There was a time when the biggest health warnings were about smoking, cholesterol and stress. Sitting was what you did to relax. Today, in an age of laptops, deadlines and endless screen time, sitting has become something far more dangerous.
For those glued to their desks, inactivity is now a silent threat, one that could lead straight to a stroke. “Most people still associate stroke with high blood pressure or old age,” says Dr Tariq Matin, Director and Chief Neuro interventional Surgery, Artemis Hospitals. “But prolonged sitting and physical inactivity are emerging as major risk factors, especially among younger working professionals.”
In India desk jobs often demand eight to ten hours of continuous sitting, tight timelines and irregular meals. “The body, however, was never designed for such stillness. When you sit for long stretches, blood flow slows down, metabolism drops and inflammation quietly builds up.” Dr Matin says, adding that this creates the perfect conditions for stroke.
According to Dr Matin, extended sitting affects blood circulation, raises blood sugar levels, increases bad cholesterol and contributes to weight gain. “All of these significantly increase the risk of stroke, even in people who otherwise consider themselves healthy.”
Poor posture adds another layer of risk. Slouching at a desk compresses blood vessels in the neck, restricting oxygen supply to the brain. “When posture is consistently poor, it can damage blood vessels over time and affect brain health,” Dr Matin explains. Long commutes, late work hours and lack of exercise only deepen the problem, creating a cycle of inactivity that often goes unnoticed until symptoms appear.
Alarmingly, doctors are now seeing strokes linked to lifestyle choices in much younger age groups. “We are treating patients in their 30s and 40s with stroke risk factors traditionally seen much later in life,” says Dr Matin. “Desk-bound lifestyles are playing a big role.”
Dr Matin explains how sitting too long increases stroke risk
Slow blood circulation
When the body stays still for hours, blood flow reduces, increasing the chance of clot formation.
Rising blood sugar and cholesterol
Long sitting hours disrupt metabolism, leading to higher blood sugar and bad cholesterol, both major stroke triggers.
Weight gain and inflammation
Inactivity contributes to obesity and chronic inflammation, putting added strain on blood vessels.
Poor posture and reduced oxygen flow
Slouching compresses neck vessels, limiting oxygen supply to the brain over time.
Stress and lack of exercise
Tight deadlines, irregular meals and minimal physical activity amplify cardiovascular risks.
Small habits that can make a big difference
The solution doesn’t require dramatic lifestyle changes. “Simple, consistent movement is incredibly powerful,” says Dr Matin. “Standing up and moving for two to three minutes every 30 to 45 minutes helps restore blood flow. Stretching, walking for water or gently rolling the shoulders can break long sitting spells.”
Adding at least 30 minutes of moderate activity, such as brisk walking, cycling or yoga, strengthens the heart and stabilises blood pressure. “Movement is one of the most effective, yet underestimated, forms of prevention,” Dr Matin stresses.