Sitting Too Much? How A Sedentary Lifestyle Fuels Diabetes Risk

By Srabani Banerjee

In today’s fast-paced, technology-driven world, many of us spend a significant amount of time sitting — whether at a work desk, in front of a screen, or relaxing on the couch. Unfortunately, this sedentary lifestyle can have serious health implications, particularly increasing the risk of diabetes. According to research published in ‘Diabetes Care’ in 2022, our modern lifestyle involves 10+ hours of daily sitting. Highly sedentary individuals face a 112% higher risk of type 2 diabetes. A recent study published in ‘BMC Public Health’ said prolonged inactivity affects metabolism, insulin function, and overall health, leading to a 20% higher risk of diabetes, and heart and other chronic ailments.

Another recent study, published in ‘The Lancet Global Health’, showed that nearly 50% of Indian adults were not achieving the World Health Organization (WHO)-suggested levels of physical activity. Not surprising, since the latest trends indicate a high surge in sedentary lifestyles.

Understanding the link between a sedentary lifestyle and the risk of diabetes: 

1. Increase In Insulin Resistance: Research shows that prolonged sitting is linked to insulin resistance, a key factor in the development of type 2 diabetes. When you remain inactive for extended periods, your muscles don’t use glucose effectively, leading to higher blood sugar levels. 
2. Weight Gain & Obesity: Prolonged sitting results in lower calorie expenditure, contributing to excess weight and fat storage — particularly abdominal — increasing the risk of type 2 diabetes. 
3. Reduced Muscle Mass: Disruption of metabolism owing to excessive sitting can lead to muscle atrophy. Muscle tissue plays a critical role in glucose metabolism, and less muscle means lower insulin sensitivity, making it more difficult for cells to take up glucose, which raises the risk of diabetes.
4. Impact On Blood Circulation: Extended sitting can hinder blood circulation, leading to poor metabolic function. Ineffective blood flow means that glucose is not adequately delivered to cells, increasing the risk of developing type 2 diabetes.
5. Hormonal Changes: Long periods of inactivity can disrupt the balance of hormones involved in metabolism, including insulin and leptin. When these hormones are out of balance, it can lead to increased hunger, cravings, and further weight gain, contributing to a higher risk of diabetes
6. Link To Cardiovascular Health: Sedentary activities increase fasting insulin, blood glucose, and decrease HDL (good cholesterol), raising the risk of diabetes and associated cardiometabolic risks. Poor heart health can exacerbate the risk of developing diabetes.

According to the Indian Council of Medical Research – India Diabetes (ICMR INDIAB) study published in 2023, approximately 101 million (10.1 crore) Indians are living with diabetes. Therefore, it becomes important to address factors leading to the condition, and managing aspects that are possible at an individual level. 

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Tips To Reduce Sedentary Time

1. Take Regular Breaks: Get up and go for a walk every 30 minutes. Even short breaks, taken frequently, can make a difference and improve circulation, lowering the ill effects of sitting for extended periods.
2. Incorporate Exercise: At least 150 minutes of moderate-intensity exercise per week is the aim. Walking, cycling, or swimming are activities that can have a big impact. Include strength-training exercises at least twice a week.
3. Be Active While At Leisure: Rather than spending leisure time sitting in front of the TV or on the computer, get involved in something that requires you to move, like gardening, a sporting activity, or a walk.
4. Track Your Sitting Time: Utilise apps or devices to monitor the amount of time you spend sitting daily and challenge yourself to decrease it over time. Consider setting a timer to remind yourself to stand or walk briefly every hour.
5. Emphasise On Movement Throughout The Day: Take the stairs instead of elevators, schedule walking meetings at work, or use a standing desk.

Sitting is the new smoking. The more you can embed physical activity into your day, the better will be your chances of reducing your diabetes risk. By implementing daily movement and fostering healthier habits, you can significantly improve your overall well-being. Get moving and take control of your health today!

The writer is Chief of Programs at Arogya World.

[Disclaimer: The opinions, beliefs, and views expressed by the various authors and forum participants on this website are personal and do not reflect the opinions, beliefs, and views of ABP News Network Pvt Ltd.]

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