Apollo doctor warns desk jobs raise early death risk, recommends an easy fix to counter the health threat

In today’s digital era, most professionals spend long hours at their desks, often sitting for nine to eleven hours a day. According to Dr. Sudhir Kumar, MD, a senior neurologist at Apollo Hospitals in Hyderabad, this sedentary lifestyle poses severe health risks that extend beyond weight gain. In a video shared on X, he explained that prolonged sitting can lead to obesity, type 2 diabetes, hypertension, heart attacks, strokes, and even premature death.

Dr. Kumar emphasised that inactivity during working hours significantly contributes to poor circulation, muscle stiffness, and metabolic slowdown. Over time, these effects increase the risk of chronic illnesses. He noted that while most people are aware of the dangers of prolonged sitting, they often underestimate how little effort is required to reduce those risks.

A Simple Movement Strategy During Work Hours

To counter these negative effects, Dr. Kumar recommended a straightforward solution that can easily fit into a regular work routine. He advised office workers to get up and move around every 20 to 30 minutes for about two to five minutes. This simple practice, he said, helps activate the body’s circulation and metabolism, thereby reducing the chances of developing serious conditions.

According to him, if an individual incorporates short movement breaks consistently throughout an eight-hour workday, the total active time can amount to 30 to 40 minutes. Research has shown that even such brief bursts of movement can help lower triglyceride levels, improve blood sugar control, and enhance cardiovascular health. Dr. Kumar added that these short breaks not only promote physical well-being but also boost focus and productivity.

In the X post, he wrote, "2-5 min walking breaks for every 20-30 minutes of Sitting could reduce the risk of several serious diseases and premature death."

2-5 min Walking Breaks for every 20-30 minutes of Sitting could reduce the risk of several serious diseases and premature death. pic.twitter.com/RmCYbg5Ea4

— Dr Sudhir Kumar MD DM (@hyderabaddoctor) August 19, 2024

The Science Behind Frequent Movement

Medical studies have increasingly supported the idea that regular movement intervals can significantly lower the risk of mortality associated with long sitting hours. Health experts suggest that breaking sedentary time helps regulate insulin response and prevents fat accumulation. Small actions—like walking to fill a water bottle, standing while talking on the phone, or stretching near the desk—can collectively make a major difference.

Dr. Kumar urged both individuals and employers to prioritise movement-friendly habits within workplaces. He explained that simple modifications, such as standing meetings or reminders to move, can make a long-term impact on employee health. Ultimately, he stressed that the key is consistency—regular short breaks are far more beneficial than occasional workouts that cannot compensate for prolonged sitting hours.