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This is an archive article published on June 26, 2024

Lancet study says half of Indians physically unfit: What should you do to get off the mark now?

India has the 12th highest prevalence of insufficient physical activity as per WHO norms

Estimates indicate that India has the 12th highest prevalence of insufficient physical activity among 195 countries. (Representational image)

Half the adult Indian population does not meet the World Health Organisation’s (WHO) guidelines on sufficient physical activity, according to new data published in the Lancet Global Health. More women (57 per cent) than men (42 per cent men) are physically inactive. Most alarmingly, the prevalence of insufficient physical activity among Indian adults has risen sharply from 22.3 per cent in 2000 to 49.4 per cent in 2022.

This means unchecked, 60 per cent of our population would be unfit by 2030 and at risk of disease from not doing enough physical activity.

Why is this study significant?

WHO recommends at least 150 to 300 minutes of moderate aerobic activity per week (or equivalent vigorous activity) for all adults. Insufficient physical activity is defined as not doing 150 minutes of moderate-intensity activity, 75 minutes of vigorous-intensity activity, or an equivalent combination per week. According to the WHO, physical inactivity puts adults at greater risk of cardiovascular diseases such as heart attacks and strokes, Type 2 diabetes, dementia and cancers of the breast and colon.

India has the 12th highest prevalence of insufficient physical activity among 195 countries. Worldwide, nearly one third (31 per cent) of adults – approximately 1.8 billion people – did not meet the recommended levels of physical activity in 2022. “This is because of many factors, including changes in work patterns (move towards more sedentary work), changes in the environment, convenient transportation modes and changes in leisure time activities (that is more screen based/sedentary activities),” said Dr Rüdiger Krech, Director of Health Promotion at WHO. The highest rates of physical inactivity were observed in the high-income Asia-Pacific region (48 per cent) and South Asia (45 per cent) with levels of inactivity in other regions ranging from 28 per cent in high-income Western countries to 14 per cent in Oceania.

Why should Indians be concerned?

Indians are genetically more prone to developing non-communicable diseases like heart disease and diabetes at least a decade earlier than others. “Lack of physical activity means that you are just aggravating your existing risk factors. The WHO goals were set to reduce risk of heart disease, diabetes, obesity and some types of cancer while improving mental health and a stronger immune system,” said Dr K Srinath Reddy, public health expert and top cardiologist. “But delayed urbanisation and industrialisation in some parts of the world have led to a sedentary and comfortable lifestyle, particularly South Asia (including India),” he added.

Can we get out of a sedentary lifestyle?

Maitreyi Bokil, a Pune-based nutritionist and exercise physiologist, feels the biggest impediment to fitness is a mental barrier that it is just another routine in a crowded day. “Start with physical activities you enjoy, as simple as watering plants or doing household chores. Once you do that regularly, take the next step by finding a friend to go for a walk or join a community club. Having a pet is a great way to break a sedentary lifestyle,” she says.

These are good for people with comorbidities, too, who should also seek medical advice on frequency, intensity and type of physical activity they should do based on their endurance test.

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(Graphic: Abhishek Mitra)

As for diet, Bokil advocates a rainbow-coloured diet. “Everyone is aware about the importance of protein, carbohydrates and fat but we don’t realize the importance of micronutrients like vitamins and minerals. They make sure we get the energy out of carbs, protein and fat. In addition they help us fight inflammation caused due to erratic lifestyles. So everyone should focus on at least two vegetables (one cooked, one raw) for each meal and two whole fruits in a day,” she advises.

As for whether exercise can be started at any age, Bokil cites research saying that muscle gains can be made anytime in life. “New neuro-muscle connections can be made at any age,” she says.

Why are women more physically inactive than men?

Dr Reddy pointed out that several studies within India had also shown low levels of physical activity among women, who wrongly believe that household chores are a good form of physical exercise. Then there are cultural barriers. “Inactivity is most evident in middle aged urban women,” he said. Indian women are doing worse than neighbouring Bangladesh, Bhutan and Nepal, says the study.

