A sedentary lifestyle has become an integral part of modern reality.
Prolonged work at the computer, time spent in front of the TV and a general decrease in physical activity have a negative impact on our health.
Let’s find out what the risks of sedentary behavior are and how you can manage them.
Sedentary lifestyle: a hidden health hazard
Many of us underestimate the effects of prolonged sitting.
According to the World Health Organization (WHO), a sedentary lifestyle is one of the leading risk factors for mortality worldwide.
Lack of sufficient physical activity can lead to serious diseases.
How does inactivity affect the body?
Metabolism and weight
Prolonged sitting slows metabolism, which contributes to weight gain and the development of obesity. Studies show that sedentary people have a higher BMI.
Cardiovascular system
Lack of activity increases the risk of hypertension, coronary heart disease and stroke. A sedentary lifestyle is associated with an increase in “bad” cholesterol and a decrease in “good” cholesterol.
Musculoskeletal system
Prolonged sitting can lead to weakened muscles, back pain and poor posture. Lack of movement reduces joint flexibility and increases the risk of osteoporosis.
Real risks: from obesity to cardiovascular disease
Studies confirm the link between sedentary lifestyle and the development of various diseases.
Table 1: Risks associated with sedentary behavior
| Disease | Increased risk |
|---|---|
| Type 2 diabetes mellitus | +112% |
| Cardiovascular diseases | +147% |
| Early mortality rate | +49% |
How to fight sedentary behavior: practical tips
Regular breaks
- Get up and warm up every 30 minutes.
- Use timers or apps for reminders.
Activity in the workplace
- Set up a standing desk or use a fitness ball instead of a chair.
- Have meetings while standing or walking.
Day-to-day changes
- Take the stairs instead of the elevator.
- Park farther from the entrance or get off at the stop earlier.
Activity for everyone: simple exercises for everyday life
Table 2: Physical activity recommendations
| Type of activity | Recommended rate |
|---|---|
| Aerobic exercise | 150 minutes a week of moderate |
| Strength training | 2 times a week |
| Stretching and flexibility | 10-15 minutes daily |
Simple exercises
- Walking: aim to walk 10,000 steps a day.
- Stretching: start your morning with a light warm-up.
- Household chores : cleaning and gardening are also considered activity.
Conclusion
A sedentary lifestyle is a serious health risk, but small changes can significantly reduce your risks. Add more movement to your life and your body will thank you!
List of references
- World Health Organization. Global Recommendations on Physical Activity for Health. 2010.
- Hamilton, M. T., et al. “Too Little Exercise and Too Much Sitting: Inactivity Physiology and the Need for New Recommendations on Sedentary Behavior.” Current Cardiovascular Risk Reports, vol. 2, no. 4, 2008, pp. 292–298.
- Katzmarzyk, P. T., et al. “Sitting Time and Mortality from All Causes, Cardiovascular Disease, and Cancer.” Medicine & Science in Sports & Exercise, vol. 41, no. 5, 2009, pp. 998–1005.
- Wilmot, E. G., et al. “Sedentary Time in Adults and the Association with Diabetes, Cardiovascular Disease and Death: Systematic Review and Meta-Analysis.” Diabetologia, vol. 55, no. 11, 2012, pp. 2895–2905.
- Patel, A. V., et al. “Leisure Time Spent Sitting in Relation to Total Mortality in a Prospective Cohort of US Adults.” American Journal of Epidemiology, vol. 172, no. 4, 2010, pp. 419–429.
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