Health experts advise 30 minutes of daily activity to counter sedentary risks

Prolonged sitting, common among office workers and the elderly, increases the risk of cardiovascular disease, type 2 diabetes, obesity, and premature death. Dr. Palleti Siva Karthik Reddy, a general medicine and diabetes specialist at Elite Care Clinic, warns that extended periods of inactivity can lead to a metabolic slowdown. When sitting for long durations, large muscle groups in the legs remain inactive, which negatively impacts blood sugar regulation, circulation, and fat metabolism.

To mitigate these risks, experts recommend engaging in moderate-intensity activities for 30 to 40 minutes daily. Dr. Reddy suggests brisk walking, aiming for approximately 7,000 to 10,000 steps. Research from the U.S. National Institutes of Health (NIH) indicates that walking 8,000 steps per day can reduce the risk of premature death by more than half compared to walking only 4,000 steps. However, a single exercise session cannot entirely offset a full day of inactivity; movement should be integrated into daily routines.