People of almost
any age, from working-age individuals to the retired elderly, find it all too
easy to slip into a sedentary lifestyle. Sitting around for the bulk of the day
seems easier than getting up and moving, especially for individuals who work behind
a desk for the majority of the day. Plus, maintaining an active lifestyle
requires more than simply going to the gym or taking a brisk walk for thirty
minutes a day.
In fact, most health professionals define living a sedentary
lifestyle as simply prolonged and excessive sitting, even with brief periods of
activity. Unfortunately, all too many people struggle to break away from a
sedentary lifestyle and ensure that they engage in ample physical activity each
day.
An inactive lifestyle can substantially increase the risk of
weight gain.
Living a sedentary lifestyle means that you do not burn as
many calories as someone living a more active lifestyle. As a result, it
becomes much easier to overeat, especially if your favourite indulgences
include high-calorie foods. Many people who live sedentary lifestyles not only
burn fewer calories but will also find themselves snacking more often out of
boredom or as a means of distraction. As a result, weight can quickly start
creeping up. Individuals who live sedentary lifestyles may also struggle to
lose that weight.
Living
a sedentary lifestyle can cause muscle degradation and weakness.
To maintain muscular strength and endurance, which are
important elements of a healthy lifestyle, you have to use your muscles. Lack
of use causes muscles to weaken over time, which in turn, may result in loss of
strength. As strength wanes, people with sedentary lifestyles may struggle to
accomplish physically-taxing tasks. Endurance, too, decreases rapidly when a
person adopts a more sedentary lifestyle. Even competitive runners find that
their endurance begins to drop after just one or two weeks of inactivity.
The longer you live a sedentary lifestyle, the harder you may find it to
rebuild that strength and endurance.
Even people who are otherwise active, but spend a great deal of
time sedentary, may have a higher risk of developing type-2 diabetes.
Individuals who live a sedentary lifestyle face a
substantially higher risk of developing type-2 diabetes. Taking regular breaks
to stand up and move around - ideally, at least one minute of movement for
every thirty minutes of inactivity, rather than simply trying to fit in a
single exercise session each day - can help stabilize blood sugar levels after
meals.
Allowing this sedentary behaviour to continue, on the other
hand, can lead to the development of type-2 diabetes, which can also lead to
further health complications. People with diabetes may suffer from kidney
damage, nerve damage, vision problems, foot problems due to poor circulation,
and chronic skin conditions.
Heart
disease risk increases with a sedentary lifestyle.
People who sit around all day face a higher-than-average risk
of many types of heart disease, including coronary artery disease. A sedentary
lifestyle may also substantially raise an individual’s risk of a heart attack.
The more sedentary your lifestyle, the more your blood pressure is likely to
increase, which can elevate your risk of many health and heart-related
complications. Engaging in physical activity can help to reduce that risk.
People who lead sedentary lifestyles have a higher risk of anxiety
and depression than those with more active lifestyles.
Many people who engage in regular physical activity know that
exercise can help stave off symptoms of anxiety and depression. Heading outside
for that exercise may offer further mental health benefits.
People who live a sedentary lifestyle, on the other hand, may
suffer from higher rates of anxiety and depression. Increases in anxiety and
depression may quickly create a self-compounding cycle: anxiety and depression
cause increased isolation in the patient, who then may struggle to work up the
energy to engage in exercise, despite exhibiting symptoms of anxiety and/or
depression. The lack of exercise then causes further depression and anxiety.
Not only that, but people who lead sedentary lifestyles may
also feel poorly about themselves, worrying about a lack of motivation, a lack
of physical fitness, or increased weight gain due to that sedentary lifestyle.
Over time, increased rates of anxiety and depression can also cause a host of
related health problems.
A sedentary lifestyle can substantially raise an individual’s risk
of chronic lower back pain.
Across the country, an increased number of workers suffer
from lower back pain, sometimes severe enough to require time off work. Sitting
all the time causes weakness in core muscles, which in turn often translates to
lower back pain. Uncomfortable office chairs may put further pressure on the
back, especially for workers with poor posture.
As much as 80% of the adults will experience lower back
pain at some point in their lives. In fact, lower back pain represents a
leading cause of disability among many workers. Unfortunately, many people
struggle to diagnose and address the cause of their lower back pain, especially
if a sedentary lifestyle contributes to the problem. Increasing physical
activity, especially activity that can raise core strength, may help decrease
overall back pain and lead to a healthier lifestyle.
Excessive
sitting can cause a decrease in bone mass.
Like the rest of your body, your bones can face severe impact
from a sedentary lifestyle. Over time, you may lose bone mass, which can
substantially raise your risk of injury from even minor falls. Ageing individuals,
in particular, may struggle with the impact of osteoporosis, which can lead to
a stooped posture, increased pain (especially back pain), and even loss of
height over time. Elderly individuals who suffer the loss of bone density may
become injured much more quickly, including fractures that occur from normal
body stresses, like bending over or even coughing.
While multiple factors can contribute to osteoporosis,
including gender and body frame, standing and moving can help stimulate many
bones, especially those in the legs and hips, to grow denser. This, in turn,
can help stave off osteoporosis and lead to the development of more bone
tissue.
The
risk of developing certain cancers increases due to a sedentary lifestyle.
The risk of colon, breast and uterine cancer rises when you
live a sedentary lifestyle. Excess body weight, which often increases with a
sedentary lifestyle, may explain part of the connection between a sedentary
lifestyle and these types of cancer.
People who lead sedentary lifestyles may suffer from higher levels
of inflammation.
Inflammation can cause a wide number of problems in your
body. Not only does it increase the likelihood that you will suffer from pain
in many different areas of your body, but chronic inflammation may also
interfere with your hunger cues, causing you to overeat because you do not
realize you have already eaten enough. This inflammation throughout your body
can cause you to struggle with constantly feeling stressed out, which can, in
turn, make it difficult for you to lose weight or combat abdominal fat.
Inflammation also has a significant impact on gut health, which can affect many parts of your body. Your gut ties in
directly to your immune system, which means that if you suffer from chronic
inflammation, you may have a higher risk of contracting an illness when you
face exposure to any type of germs.
Living
a sedentary lifestyle can shorten your lifespan.
The more time that a person spends sitting, the higher that person’s risk of dying early. As a sedentary lifestyle increases a person’s health risks, it also contributes to an increased risk of mortality. Some people find that regular exercise can help reduce the odds of developing many health conditions, which can, in turn, help decrease the risk of early mortality. Those who exercise regularly, but still lead sedentary lifestyles, overall may continue to face elevated risks of early mortality.
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