Dr Fiona Bull, head of the WHO unit for physical activity, and epidemiologist Dr Tessa Strain, attributed the figures to women taking up a larger share of home duties. “These combined with their caregiver role provide women lesser opportunities to prioritise themselves; they don’t have time and feel tired,” they said.

Anuradha Mascarenhas

Anuradha Mascarenhas is a Senior Editor at The Indian Express, based in Pune. With a career spanning three decades, she is one of the most respected voices in Indian journalism regarding healthcare, science and environment and research developments. She also takes a keen interest in covering women's issues . Professional Background Education: A gold medalist in Communication and Journalism from Savitribai Phule Pune University and a Master’s degree in Literature. Author: She authored the biography At The Wheel Of Research, which chronicles the life and work of Dr. Soumya Swaminathan, the former Chief Scientist at the WHO. Key Focus: She combines scientific accuracy with storytelling, translating complex medical research into compelling public and human-interest narratives. Awards and Recognition Anuradha has won several awards including the Press Council of India's national award for excellence in journalism under the gender based reporting category in 2019 and the Laadli Media award (gender sensitivity -2024). A recipient of the Lokmat journalism award (gender category-2022), she was also shortlisted for the RedInk awards for excellence in journalism-2021. Her debut book At The Wheel Of Research, an exclusive biography of Dr Soumya Swaminathan the inaugural chief scientist of World Health Organisation was also nominated in the Popular Choice Category of JK Paper AUTHER awards. She has also secured competitive fellowships including the Laadli Media Fellowship (2022), the Survivors Against TB – New Research in TB Media Fellowship (2023) and is part of the prestigious 2025 India Cohort of the WomenLift Health Leadership Journey.” Recent Notable Articles (Late 2025) 1. Cancer & Specialized Medical Care "Tata Memorial finds way to kill drug-resistant cancer cells" (Nov 26, 2025): Reporting on a breakthrough for triple-negative breast cancer, one of the most aggressive forms of the disease. Discipline, diet and purpose; How a 97-year-old professor defies ageing'' (Nov 15, 2025) Report about Prof Gururaj Mutalik, the first Head of Department at Pune's B J Government Medical College who at 97 credits his longevity to healthy habits and a strong sense of purpose. 2. Environmental Health (The "Breathless Pune" Series) Long-term exposure even to 'moderate' air leads to chronic heart, lung, kidney issues" (Nov 26, 2025): Part of an investigative series highlighting that even "safe" pollution levels are damaging to vital organs. "For every 10 µg/m3 increase in PM2.5 level, there was 6-8% jump in medicine sales" (Nov 23, 2025): Using commercial data to prove the direct link between air quality and respiratory illnesses in Pune. 3. Lifestyle & Wellness News "They didn't let cancer, diabetes and heart disease stop them from travelling" (Dec 22, 2025): A collaborative piece featuring survivors who share practical tips for traveling with chronic conditions. At 17, his BP shot up to 200/120 mmHG; Lancet study flags why child and teen hypertension doubled between 2000 and 2020'' (Nov 12,2025)--A report that focusses on 17-year-old-boy's hypertensive crisis and reflects the rising global trend of high blood pressure among children and adolescents. 4. Scientific Recognition & Infrastructure For promoting sci-comm, gender diversity: IUCAA woman prof highlighted in Nature" (Nov 25, 2025): Covering the global recognition of Indian women scientists in gender studies and physics. Pune researchers find a spiral galaxy like the Milky Way from early universe'' (December 3, 2025)- A report on how Indian researchers discovered a massive galaxy that existed when the universe was just 1.5 billion years old , one of the earliest to have been observed so far. Signature Beat: Health, Science & Women in Leadership Anuradha is known for her COVID-19 reportage, where she was one of the first journalists to provide detailed insights into the Covishield and Covaxin trials. She has a dedicated interest in gender diversity in health and science, often profiling women researchers who are breaking the "leaky pipeline" in STEM fields. Her writing style is scrupulous, often featuring interviews with top-tier scientists and health experts from various institutions. ... Read More

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