Urge people to move more, advocate ‘30-30 Rule’
Srinagar, Jun 13: Warning that prolonged sitting has become a growing public health concern, the Department of Community Medicine at Government Medical College (GMC) Srinagar has launched a public awareness campaign urging people to reduce sedentary behaviour and adopt healthier lifestyles.
The campaign, titled “Prolonged Sitting: The New Smoking”, according to the news agency—Kashmir News Observer (KNO) highlights the serious health consequences associated with spending long hours seated at home, workplaces, schools, shops, or while travelling.
Health experts say that modern lifestyles, increasingly dominated by screen-based activities and desk-bound work, are exposing people to a range of preventable health risks.
According to the advisory, the human body is designed for movement and not for remaining seated for extended periods. Medical experts warned that prolonged sitting can silently contribute to several chronic health conditions, including cardiovascular diseases, high blood pressure, Type-2 diabetes, obesity, anxiety, depression, musculoskeletal disorders, and poor mental well-being.
The awareness material emphasizes that sitting for more than six to eight hours a day can significantly increase health risks, especially among individuals engaged in continuous computer work, excessive mobile phone use, prolonged television viewing, and long-distance travel without movement breaks.
Health professionals associated with the campaign noted that prolonged inactivity can negatively affect blood circulation, metabolism, posture, and overall physical fitness. They cautioned that the cumulative impact of sedentary behaviour may also increase the likelihood of premature ageing and early mortality.
To counter these risks, the department has advocated the adoption of the “30-30 Rule,” encouraging individuals to stand up, stretch, or move around for at least two to three minutes after every 30 minutes of sitting.
The campaign recommends several simple activities that can easily be incorporated into daily routines, including walking around the room, stretching the back and legs, using stairs instead of elevators, standing while talking on the phone, taking short walks after meals, and engaging in light household chores.
Medical experts stressed that even small changes in daily habits can produce significant long-term health benefits. They urged people to prioritize regular physical activity alongside other healthy practices such as staying hydrated, consuming balanced meals, ensuring adequate sleep, and maintaining a consistent exercise routine.
As part of the public outreach initiative, the department has also popularized the slogan: “Har Aadha Ghanta, Thodi Si Chaal – Sehat Rahegi Bemisaal” (Every half hour, take a short walk for better health), encouraging citizens to incorporate movement into their daily lives.
The Department of Community Medicine, GMC Srinagar, said the message is intended for people of all age groups and professions, stressing that reducing sitting time and increasing physical activity can help protect the heart, brain, and overall health while contributing to a healthier and happier society.
The campaign has been issued in public interest with a call for citizens to “sit less, move more, and live better,” reminding people that every step taken towards an active lifestyle can make a meaningful difference in their long-term health and well-being. (KNO)
