Vadodara-based vascular and endovascular surgeon Dr Sumit Kapadia has cautioned that the widely believed target of 10,000 steps a day is not enough to counter the harmful effects of prolonged sitting.
In an informative post shared on November 21, the specialist highlighted the growing health risks associated with modern desk-bound lifestyles.
He emphasised that individuals who remain seated for extended periods, often stretching from morning until evening, may already be subjecting their veins to significant strain, regardless of an impressive step count later in the day.
Movement Frequency Matters More Than Step Count
Dr Kapadia stated that walking alone cannot undo hours of immobility. “If you have been sitting from 9 AM to 7 PM, your veins will have already suffered the impact,” he explained. He stressed that good circulation relies not merely on total movement but on how frequently a person moves throughout the day.
Prolonged sitting, he warned, can lead to blood stagnation, weakened vein valves, swelling, varicose veins, and an elevated risk of blood clots. He reaffirmed that even a high step count cannot reverse the effects of a full day of limited mobility.
Practical Guidance for Protecting Vein Health
To reduce these risks, Dr Kapadia recommended incorporating short, regular breaks into daily routines. His guidelines include:
- Standing up every 45–60 minutes
- Stretching periodically
- Walking for at least two minutes
- Moving calf muscles, which he described as the body’s ‘peripheral heart’
He added that small but consistent movements can significantly improve circulation. “Your veins do not require marathons; they simply need frequent movement,” he noted.
The surgeon advised that by adopting these straightforward habits, individuals with sedentary work environments can greatly reduce the likelihood of developing vein-related complications.
His message serves as an important reminder that while daily steps are beneficial, they cannot compensate for long hours of uninterrupted sitting.
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