Many people don’t fully understand what a sedentary lifestyle is or how harmful it can be to their health. This issue affects children, adolescents, and adults alike, so everyone should be aware. And if you think weight gain is the worst consequence of a sedentary lifestyle, you’re sorely mistaken. There are numerous diseases linked to a sedentary lifestyle.
So, with the goal of promoting your health, let’s dive deep into the world of sedentarism.
What is a sedentary lifestyle?
A sedentary lifestyle is defined by a complete absence or significant reduction in physical activity in daily life, including long periods of sitting or lying down, resulting in low energy expenditure. The World Health Organization (WHO) recommends engaging in moderate-intensity physical activity for 150 to 300 minutes per week, depending on age and health conditions.
What are the health risks of a sedentary lifestyle?
Consequences for the body:
- Reduced calorie burning
- Loss of muscle mass
- Weakening of muscles, as they adapt to a lack of effort
- Weakening of bones and reduced bone density
- Metabolic changes (the body may have difficulty processing fats and sugars)
- Reduced immune defenses
- Changes in blood circulation
- Increased predisposition to inflammation
- Hormonal imbalances
- Sleep disturbances (including in children)
These consequences can be mild or severe, depending on each person’s genetic characteristics.
Diseases and complications associated with a sedentary lifestyle:
- Obesity
- Heart disease, such as heart attacks and arterial blockages
- High blood pressure (hypertension)
- Increased cholesterol
- Stroke
- Metabolic syndrome
- Type 2 diabetes
- Various types of cancer, such as colon, breast, uterine, and prostate
- Osteoporosis
- Depression
- Anxiety
- Premature mortality from various causes
- Decline in cognitive function
- Musculoskeletal problems, such as chronic knee pain
What causes a sedentary lifestyle? A sedentary lifestyle is more complex than just laziness or lack of willpower. There are numerous factors, including social and cultural aspects, that contribute to a sedentary lifestyle. Here are a few examples:
- Constant exposure to screens (TV, cell phones, video games, etc.)
- Reduction of public spaces for parks, squares, and physical activity or leisure
- Inadequate sidewalks for walking
- Excessive reliance on cars, buses, or subways
- Traffic
- Pollution
- Occupational activities (sedentary work) that require long periods of sitting, even in remote work situations
It’s important to note that the health outcomes can vary depending on the level of sedentary behavior. However, screen time, especially when combined with food consumption, is considered to have the most negative impact, according to a study published in the Korean Journal of Family Medicine.
For a better quality of life, it’s essential to recognize these factors that contribute to inactivity and find ways to incorporate physical activity and movement into your daily routine, even amidst the challenges of everyday life.
Who needs to worry about a sedentary lifestyle?
As mentioned earlier, sedentarism affects children, adolescents, and adults alike. Therefore, everyone should be mindful of a sedentary lifestyle and its associated health risks.
For instance, it’s estimated that 70% of the world’s population doesn’t meet the recommended physical activity levels of 150 to 300 minutes per week set by the WHO. Moreover, a study published in The Lancet, a renowned medical journal, showed that 80% of people aged 10 to 24 do not engage in the recommended amount of physical activity.
Adopt a healthy lifestyle!
Now that you know what a sedentary lifestyle is and the health risks associated with it, there’s no excuse not to make a change. Adopting a healthy lifestyle that includes physical activity and a balanced diet is essential.
At Fitness Hero Phuket, we offer over 10 different activities, in addition to strength training, that are included in our plans, so you can find something you enjoy.
Starting can be challenging, but we’re here to help!
Come experience the motivating atmosphere at your nearest Fitness Hero Phuket!
