Sitting for long hours has the same consequences as smoking, drinking?

Sitting for long hours has the same consequences as smoking, drinking?

etimes.in | Mar 7, 2025, 02.49 PM IST

Prolonged sitting is equivalent to physical inactivity and its health consequences has been a primary concern of health experts. The World Health Organisation (WHO) has advised to engage in 150 minutes of physical activity per week to give the body the minimum amount of movement and activity. Lack of physical activity or in other words long sedentary hours can lead to obesity, a major risk factor of several life threatening diseases.

Health risks associated with sitting for too long

A sedentary lifestyle is associated with an increased risk of heart diseases. Research indicates that individuals who sit for more than eight hours a day without physical activity have a risk of dying similar to the risks posed by obesity and smoking.

Prolonged sitting slows down metabolism, affecting the body's ability to regulate blood sugar and blood pressure, and to break down body fat. This can lead to obesity and metabolic syndrome—a cluster of conditions that increase the risk of heart disease, stroke, and diabetes.

Physical inactivity is a significant risk factor for developing type 2 diabetes. Extended sitting periods can lead to insulin resistance, a precursor to diabetes.

Sedentary behavior has been linked to an increased risk of anxiety and depression. The lack of physical activity can affect mental well-being and cognitive function.

If sitting is the new smoking, how can we quit?

A 2016 study on the harmful effects of sitting is one of the studies that estimated the future of the impact of this biological shift and its effect on the global population. The study published in the British Journal of General Practice, highlights the negative of sitting for too long. "The fact that we can’t erase the effects of a lifetime spent sitting at the desk (or on the sofa) with a few weekly trips to the gym is an inconvenient truth at a time when the majority of the population, GPs included, remain wedded to our desks and computers.

So if sitting is the new smoking, how do we quit? One response has been the adoption of standing desks," the researchers say and later add that standing still for extended periods is uncomfortable and may come with its own health implications (varicose veins, foot pain).

Practical tips to follow:

Stand up and move around every 30 minutes. Even short, frequent walking breaks can significantly reduce health risks.

Aim for at least 150 minutes of moderate-intensity or 75 minutes of high-intensity exercise each week, as recommended by health guidelines.

Limit recreational screen time and incorporate more physical activities into your leisure routine.

When sitting, maintain proper posture to reduce strain on muscles and joints.