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In today's corporate lifestyle, some people exercise regularly but also remain seated for long periods throughout the day. A mere 45–60 minutes of exercise cannot compensate for an entire day of inactivity.

Dr. Anshuman Kumar (Principal Director, Surgical Oncology, Max Hospital, Delhi) explains that keeping the body active at regular intervals throughout the day is equally important. A recent study published in *PLOS Medicine* found that individuals who remain seated for prolonged periods face a higher risk of cancer compared to those who stay active.

Essentially, prolonged sitting in a sedentary posture slows down the body's metabolism and increases the likelihood of issues such as insulin resistance, chronic inflammation, and obesity. The study analyzed data collected over 12 years from more than 91,000 people.

How is metabolism affected?
When a person remains seated for extended periods, muscle activity drops significantly. This reduces the body's ability to burn calories and impairs its capacity to utilize glucose effectively. Consequently, metabolism slows down, and excess energy begins to accumulate in the body as fat.

Why does insulin resistance increase?
Sitting in a sedentary posture makes the body's cells less responsive to insulin—a condition known as insulin resistance. To keep blood sugar levels under control, the pancreas is forced to produce more insulin. If this state persists over the long term, the risk of Type 2 diabetes and obesity rises. These physiological changes can also eventually increase the risk of certain types of cancer.

Chronic inflammation is also a factor
Prolonged sitting can lead to the development of low-grade chronic inflammation in the body. While this inflammation is not visible externally, it causes cellular damage over time. Obesity, hormonal imbalances, and chronic inflammation can create an environment conducive to various types of cancer.

It is not just about the gym; getting up periodically is also essential.
If you are at the office, walk around while talking on the phone, use the stairs, and get up yourself to fetch water. Studies have shown that engaging in light physical activity instead of sitting continuously for long periods can reduce health risks. A healthy lifestyle is not limited to going to the gym; it involves keeping the body active throughout the day. Even small activities play a significant role in maintaining a healthy metabolism, reducing insulin resistance, and lowering the risk of various serious diseases over the long term.

Reduce the risk with these simple measures:
Get up from your chair every 30–45 minutes and walk or stretch for two to five minutes.
Aim for at least 150 minutes of moderate-intensity exercise daily.
Using the stairs instead of the elevator at the office is an excellent way to keep the body active.
Limit screen time and avoid sitting for long periods at home as well.
Maintaining a healthy weight is crucial; be mindful of following a healthy and balanced diet.
Ensure you get adequate, quality sleep every day, and practice stress management techniques.

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