How to Combat a Sedentary Lifestyle for Diabetes Patients 

Introduction

How much time do you spend sitting at work, school, home, or while travelling? Modern life makes us move less, but a sedentary lifestyle like this can make it harder for the body to control blood sugar. It also increases the risk of type 2 diabetes by 112% and its complications. Even regular exercise may not completely reverse the effects of long sitting hours ^1,2.

With one-third of adults not getting enough movement, the impact on health is serious³.The good news? Small lifestyle changes can help. Let’s explore what is a sedentary lifestyle and how to break free from it for better diabetes management. 

What is a Sedentary Lifestyle

The word “sedentary” comes from the Latin word sedere, meaning “to sit.” A sedentary lifestyle meaning, any activity performed while sitting or lying down that requires very little energy. It is measured in metabolic equivalent units (METs), which estimate the body’s energy use. One MET represents the amount of energy used while sitting quietly. Activities with 1.0–1.5 METs are considered sedentary because they use only slightly more energy than resting. Sitting for too long reduces muscle engagement, slows circulation, and negatively affects overall health ^4,5.

We can understand more clearly what is a sedentary lifestyle by looking into the characteristics of a sedentary lifestyle which includes: 

• Too Much Sitting: Long hours sitting at work, school, or home slow down circulation and weaken muscles^1,6.
• Short Activity, Long Sitting: Even if you active in your routine, such as going for light intensity casual walks for grocery or self-care, sitting for most of the day can still harm your metabolic health⁷.
• Excessive Screen Time: Spending too much time on TVs, phones, or computers leads to inactivity.  
• Long Travel Time: Sitting for long periods in cars, buses, or planes adds to inactivity.  
• Limited Mobility: People with movement restrictions may face similar health risks. 
• Standing Still Too Long: Standing without movement uses little energy, similar to sitting.  
• The “Active Couch Potato” Effect: Exercising for some time but sitting most of the day does not fully remove health risks^6,7.

A sedentary lifestyle meaning prolonged sitting and minimal physical activity, can be a major risk factor for health conditions such as type 2 diabetes and heart disease. But don’t worry, we also have some helpful tips on how to combat a sedentary lifestyle and take control of your health. 

Impact of Sedentary Lifestyle on Diabetes

A sedentary lifestyle greatly increases the risk of diabetes, heart disease, and early death. The impact on diabetes is even stronger, making it a serious health concern⁴.

Lack of movement impacts how the body processes glucose, affecting the blood sugar levels, potentially leading to diabetes and its serious long-term complications ^4,8. Let’s have a detailed look at this connection. 

1. Insulin Resistance

Insulin helps move sugar from the blood into cells for energy. When the body becomes resistant to insulin, blood sugar levels rise. Physical inactivity reduces the responsiveness of tissues towards insulin action, increases harmful molecules (free radicals), and triggers long-term inflammation, all of which contribute to insulin resistance. Sedentary habits also lead to weight gain and unhealthy fat accumulation, worsening this condition³. Over time, the pancreas weaken, leading to lower insulin production and increased blood sugar, resulting in type 2 diabetes^8,9.

2. Poor Blood Sugar Control

 In individuals with diabetes, sitting too much can make the insulin receptors less sensitive, reducing the ability of cells to absorb glucose. This leads to frequent sugar spikes, making diabetes harder to manage^4,11.

A sedentary lifestyle can also affect blood circulation, potentially causing a reduced blood flow to the feet, and foot problems like deformities, skin issues and risk of non-healing foot ulcers¹². Moreover, poor blood sugar control and blood flow changes may worsen complications such as nerve damage and eye disease (diabetic microvascular changes)^13,14,15.

Additionally, long hours of sitting trigger the release of harmful inflammatory substances like IL-1β, IL-8, and TNF-α, which can further damage blood vessels and worsen diabetes-related complications^4,11.

Other Health Risks Linked to a Sedentary Lifestyle 

Besides diabetes, prolonged inactivity increases the risk of several metabolic disorders, including³:

• Unhealthy cholesterol levels: Sitting too long lowers lipoprotein lipase activity, leading to higher triglycerides and lower HDL (good cholesterol), raising heart disease risk. 
• Weight gain and obesity: Lack of movement reduces calorie burning, leading to fat buildup, especially around the abdomen, which is linked to diabetes and high blood pressure. 
• Chronic inflammation: Inactivity may cause low-level, long-term inflammation in the body. It can affect levels of inflammatory markers like C-reactive protein (CRP) and IL-6, contributing to insulin resistance, obesity, cardiovascular disease, and certain cancers³. 
• High blood pressure: Reduced movement slows blood circulation, putting extra pressure on blood vessels. Over time, this increases the risk of strokes and heart disease. 

Taking short breaks from sitting, even just standing or walking for a few minutes every 30 minutes, can give you freedom from sedentary lifestyle. Incorporating regular physical activity can significantly improve blood sugar control and reduce the risk of type 2 diabetes and metabolic disorders. 

