In a message shared on X, Health Minister Dr. Nsanzimana revealed the alarming dangers of prolonged sitting, comparing its health risks to those caused by smoking. Sitting continuously for over six hours, he explained, significantly increases the risk of serious illnesses, even for individuals who exercise afterward.
Dr. Sabin emphasized that extended sitting raises the risk of heart disease by over 35%, small blood vessel rupture by 14%, diabetes, and mortality by over 40%.
The Health Minister urged individuals with sedentary jobs to stand and move around every 60 minutes to counteract these adverse effects. His remarks are part of an ongoing campaign to raise awareness, and he previously addressed this issue at the National Umushyikirano Council, underscoring the progress in curbing smoking rates while highlighting the overlooked dangers of excessive sitting.
Research from over 13 studies involving more than one million participants confirms the severe consequences of sitting for prolonged hours daily. The studies show that extended inactivity damages the body and brain, significantly increasing the occurrence of non-communicable diseases.
Heart Disease
Prolonged sitting is a major contributor to heart disease, as the inactivity hampers blood circulation. Fat builds up in arteries over time, narrowing blood flow passageways, a condition known as ‘atherosclerosis.’
This accumulation can lead to artery rupture, trapping blood and restricting oxygen distribution to vital areas. Such disruptions may result in heart attacks or strokes, especially when the brain is deprived of oxygen. Smoking also worsens this condition due to the presence of nicotine, which triggers excessive clotting by causing blood platelets to stick together, forming harmful clots.
Similarly, prolonged sitting facilitates fat accumulation when unused sugar from food remains unprocessed by cells. This contributes to artery damage and creates opportunities for clot formation, heightening the risk of heart diseases.
Cancer
Studies show a direct association between smoking and cancers like those of the lungs, throat, bladder, and pancreas. The culprit? Carcinogens in tobacco that damage cells and foster abnormal growth.
Prolonged sitting produces comparable risks, increasing the likelihood of developing cancers such as spinal, lung, reproductive system, breast, and ovarian cancers. The sedentary lifestyle reduces the rate of fat burning, causing weight gain and paving the way for cancer-inducing cells. Over time, excessive sitting accelerates abnormal cell development across the body.
Type 2 Diabetes
The correlation between smoking and Type 2 Diabetes is well-documented. Nicotine disrupts insulin production, making it difficult for the body to regulate blood sugar levels. As a result, sugar accumulates in the bloodstream, triggering diabetes.
Similarly, prolonged sitting limits physical activity, reducing the demand for energy and leaving sugars unutilized. These sugars transform into fat, contributing to weight gain, diabetes, and fatigue due to lack of fuel for body cells.
Weakening of Bones and Muscles
Smoking depletes calcium levels, compromising bone strength and increasing susceptibility to fractures. Long-term smokers experience decreased bone density and fragility.
Prolonged sitting similarly weakens lower body muscles, particularly in the hips and legs, leading to injuries and difficulty recovering from minor falls or physical exertion. Additionally, extended sitting sessions strain lung function, reducing oxygen intake and expelling efficiency and increasing the risks of chronic respiratory diseases like COPD (Chronic Obstructive Pulmonary Disease).
Blood pooling in the lower body is another concern, often resulting in swollen veins known as Deep Vein Thrombosis (DVT). If such blood clots travel to the lungs, they can cause Pulmonary Embolism (PE), a potentially fatal condition.
Memory Loss
Sedentary behavior over time may lead to memory loss. A lack of movement contributes to the shrinkage of the ‘medial temporal lobe’—a region essential for memory, emotion regulation, sensory processing, and language comprehension. Damage to this brain area results in cognitive decline and memory issues.
Besides causing health complications, prolonged sitting negatively affects sleep quality and increases the risk of premature death. Health professionals urge the public to mitigate these risks by quitting smoking, performing light physical activity, and seeking timely medical advice.
Avoiding excessive sitting and engaging in regular movement can help prevent severe illnesses and save lives.