By Manisha Sahu, America News World
September 28, 2025
Spending long hours seated at a desk job may not just strain your back or increase your risk of heart disease — it could also quietly damage your gut health. In an interview with HT Lifestyle, Dr. Senthil Ganesan, Senior Consultant and Surgical Gastroenterologist at SIMS Hospital, Chennai, revealed that prolonged sitting slows down digestion and contributes to bloating, constipation, and even long-term inflammation.
While obesity, diabetes, and cardiovascular risks from sedentary work are well known, experts say the impact on gut health often goes unnoticed. Dr. Ganesan’s warning sheds light on an emerging health issue that affects millions of professionals in today’s desk-bound workforce.
Why Sitting Hurts Your Gut
“Our digestive system, especially the intestines, relies on regular movement — what we call peristalsis — to keep things flowing,” Dr. Ganesan explained. “When we stay still for too long, gut motility slows down. That’s when bloating, constipation, and general discomfort set in.”
The intestines function like a conveyor belt, using rhythmic muscle contractions to move food through the digestive tract. Prolonged sitting, however, makes these muscles less active. Over time, this can cause stagnation in the gut.
According to Dr. Ganesan, this stagnation does more than just slow digestion. It can also increase inflammation, reduce metabolism, and leave workers feeling fatigued. “The gut is not just a tube that moves food from one end to another,” he said. “It’s a complex system where muscles, nerves, and bacteria all work together. If those muscles aren’t engaged because of a sedentary lifestyle, the whole system suffers.”
Desk Jobs, Diets, and Modern Lifestyle Risks
The risks intensify when poor activity levels are combined with calorie-heavy diets, which are now common among urban professionals. “If your overall activity is low and you combine that with a high-fat, high-calorie diet, the stagnation worsens,” Dr. Ganesan noted. “This doesn’t just cause temporary digestive issues. It can slow metabolism and increase the risk of chronic inflammation.”
The result? A cycle where sedentary behavior leads to poor gut health, which in turn makes people feel sluggish, further reducing their motivation to move.
Tips to Protect Gut Health at Work
The good news is that small, simple changes in daily routine can significantly improve gut health, even for those in demanding desk jobs. Dr. Ganesan emphasized three key practices: movement, hydration, and diet.
1. Take Breaks Frequently
“You should avoid sitting in one place for more than 45 minutes at a time,” he advised. Standing up for even a couple of minutes, taking short walks around the office, or stretching at your desk can stimulate intestinal movement. “Even simple habits like standing during phone calls can make a big difference,” he added.
2. Stay Hydrated
Drinking water regularly throughout the day is critical. “Dehydration slows down bowel movements and is a common but often overlooked cause of constipation,” said Dr. Ganesan.
3. Eat a High-Fibre Diet
While fibre helps keep the intestines active, Dr. Ganesan cautioned that fibre alone cannot counteract the effects of prolonged sitting. “Fibre is important, but without movement, it won’t be fully effective,” he explained.
His practical advice: if you’re feeling bloated or sluggish at work, don’t reach for medication right away. Start by moving — stretch, take a walk, or stand up for a while.
A Growing Public Health Concern
Medical experts worldwide agree that modern work culture is taking a toll on digestive health. According to global health surveys, nearly 40% of office workers report frequent digestive issues, from bloating to irregular bowel movements. While many attribute these symptoms to diet or stress, Dr. Ganesan’s insights highlight the direct role of inactivity.
Health organizations are increasingly urging employers to encourage physical activity at the workplace. Standing desks, active break reminders, and workplace wellness programs are becoming more common, particularly in large corporations. Still, personal responsibility remains essential.
Bottom Line
Dr. Ganesan’s message is clear: the human gut thrives on movement. Sitting for long hours without breaks disrupts the natural flow of digestion, leading to bloating, constipation, inflammation, and sluggishness. While high-fibre diets and hydration help, they cannot replace the benefits of regular physical activity.
For professionals tied to desk jobs, simple lifestyle tweaks can protect gut health. Stand during calls, walk around every 45 minutes, drink water regularly, and choose fibre-rich foods. These steps may seem small, but collectively they help maintain a healthy digestive system.
“Your gut health is directly linked to your overall well-being,” Dr. Ganesan reminded. “If you want to feel energetic and stay healthy at work, don’t just focus on what you eat — focus on how much you move.”
Note to Readers: This article is for informational purposes only and not a substitute for professional medical advice. Always consult your doctor with any questions about a medical condition.
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