Tips for Managing Diabetes through Lifestyle Changes 

Here are some effective tips on how to combat a sedentary lifestyle, manage blood sugar levels, and improve overall well-being: 

1. Eat Nutritious Foods

Eating more vegetables, fruits, whole grains, and lean proteins like fish or chicken helps with blood sugar control. Cutting down on sugary snacks, processed foods, and unhealthy fats makes a big difference⁸. 

2. Stay Physically Active

Regular exercise, like walking, cycling, or swimming, helps the body use insulin better. Aiming for at least 150 minutes of moderate activity per week is a good goal ¹⁶.

3. Lose Excess Weight 

Even losing a little weight improves how the body handles sugar. Eating well and staying active makes weight loss easier^11,16.

4. Include Strength Training 

Lifting weights or using resistance bands builds muscle, which helps keep blood sugar stable. It also prevents muscle loss, which can be an issue for people with diabetes¹⁶.

5. Take Frequent Movement Breaks 

Sitting for too long affects blood sugar levels. Standing, stretching, or walking for a few minutes every half hour helps keep the body active^17,18. Taking a short walk after meals also helps manage blood sugar¹⁹.

6. Adjust Your Workspace 

Making simple adjustments at your workplace like using a standing desk, placing things farther away, or adding short walks to the day which helps to reduces sitting time^17,18.

7. Stay Active During the Day 

Taking the stairs, walking during phone calls, or doing simple activities like dancing or playing sports keeps the body moving¹⁴. Engaging in activities like swimming, jogging, cycling, ball games, or skiing helps lower the risk of developing diabetes²⁰.

8. Reduce Screen Time

Excessive screen time, such as watching TV or using mobile devices for entertainment, often leads to prolonged sitting which is a key characteristic of sedentary lifestyle. Setting limits and choosing activities that involve movement makes a difference. 

9. Get Family and Community Support 

Exercising with family or friends, joining a gym, or playing sports makes staying active more enjoyable and keeps motivation high^17,18.

Making these changes helps lower blood sugar, reduce insulin resistance, and improve health. Staying active brings the freedom from sedentary lifestyle. 

When to See Your Doctor

If you are leading a sedentary lifestyle for a long period of time, you may be at risk of developing diabetes. Therefore, watch for the following symptoms, as they may indicate diabetes. Visit a doctor if you have: 

• Increased thirst and frequent urination 
• Unexplained weight loss and fatigue 
• Blurred vision 
• Slow-healing sores or frequent infections 
• Numbness or tingling in your hands and feet²¹.

If you already have diabetes, here’s when you may need medical advice: 

• High Blood Sugar Levels: If your levels stay above 300 mg/dL and does not decrease. 
• Diabetes-Related Ketoacidosis (DKA): If you have heavy breathing, vomiting, or become unconscious, it could be a sign of DKA and needs medical attention^21,22.
• Low Blood Sugar That Won’t Improve: If your blood sugar stays below 70 mg/dL, even after having a sugary snack. 
• Signs of Complications: High sugar levels can  damage the kidneys, heart, and nerves, causing numbness, tingling, slow-healing wounds, and infections; seek medical help if these symptoms appear^23,24.
• Medication Confusion: If you miss a dose or are unsure about your medication. 
• Feeling Really Sick: Severe vomiting, diarrhoea, or trouble eating can cause dehydration and mess with your blood sugar. Call your doctor for advice. 

Knowing when to get help is an important part of managing diabetes. Stay aware, listen to your body, and don’t hesitate to make that call if something feels off ^22,23.

Conclusion 

This blog explains what a sedentary lifestyle is and how it can impact your health. Living a sedentary lifestyle increases your risk of type 2 diabetes and its complications. Taking short breaks, stretching, and getting at least 150 minutes of exercise each week can help your body use insulin better. To conclude, focus on staying active. It not only reduces your diabetes risk but also boosts your overall well-being, keeping you energized, healthier, and stronger in the long run. 

Frequently Asked Questions 

References 

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13. Vithian K, Hurel S. Microvascular complications: pathophysiology and management. Clinical Medicine. 2010 Oct 1 [cited 2025 Apr 10];10(5):505–9. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4952418/

14. PhD LK MD. Diabetic retinopathy: Understanding diabetes-related eye disease and vision loss [Internet]. Harvard Health. 2020. Available from: https://www.health.harvard.edu/blog/diabetic-retinopathy-understanding-diabetes-related-eye-disease-and-vision-loss-2020011618394  

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16. Diabetes and physical activity [Internet]. Idf.org. 2024. Available from: https://idf.org/about-diabetes/diabetes-management/physical-activity/ 

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23. When Should You See a Diabetes Specialist? [Internet]. University of Utah Health | University of Utah Health. 2021. Available from: https://healthcare.utah.edu/diabetes/when-should-you-see-diabetes-specialist 

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