Sedentary behavior is increasingly becoming a part of our everyday life. It takes up most of the waking day when individuals sit inactively rather than engage in some activity throughout the day.

What you need to know:

What are the negative impacts of a sedentary lifestyle?
How can people with diabetes stay active?

What are the negative impacts of a sedentary lifestyle
A sedentary lifestyle and physical inactivity are directly proportional to the rise of obesity, diabetes, high blood pressure, lipid disorders, metabolic syndrome (marked by elevated plasma glucose, blood pressure, and waist circumference), and cardiovascular diseases. It can also impact your mental health, causing depression or anxiety.

Inactivity can impair the body’s ability to control blood sugar levels, regulate blood pressure, and break down fat. Sitting down for long periods can change the body’s metabolism, including insulin resistance, leading to diabetes mellitus. Some examples of passive activities include: watching television for long hours with inactive (non-contracting) muscles, scrolling through social media or watching television while sitting or lying down, and eating snacks or meals, which prolongs the duration of your meal, keeping you still in one place for a long time, or going to sleep immediately after having a meal.

How can people with diabetes stay active?
Increased physical activity alongside a healthy diet can reduce the risk of diabetes mellitus and other chronic conditions. Here are some ways in which you can ditch sedentary actions, stay active, and take stock of your health:

Try 30-60 minutes of brisk walking, which can enhance your immune system and reduce the risk of respiratory illness. You can do this by taking small walk breaks after every meal, getting down a station early and walking back home, or taking the staircase instead of the elevator.
Exercise daily and interrupt your prolonged sitting hours with bouts of light-intensity physical activities.
High-intensity interval training (HIIT) promotes a rapid enhancement of skeletal muscle oxidative capacity and glycemic control in adults with type 2 diabetes.
While resistance training can help build strength and improve body composition and muscle mass, it can assist in minimizing the risk of exercise-induced hypoglycemia in people with type 1 diabetes.
Aerobics training can increase insulin sensitivity, oxidative enzymes, and lung function.
Elderly individuals diagnosed with diabetes often face the issue of limited joint mobility, resulting partly from the formation of advanced glycation end products (accumulated during normal ageing and increased hyperglycemia). Stretching, flexibility, and balance exercises can increase the range of motion around joints.

The key is to move around as much as possible instead of spending much time sitting in one place. You can incorporate this in an office setup by conducting standing meetings as opposed to sitting, getting a standing desk to do your work, walking around the office building during breaks, or walking while talking over the phone.
Spend more time doing domestic chores around the house and pursuing active hobbies.

Dieting and staying active not only help you lose weight but also boosts your immunity and metabolism. Try to maintain a healthy weight to keep diabetes at bay. You can calculate your body mass index (BMI) on the online BMI Calculator.

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