Can Sitting For Too Long Affect Testosterone? Tips for Breaking the Habit

Published: 2025-06-09

Updated: 2025-06-10

4 mins

Testosterone levels fluctuate throughout a man’s life. Everything from chronic health conditions you have and your sleep patterns to how you sit may affect testosterone levels. Most adults in the United States sit for over nine hours everyday. However, standing up every half hour or so when sitting for long periods or working on your posture are a few changes that may help increase testosterone levels in your body.

While the following tips for easing out of a sedentary lifestyle may not raise testosterone levels long-term, they can make short-term improvements to your hormonal health.

What is Testosterone?

Testosterone is a naturally occurring hormone that encourages muscle growth and certain male characteristics. While it’s known as the “male sex hormone”, women also have natural levels of testosterone in their bodies. It’s also involved in libido (sex drive), voice deepening, and sperm production.

Can a Sedentary Lifestyle Affect Testosterone Levels?

A sedentary lifestyle is defined as having limited amounts of physical activity in your day-to-day beyond occasional moments of relaxation. Over 35% of adults in the United States have a sedentary lifestyle. 

Sedentary habits you’ve formed in your daily life may contribute to low testosterone levels in more ways than you realize. Sitting for long periods of time daily can reduce blood flow and increase body fat, which lowers testosterone levels. 

Taking the initiative to start walking everyday can increase testosterone levels more than sitting in front of a screen. While you can increase testosterone levels without working out, results may vary. Currently, evidence of hormone levels changing dramatically without physical activity is limited. Still, there’s no shame in those who choose to start small with changing their habits.

What are Normal Testosterone Ranges?

Proteins in the body preserve testosterone for when the body needs it. A healthcare provider can measure your testosterone levels using different tests. Low testosterone levels may be a sign of certain health conditions like kidney disease, liver disease, and a pituitary gland disorder. 

Generally, testosterone levels may decrease naturally as you get older. However, having a consistent work out routine as you age may help to keep testosterone levels higher. However, getting started with a vigorous workout routine for the first time can be difficult.

Testosterone is often measured in nanograms per deciliter (ng/dL). The following testosterone ranges for men are common based on your age:

• 20-30 years old: 409 - 575 ng/dL

• 30-39 years old: 359 - 478 ng/dL

• 40-44 years old: 350 - 473 ng/dL

Low testosterone levels may be an indication of a health condition, but it’s normal for testosterone levels to fluctuate from time to time naturally as men age. Medications for certain chronic health conditions can also affect testosterone levels. 

How to Increase Testosterone Levels Without Working Out

Testosterone is a key component of building muscle mass. Strength training exercises and cardio can help you increase testosterone levels. Still, you can potentially improve testosterone levels without working out. Health experts recommend the following tips to improve your hormonal health. However, be aware that increases in testosterone levels may be short-lived.

1) Work on improving your posture

Hunching or slouching while sitting at a desk may have more effects than lower back pain. Health experts have found that standing up straight can increase testosterone and lower cortisol levels. Practicing better posture while standing for at least two minutes may have positive hormonal changes, including increasing testosterone levels. Good posture can also have other benefits, like improving your mood and energy.

2) Stand more after sitting for too long

Health experts found that spending time immobile in front of a television screen or doing other non-active tasks was associated with lower sperm levels. Not getting enough physical activity can make it more likely for fat to accumulate around the hips and waist. Health experts recommend standing up and walking around for a few minutes every couple of hours during the work day to improve blood flow and hormone production.

3) Get more sleep

A lack of sleep can affect your hormonal health and other aspects of your well-being. Health experts found that getting less than five hours of sleep may drastically reduce testosterone levels in young men. Participants in the study saw a 10 to 15 percent decrease in testosterone levels after sleeping for five hours or less.

4) Lower your stress levels

It’s normal to experience some amount of stress from time to time. High-stress environments can lead to high cortisol levels and low testosterone levels. Breathing exercises can help you keep stress levels low and benefit your hormonal levels. For example, deep breathing exercises for more than five minutes a day may improve stress levels in some men. This can look like taking a moment for yourself during a lunch break or right before bed.

5) Eat a well-balanced diet

Incorporating a well-balanced diet rich in fresh fruits and vegetables can help you increase free testosterone levels. You can also add healthy fats and lean proteins like chicken and fish to your diet. Still, how lean proteins are cooked and prepared can make a difference for your health. Health experts recommend limiting your intake of fried, high-sugar, and ultraprocessed foods.

6) Manage preexisting health conditions

Health conditions like type 2 diabetes and metabolic syndrome often coincide with low testosterone levels. While it can be tempting, it’s important not to skip out on doctor’s visits with your healthcare provider at least annually. They can help you make lifestyle changes or determine if certain medications may be affecting your testosterone levels.

How Rex MD Can Help

Rex MD can meet you where you are while slowly but surely changing your sedentary lifestyle. Low testosterone levels are often associated with erectile dysfunction, fatigue, and other coexisting health conditions that affect a person’s quality of life. Rex MD offers easy access to testosterone treatment from the comfort of your home. 

With the Rex MD Testosterone Program, you can receive personalized testosterone therapy treatment and support with medications like cypionate, sermorelin, and testosterone gel. At Rex MD, you go through an efficient pre-qualification process and meet virtually with a licensed healthcare provider to determine your eligibility for testosterone treatment.

Get started today.