting too much affect performance?
It can. Tight hips, poor circulation, and reduced energy levels can all limit how well you move and recover. Over time this might make your training sessions feel harder than they need to be.
Is NEAT more important for fat loss or performance?
Both. NEAT is a major contributor to your daily calorie burn so it supports fat loss. It also keeps your body moving, helps blood flow, and reduces stiffness which can improve how you feel and perform in training.
Does a sedentary athlete need to train more?
Not usually. The answer is not more intense training sessions but adding light daily movement on top of what you already do. Think of it as filling the gaps between your workouts rather than pushing harder in them.
Can strength training help with being a sedentary athlete?
Yes. Strength training builds muscle, supports posture and joint health, and encourages better energy use. Combined with NEAT it is one of the best ways to avoid the downsides of too much sitting.
Is sitting bad even if I recover on the sofa?
Recovery is important and rest has its place. The problem comes when rest means hours of complete stillness every day. Active recovery such as gentle walking or stretching often helps you bounce back faster than total inactivity.
Can NEAT replace training?
No. NEAT is not a substitute for proper workouts, but it is an essential complement to them. Think of NEAT as the background movement that supports your sport specific training and overall health.
I can help you…
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