In today’s fast-paced world, many people spend long hours at work, scrolling on their phones, or relaxing on the couch after a tiring day. While this lifestyle may seem harmless, health experts warn that prolonged sitting and physical inactivity can quietly damage the body over time. One of the most serious consequences of a sedentary lifestyle is an increased risk of cancer.
How Modern Lifestyle Habits Are Increasing Cancer Risk
Speaking to HT Lifestyle, Dr Fahad Afzal Shaikh, Consultant Oncologist at Saifee Hospital in Mumbai, highlighted how modern convenience is reshaping daily habits—and health outcomes.
“Modern life has brought convenience, but it’s quietly putting our health at risk,” Dr Shaikh said. He noted that while cancer treatments have advanced rapidly, daily routines have changed dramatically, often in unhealthy ways.
According to the oncologist, people today spend most of their time seated—working on computers, commuting in vehicles instead of walking, and engaging in minimal physical activity. While these habits make life easier, they introduce a “silent but significant health risk.”
Scientific studies have consistently linked prolonged sitting and physical inactivity to higher risks of several cancers, including breast, colon, uterine, and prostate cancers. Dr Shaikh stressed that the risk persists even among individuals who exercise occasionally but remain sedentary for most of the day.
Can Occasional Exercise Offset Long Hours of Sitting?
A sedentary lifestyle affects the body in multiple harmful ways. It disrupts hormonal balance, increases insulin resistance, promotes chronic low-grade inflammation, and contributes to weight gain. These factors together create an internal environment that supports the development and growth of cancer cells.
“One of the most concerning aspects of sedentary behaviour is how easily it goes unnoticed,” Dr Shaikh explained. Many people believe that going to the gym or exercising once a day or a few times a week can compensate for sitting all day.
However, research suggests that one hour of exercise cannot fully counteract the effects of ten or more hours of uninterrupted sitting. The real danger lies not just in skipping workouts, but in staying still for long periods throughout the day.
Small Lifestyle Changes That Can Lower Cancer Risk
The good news is that reducing cancer risk does not require extreme lifestyle changes. Simple, consistent actions incorporated into daily routines can make a meaningful difference over time.
Dr Shaikh recommends the following habits:
- Stand up and move for a few minutes every hour
- Take short walks after meals
- Choose stairs instead of lifts whenever possible
- Do light stretching or simple physical activity during the day
He also emphasized that health guidelines recommend at least 150 minutes of moderate physical activity per week, but breaking long sitting periods is just as important.