Sedentary Lifestyle and Chronic Disease: Why South Asians Need to Move More
🚨 What Is a Sedentary Lifestyle?
A sedentary lifestyle is one where a person spends most of their day sitting or lying down, with minimal physical activity, often fewer than 5,000 steps per day. This way of living has become increasingly common among South Asians in the UK and globally, especially with desk jobs, long commutes, and screen-heavy downtime.
Why South Asians Are at Higher Risk from Physical Inactivity
Even with a healthy body weight, South Asians are more likely to develop chronic diseases than many other ethnic groups. Genetics, cultural habits, and body composition all contribute to this elevated risk.
South Asians Tend to:
Carry more visceral fat (fat around the belly)
Have higher insulin resistance
Develop chronic diseases at younger ages
Be less physically active, especially women
How a Sedentary Lifestyle Leads to Chronic Disease
Here’s how physical inactivity directly affects your health:
1. High Blood Pressure (Hypertension)
Sitting too much causes poor circulation and stiffens blood vessels, making the heart work harder.
This can lead to chronically high blood pressure, a silent killer in our community.
2. Type 2 Diabetes
Low movement equals poor blood sugar control.
South Asians are genetically more prone to insulin resistance, and being inactive accelerates the development of Type 2 diabetes, even in people who aren’t overweight.
3. Heart Disease
Sedentary living weakens the heart, increases cholesterol levels, and promotes fat storage around vital organs.
These are all precursors to heart disease, which disproportionately affects South Asians.
Why Moving More Matters for South Asians
Daily movement isn’t just about weight loss—it’s about disease prevention. Just 30 minutes of moderate physical activity (like walking) each day can lower your risk of:
Type 2 diabetes by up to 58%
Heart disease and stroke
High blood pressure and cholesterol
Depression and anxiety
Yet most adults—especially in South Asian communities—fall short of this.
3 Simple, Psychology-Backed Ways to Increase Your Daily Movement
You don’t need a gym membership or hours of free time.
These behaviour change tactics make it easier to move more without the overwhelm.
1. 🗓️ Create an Action Plan
Plan when, where, and how you'll walk. For example:
“After breakfast, I’ll walk around the block for 10 minutes.”
Attach walking to existing habits like:
After having a cup of chai, go for 10 minutes stroll
If you are talking on the phone, maybe decide to go for a walk instead of sitting
If possible, do school pickups on foot
2. 📱 Track Your Steps
Awareness is powerful. Use a pedometer, your phone’s health app, or a smartwatch to monitor steps.
Start by tracking your current daily average, then aim to increase by 500–1,000 steps per week.
This can be a great motivator, especially when you see the progress you are making!
3. Build in Social Support
Accountability makes a difference. Walk with:
Ask a friend or family member to join you - spend some quality time, whilst moving
Your mum on a WhatsApp call - this way you can catch up with each other and get your steps in
🌿 Final Word: Every Step Matters
Whether you’re 25 or 65, it’s not too late to shift from sedentary to active, even if you start small. By moving more, you’re not just avoiding disease, you’re creating energy, improving mood, and building a life of longevity.
Let’s make movement part of South Asian culture, just like food, family, and tradition.