Is Sitting the New Smoking?

The COVID-19 pandemic, which popularized online education and the work-from-home culture, made it essential for people to sit for long periods without movement. This prolonged sitting has led to an adaptation to "comfortable laziness." However, living a sedentary lifestyle can be dangerous to your health.

A Lancet series on physical activity across 146 countries reported a global prevalence of insufficient physical activity at 23.3%, with higher levels among women and older age groups. ^[2]

If you stand or move around during the day, you have a lower risk of early death compared to sitting at a desk for long hours. A sedentary lifestyle increases the likelihood of being overweight, developing type 2 diabetes or heart disease, and experiencing depression and anxiety. ^[3]

Dr. Aravind Duruvasal, MBBS, MD (General Medicine), DM (Cardiology), shared in his YouTube Shorts the alarming impacts of sitting for more than 6–8 hours.

He emphasizes that lifestyle changes are necessary to overcome this "new form of smoking."

Tips for Desk Job Workers:

• If committed to a desk job, make it a point to get up and walk every 30 minutes.

• Avoid having lunch at your desk; instead, eat in a common area with colleagues.

• Stand or walk while attending phone calls.

• Replace the habit of using the elevator with stair climbing.

Hazards of a Sedentary Lifestyle:

• Higher risk of obesity

• Type 2 diabetes

• Cardiovascular diseases

• Abnormal blood lipid profile

• Hypertension

• Metabolic syndrome

• Back pain

• Poor posture

• Sleep issues

• Mental health concerns

The Global Action Plan on Physical Activity (GAPPA) provides recommendations to help countries increase physical activity levels by implementing national policies that promote safer roads for cycling and walking, accessible opportunities for active recreation, and workplace initiatives to encourage movement. ^[1]

How to Promote an Active Lifestyle:

• Take breaks after 30 minutes of sitting.

• Move around for small tasks.

• Try standing and working for 15 to 20 minutes.

• Adjust your work desk to reduce pressure on your back, neck, shoulders, and eyes.

• Take breaks to stretch your legs and shoulders.

References:

1. World Health Organization. Global Status Report on Physical Activity 2022: Country Profiles. Geneva: World Health Organization, 2022. Accessed January 18, 2025. https://www.who.int/publications/i/item/9789240064119.

2. Guthold, Regina, Gretchen A. Stevens, Leanne M. Riley, and Fiona C. Bull. "Worldwide Trends in Insufficient Physical Activity from 2001 to 2016: A Pooled Analysis of 358 Population-Based Surveys with 1·9 Million Participants." The Lancet Global Health 6, no. 10 (2018): e1077–e1086. Accessed January 18, 2025. https://www.thelancet.com/journals/langlo/article/PIIS2214-109X(18)30357-7/fulltext.

3. "Chronic Health Problems Associated with 'Sitting Disease'." MSN Health. Accessed January 18, 2025. https://www.msn.com/en-xl/health/diseases-and-conditions/chronic-health-problems-associated-with-sitting-disease/ar-BB1jpDgF.

4. Sedentary Behaviour Research Network. "Home." Accessed January 18, 2025. https://www.sedentarybehaviour.org/.

By Dr . Jude Bencia