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In recent years, sedentary behaviour has emerged as a major, independent risk factor for cardiovascular problems and, in several cases, even death.
Aim for at least 150 minutes of moderate physical activity each week, such as brisk walking or cycling, to keep the body active and healthy.
The way we consume entertainment is not always good. Though the entertainment relaxes the mind and refreshes a person, the habit of sitting for hours and binge-streaming through various platforms without even realizing how much time have been passed seems very harmless, but leads to serious medical concerns. According to WHO, the highest rates of physical inactivity were observed in the high-income Asia Pacific region (48%), and people who are insufficiently active have a 20% to 30% increased risk of death compared to people who are sufficiently active. In recent years, sedentary behaviour has emerged as a major, independent risk factor for cardiovascular problems and, in several cases, even death.
Dr Brajesh Kumar Mishra, HOD & Consultant – Cardiology, Manipal Hospital, Gurugram shares all you need to know:
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What are the risks of sitting too long?
Sitting for hours on a single couch might seem relaxing, but it has many silent risks involved. It can concern your heart, blood sugar, and overall health.
1. Increased Risk of Blood Clots
When you remain seated for extended periods, your muscles, particularly in the legs, are inactive, which slows blood circulation, allowing it to pool in the lower body and can increase the risk of blood clots and place unnecessary stress on the veins and heart over time.
2. More Than Just Weight Gain
The biggest danger of long couch time is not just weight gain. Even individuals who are not obese can experience cardiovascular harm from physical inactivity. Inactivity affects the body’s metabolism, causing insulin resistance and destruction. Inflammation levels can also increase, contributing to stiffness of the arteries and chronic heart stress.
3. Blood Pressure, Sugar, and Cholesterol
Sitting for longer periods is directly linked to problems like higher blood pressure, increased cholesterol levels, and poor blood sugar control. All these three conditions, or the “silent trio,” conspire to harm arteries, make blood vessels stiffer, and increase the risk of cardiovascular disease. For most individuals, the problem is not only sitting but also consuming high-calorie snacks or binge eating, which further increases stress on the cardiovascular system.
What are the practical Ways to Protect Your Heart?
The good news is that protecting your cardiovascular health is not at all a difficult option and doesn’t mean giving up your favourite shows. What matters is taking some small measures so that you can enjoy them along with a healthy body.
• Incorporate Light Activity: Small and easy activities such as using resistance bands, practicing gentle yoga, or walking in place can keep blood flowing while you watch. These can also be done in your own house.
• Stay Mindful about Snacks: Opt for water, fruits, nuts, or other healthier options rather than junk or packaged processed foods that are unhealthy and are not easy to digest.
• Create Activity Goals: Standing, stretching, or walking around every 30–60 minutes is necessary for the overall movement of the body. Also, aim for at least 150 minutes of moderate physical activity each week, such as brisk walking or cycling, to keep the body active and healthy.
• Therapy Options: Therapies like Cognitive Behavioural Therapy (CBT) help people identify and modify unhelpful thoughts such as ‘just one more episode’ and automatic behaviours that maintain binge watching and longer sitting.
• Treatment Options: Any person not feeling well should get their check-up done by the doctor as early as possible. If severe cases of coronary heart disease are detected, surgeries like Coronary Artery Bypass Graft (CABG) can be used to reroute blood flow around blocked or narrowed coronary arteries to treat the condition.
Although technology and modern lifestyles have led to extended sitting periods that are almost inevitable, they contribute to disturbing glucose control, raising blood pressure levels, and worsening cholesterol profiles, which leads to the rise of cardiovascular problems. The solution is not about extreme fitness routines but returning movement to daily life. Always remember, your chair should not be your most deadly habit.
About the Author
Swati Chaturvedi, a seasoned media and journalism aficionado with over 10 years of expertise, is not just a storyteller; she’s a weaver of wit and wisdom in the digital landscape. As a key figure in News18 Engl…Read More
Swati Chaturvedi, a seasoned media and journalism aficionado with over 10 years of expertise, is not just a storyteller; she’s a weaver of wit and wisdom in the digital landscape. As a key figure in News18 Engl… Read More
September 25, 2025, 13:23 IST
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