Doctors argue that smoking and prolonged sitting without exercise are equivalent. Physicians have been vocal about the negative impacts of prolonged sitting. In a post on X, Dr. Sudhir Kumar, a neurologist at Apollo Hospitals in Hyderabad, stated that the danger of death from sitting for more than eight hours a day without moving is comparable to that of smoking and obesity.
“Health hazards associated with prolonged sitting are: Increased risk of diabetes, hypertension, abdominal adiposity (obesity), elevated LDL cholesterol and triglycerides, heart attack, stroke, cancer and premature death,” Dr. Kumar wrote on X.
According to Dr. Rahul Tambe, Senior Consultant in Internal Medicine at Nanavati Max Super Speciality Hospital, “sedentary behavior” might cause just as much harm as smoking.
“Our clinical observations show that prolonged periods of sitting without interruptions might cause a number of health issues, much like smoking does. In analogy, both behaviors raise the risk of heart disease, type 2 diabetes, and other metabolic illnesses, according to Dr. Tambe.
According to the expert, prolonged sitting affects lipid profiles and glucose metabolism, which raises dangerous cholesterol levels and insulin resistance.
“Prolonged sitting is associated with a higher risk of developing deep vein thrombosis, a condition where blood clots form in the deep veins of the legs, which can be life-threatening if the clots travel to the lungs,” said Dr. Tambe.
“Every 30 to 45 minutes, take a 5-minute break from sitting.”
Embracing regular physical activity into daily routines and acknowledging it as an inactive behavior are the first steps towards tackling this significant obstacle.
“Simple measures, such as standing up and walking for a few minutes every hour, using a standing desk, taking the stairs instead of the elevator, or ensuring a considerable distance between your work and water stations can reduce the adverse effects of prolonged sitting,” said Dr. Tambe.
According to Dr. Ranjan Shetty, HOD & Consultant in Interventional Cardiology at Manipal Hospital Old Airport Road, the key is to avoid leading an entirely sedentary lifestyle rather than only sitting for six or eight hours each day.
“We recommend staying away from the three S’s: sugar, smoking, and sitting. They are all three dangerous. Long-haul flights raise the risk of deep vein thrombosis (DVT), while it is less of an issue in offices where workers are more likely to move around. As a result, when traveling, we advise getting up and moving around every three hours,” Dr. Shetty stated.
Dr. Kumar suggested in his post that 60 to 75 minutes a day of moderate physical activity (such jogging, cycling, or brisk walking) can help counteract the negative effects of extended sitting.
Every 30 to 45 minutes of sitting, he recommended taking a 5-minute break to stand up or go for a walk in order to mitigate the negative consequences. In addition, the specialist recommended that you “schedule 45 to 60 minutes walk daily.”
Limit the amount of time you spend sitting down during your free time (such as when watching TV, using a phone, or using other electronics), and move meetings and coffee breaks to standing.
Recall that over time, minor, steady adjustments can have a favorable effect on your general well-being, Dr. Shetty said.
