By Amo-Brentu Coby Adjei
Imagine spending most of your day sitting: sitting in traffic, sitting in class, sitting behind a computer, scrolling through your phone, and finally lying on the couch to watch television. For many people, this has become a normal part of everyday life. However, while modern technology has made life easier, it has also made many of us less physically active. This increasingly sedentary lifestyle is becoming an important public health concern because of its link with several non-communicable diseases (NCDs).Asedentary lifestyle refers to spending a large amount of waking time sitting, reclining or lying down while using very little energy. It is different from simply not exercising. For example, a person may go to the gym for 30 minutes but still spend eight or more hours sitting at work or school. Both prolonged sedentary behaviour and insufficient physical activity can negatively affect health. The World Health Organization (WHO) identifies physical inactivity as an important risk factor for NCDs.
What happens inside the body?
Our bodies are designed for movement. When we are physically active, our muscles use glucose and fatty acids for energy, helping regulate blood sugar, blood pressure and body weight. Regular movement also supports cardiovascular fitness and healthy metabolism.However, prolonged inactivity can disrupt these processes. When muscles are inactive for long periods, their demand for glucose and energy decreases. Over time, this may contribute to insulin resistance, where the body’s cells respond less effectively to insulin. Persistent insulin resistance can increase the risk of type 2 diabetes.
A sedentary lifestyle can also contribute to excess weight and obesity. When energy consumed through food consistently exceeds energy used by the body, the excess energy is stored, mainly as fat. Excess body fat, particularly around the abdomen, is associated with metabolic changes that can promote inflammation and increase the risk of diseases such as diabetes and cardiovascular disease.The heart also pays the price.
One of the major concerns associated with physical inactivity is cardiovascular disease. Spending excessive amounts of time inactive can contribute to weight gain, high blood pressure, abnormal blood lipid levels and poor cardiovascular fitness. These factors can increase the likelihood of developing conditions such as hypertension, coronary heart disease and stroke.
Regular physical activity, on the other hand, helps improve blood circulation, cardiovascular fitness and the body’s ability to regulate blood pressure. According to WHO, regular physical activity can reduce the risk of cardiovascular disease, hypertension and stroke. It is not only diabetes and heart diseaseThe effects of sedentary behaviour extend beyond metabolic and cardiovascular diseases. Evidence has also associated high levels of sedentary behaviour with increased risks of some cancers. Physical activity is known to contribute to the prevention and management of several cancers, including colon and breast cancer. Mental health can also be affected. Physical activity has been associated with better mental well-being and reduced symptoms of depression and anxiety. Therefore, movement is not simply about maintaining physical fitness; it also supports overall health and quality of life.
Technology: helpful but potentially harmfulTechnology is not the enemy. Smartphones, computers and other digital tools have transformed education, communication, healthcare and employment. The problem arises when technology encourages us to remain inactive for extended periods.For example, students may spend several hours studying on a computer and then continue sitting while watching videos or using social media. Similarly, office workers may remain seated throughout most of their working day. Motorized transportation can further reduce opportunities to walk or cycle.
This means that preventing sedentary behaviour is not simply an individual responsibility. Schools, workplaces, communities and governments can also help create environments that make physical activity easier and more accessible.
So, what can we do?The good news is that becoming more active does not necessarily require expensive gym memberships or intense exercise programmes. Every movement counts.
Walking to nearby destinations, taking the stairs instead of the elevator, doing household chores, dancing, cycling or taking short movement breaks during long periods of sitting can all contribute to a more active lifestyle.WHO recommends that adults undertake 150–300 minutes of moderate-intensity physical activity per week, or an equivalent amount of vigorous activity.
It also recommends reducing prolonged sedentary time. Importantly, people who are currently inactive should start with manageable amounts of activity and gradually increase them. A message worth communicating.As science communicators, we must move beyond simply telling people that “exercise is good.” We need to explain why movement matters and communicate the science in a way that people can understand and apply in their daily lives.Our increasingly sedentary lifestyles may appear harmless because sitting does not immediately cause pain or illness. However, the biological effects can accumulate over time. Reduced physical activity can contribute to metabolic disturbances, weight gain, hypertension and other risk factors that eventually increase the likelihood of NCDs.The solution does not require us to completely abandon technology or modern lifestyles. Instead, we need to build movement into our everyday lives. A short walk, a few minutes of stretching or choosing to walk rather than drive may seem insignificant, but repeated daily, these choices cancontribute to better health.Ultimately, preventing NCDs is not only the responsibility of hospitals and healthcare professionals. It begins with...
