Too much desk time is harming your blood sugar and heart health; Endocrinologist shares why

Prolonged sitting can make blood sugar harder to control and raise heart risk in people with diabetes. Experts explain why — and what to do about it. (Image: Pexels)

For decades, long hours at a desk or in front of a screen were seen as harmless, just part of modern life. But for people with diabetes, sitting for extended periods is wreaking havoc on blood sugar, metabolism, and hormones. However, with regular physical movement, everyday, you can prevent many health issues.

Muscles are meant to move. Dr Shehla Shaikh, Consultant Endocrinologist at Saifee Hospital, Mumbai, says, “When you sit for long stretches, your body uses less glucose, insulin sensitivity drops, and Type 2 diabetes risks escalate. Even with medication, blood sugar control becomes harder.”

Apart from glucose, prolonged sitting slows metabolism, encourages weight gain, and puts the heart under strain. “People with diabetes are already more vulnerable to cardiovascular complications, and inactivity only compounds the danger.” Dr Shaikh tells, adding, “Hormones, fertility, and sleep cycles are affected too, making prolonged sitting a silent but serious enemy.”

Also Read: Hypertension by 40, diabetes by 50, heart attack by 60: Delhi cardiologist warns of rising health risks of sedentary life

Dr Shaikh further shares ways how sitting worsens diabetes and what to do about it: 

Increases insulin resistance: Inactive muscles use less glucose, reducing the body’s response to insulin. This makes blood sugar management tougher.

Slows metabolism: Calorie burn drops, digestion slows, and excess glucose accumulates, promoting weight gain and insulin resistance.

Raises heart risk: Sitting more than eight hours a day can increase cardiovascular risk by almost 30%, affecting blood pressure, cholesterol, and vascular health.

Triggers hormonal and fertility issues: Insulin resistance and obesity disrupt hormone balance, men may see lower testosterone and erectile problems, women can experience ovulation issues and higher miscarriage risk.

Affects sleep and glucose regulation: Excessive screen time before bed suppresses melatonin, lowers sleep quality, and raises night-time glucose levels.

Leads to musculoskeletal problems: Back pain, neck stiffness, and poor posture limit movement, further reducing glucose control.

Here are simple ways to counteract the effects: 

• Move every hour—stand, stretch, or take a few steps.
• Walk during calls or meetings to keep muscles active.
• Try small exercises at your desk—shoulder rolls, leg lifts, or calf raises.
• Track sitting time with reminders or fitness apps.
• Reduce screen exposure before bed using night mode or blue-light filters.

Also Read: Diabetes, hypertension and even viral infections can cause sudden heart failure, warns cardiologist

Sitting for long periods may worsen diabetes, but small, conscious changes can make a huge difference. “You don’t need a gym to protect your metabolism or improve blood sugar control,” adds Dr Shaikh. “Stand, stretch, and move regularly, your heart, hormones, and glucose levels will thank you.”

FAQs on the impact of a sedentary lifestyle on heart health:

How does sitting for long periods affect heart health?

Prolonged sitting can slow metabolism, encourage weight gain, and put strain on the heart, increasing cardiovascular risk by almost 30%.

Are people with diabetes more at risk of heart problems if they lead a sedentary lifestyle?

Yes, inactivity compounds the danger as people with diabetes are already more vulnerable to cardiovascular complications.

Can small changes in daily habits improve heart health despite a sedentary lifestyle?

Yes, incorporating regular physical movement such as standing, stretching, and walking can significantly improve heart health and overall well-being.

How often should one move to counteract the effects of prolonged sitting?

It's recommended to move every hour to keep muscles active and reduce health risks associated with prolonged sitting.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.