Sitting Your Way to Heart Issues: 5 Silent Threats of Sedentary Lifestyle
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Approximately 31% of the population aged ≥15 years don't engage in enough physical activity, contributing to the death of approximately 3.2 million individuals annually. In today's fast-paced world sedentary lifestyle has become a public health issue. It not only causes obesity but is also a reason behind various chronic health conditions. Extended periods of inactivity can impair the ability of the body to regulate blood pressure, control blood sugar levels, and break down fat.
In this article, we will try to understand the ill effects of having a sedentary lifestyle and what you can do to lead an active life. We will also explore why people adopt a sedentary lifestyle and the benefits of being physically active.
5 Silent Threats of Sedentary Lifestyle
Modern innovations have simplified our lives easier but have led us to adopt a sedentary lifestyle. Sitting more and moving less is linked to various health complications and is believed to be the number one cause of obesity. Sitting for longer periods of time increases your risk of developing cardiovascular diseases. Let's take a look at how these unhealthy habits can adversely impact your physical health and well-being.
1. Obesity and Weight Gain
Weight gain and obesity are the main implications of a sedentary lifestyle. When you keep sitting for long hours or do not indulge in any kind of physical work, your body accumulates excessive fat, leading to obesity. When you have excessive fat in your body, you may be at a higher risk for various diseases.
Obesity is considered a cosmetic concern in our society, but in reality, it is much more than that. It has serious health consequences. Obesity can adversely affect our cardiovascular system. Excess weight puts additional strain on the heart. This can lead to atherosclerosis and hypertension. Obesity can also have an impact on our mental health. It leads to low self-confidence and feelings of anxiety and sadness. Obesity's psychological impact can lead to even more health issues.
2. Heart Issues
Heart Issues: A sedentary lifestyle can lead to obesity, which substantially impacts our heart health. Excess body weight strains our hearts, requiring them to work harder to pump blood. This can lead to various cardiovascular issues and can take a toll on your overall health and well-being.
A sedentary lifestyle has a huge role to play when it comes to hypertension. If you don't stay active, it can impair your body's ability to regulate blood pressure.
3. Type 2 Diabetes
Obesity and a sedentary lifestyle are the major causes of type 2 diabetes. When you have Type 2 diabetes, your body is not able to regulate blood sugar levels. When we eat carbohydrate-rich food, our bodies convert these substances into glucose or sugar. This glucose is required to provide energy to our cells. Insulin, which is produced by the pancreas, unlocks our cells, allowing glucose to provide energy. However, when we accumulate excess weight due to a sedentary lifestyle, the pancreas does not function properly, leading to diabetes.
4. Back and Joint Pain
Sedentarism can lead to various spine health problems. In today's fast-paced world, most of us work in an office, sit in front of the TV, and commute in our cars. As per a few studies, sitting for less than eight hours a day doesn't cause any serious health issues, but in reality, we spend more time sitting. Although back problems are mainly associated with heavy lifting or sports injuries, a sedentary lifestyle can adversely affect your spine.
5. Metabolic Syndrome
A sedentary lifestyle is closely linked to metabolic syndrome, a cluster of conditions that includes increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels. This syndrome raises the risk of type 2 diabetes and cardiovascular disease. Regular physical activity helps improve insulin sensitivity and regulate blood sugar levels, thereby reducing these risks.
How Can You Stay Active in Your Daily Life
If you haven't been active for a while, go slowly. Rather than starting out with tough exercises and setting unbelievable milestones, try to do simple exercises and set achievable milestones. For example, you can start with the habit of walking while using your phone and doing a morning walk for ten to fifteen minutes. As your body feels comfortable, you can incorporate more exercises into your daily routine. You can also follow these tips and tricks to stay active and healthy.
Set Realistic Goals: Don't set goals that you can't achieve. For example, you may set a goal of walking for a few minutes each day. Having attainable goals keeps you motivated. You should also not set your goal under the influence of someone. For example, if your gym trainer asks you to do heavy exercises and you're uncomfortable, don't do it.
Create a Schedule: Research shows that habit drives about 40% of our daily activities. So you should try to perform activities at the same time each day. As you eat lunch around dinner or noon at 6 or 7 p.m., you could set a fixed schedule for physical activity.
Be Consistent: Try to incorporate exercise into your daily routine. It becomes a habit if you do it on a regular basis.
Seek Help: Exercising with family or friends might be more enjoyable. If you want extra support, you might also join a fitness class or hire a personal trainer.
Pay Attention to Your Body: When you exercise, you must pay attention to how your body feels. It's normal to feel muscle soreness, especially after a workout.
Conclusion
A sedentary lifestyle can have adverse effects on our health and well-being. By making small changes in your daily routine, you can lead a more active lifestyle and get rid of unhealthy habits. Regular exercise, standing up and moving around throughout the day, or taking your pet on a walk are small ways to mitigate the risk of leading a sedentary lifestyle. You can also workout with the help of a workout video and move around once every hour while working.
Are you facing the adverse effects of a sedentary lifestyle? Consult a top-notch healthcare specialist to learn more about your health issues.
