A sedentary lifestyle is the style or way of life in which individuals remain stable and comfortable in one place, to the point of not performing any physical activity and without requiring much more energy consumption than is necessary to breathe. In this type of people, activities such as watching television, remaining seated during commutes to work, school, and home, working in front of a computer all day, exposing themselves to video games, and interacting with cell phones for many hours predominate.
A sedentary lifestyle is considered the disease of the 21st century, due to the modern lifestyles of our society. The World Health Organization (WHO) defines as sedentary a person who performs less than ninety minutes of weekly physical activity and is estimated to be 60% of the world population.
Causes of a sedentary lifestyle
The causes of a sedentary lifestyle are many, however, the most recurring may be due to:
- Disinterest and lack of motivation to practice any sport.
- Absence of parks, sports, and/or recreational facilities near residential areas.
- Long days of study or work.
- Excessive use of screens and technological media.
- Use and abuse of means of transport (cars, motorcycles, or buses), even to move to nearby places.
Consequences of a sedentary lifestyle
An inactive lifestyle can cause suffering of some discomforts and chronic diseases such as:
- Digestive disorders and obesity.
- Extreme stress and tiredness
- Bone weakening, neck and back problems, loss of joint flexibility, muscle atrophy, and osteoporosis.
- Depression, anxiety, and sleep disturbances.
- Cardiovascular diseases and increased cholesterol.
- Diabetes.
- Aging.
- Certain types of cancer, include colon, breast, and uterine cancers.
How does a sedentary lifestyle affect the body?
When you have an inactive lifestyle, it occurs:
- Burn fewer calories, increasing the chances of gaining weight.
- Loss of muscle mass and stamina due to underused muscles.
- Weakening of the bones due to the loss of their mineral content.
- Metabolism is affected and the body may have more trouble synthesizing fats and sugars.
- The immune system is affected and stops working properly.
- Poor blood circulation due to lack of movement.
- Inflammation and fluid retention occur.
- A hormonal imbalance can develop.
How to avoid a sedentary lifestyle?
The human body is made to move, which is why it requires frequent physical training such as: walking, running, or climbing stairs, as well as sports such as swimming, cycling, basketball, or soccer, among others. Physical activity must be regular and methodical, in addition to adapting to the lifestyle and conditions of each person. The important thing is always to put all the organs in operation, strengthen the muscles, bones and improve the circulatory system. With 75 minutes of weekly exercises, it can be considered an “active life” within the capacities and limitations of each individual. Ideally, these three activities should never be missing:
- Aerobic exercises: a daily walk of at least 30 minutes. It can also be complemented with aerobic activities that are very beneficial, such as dance classes or aqua gym sessions.
- Anaerobic exercises: strength and elasticity work through localized exercises that exercise certain muscle groups. They can be done at home. A session of about 15 minutes may be enough to guarantee the efficiency of this work. The important thing is consistency in practice.
- Relaxation exercises: disciplines such as yoga or tai chi (Chinese gymnastics of very slow and precise coordinated movements.) These practices combine breathing with balance and promote postural improvement while freeing the mind from worries.
How can I start exercising?
If you come from a very sedentary lifestyle, it is advisable to start slowly and gradually incorporate more exercises gradually. The more that can be done, the better. Of course, without being overwhelmed and doing what you can. A little exercise is better than none.
There are many different ways to exercise, the important thing is to find the right ones to start with, such as walking or yoga. Physical activities can also be added to life in small ways at home and at work.
How to be more active at home?
There are a few ways to be more active around the house:
- Housework and gardening are physical activities. To increase the intensity, you can try doing it at a stronger pace.
- Keeping moving while watching TV is a good option. You can lift hand weights, do some gentle yoga stretches, or pedal a stationary bike. Instead of using the TV remote, one option is to get up to change the channel.
- Exercise at home through a training video (on your TV or on the internet).
- Walk through the urbanization. It can be more fun if you walk with your dog, a friend, or a family member.
- Stand up when talking on the phone.
- Exercise equipment such as yoga balls, exercise mats, elastic bands, and hand weights can help with physical activity at home.
How to be more active at work?
Most of the time we spend hours sitting in front of a computer. Some suggestions to help move are:
- Staying hydrated will help you perform better.
- Take the stairs instead of the elevator.
- Use the break or part of the lunch hour to walk around the place where you work.
- Get up and walk to a colleague’s office instead of calling them on the phone.
- Take active breaks.
- Standing up regularly, this could help curb the health risks of sitting for too long.
Benefits of exercising
Regular and systematic physical activity has been shown to be beneficial for the body, since it improves health, reduces blood pressure, and type II diabetes, prevents rheumatic diseases such as arthritis, osteoarthritis, or osteoporosis, and increases lung capacity, among others. Physical exercise not only prevents stress and depression but also helps improve mood.
A sedentary lifestyle is a silent enemy that is not usually paid attention to, and sometimes it is more dangerous than you think. Therefore, it is important to follow a healthy lifestyle and practice physical exercise regularly regardless of age.