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What Are The Consequences Of A Sedentary Lifestyle?

A sedentary lifestyle refers to a lack of significant physical activity. It is becoming a significant public health issue and relates to a range of chronic health conditions.

Most people living a sedentary lifestyle are unlikely to be meeting the national physical activity guidelines. According to the government's 2008 Physical Activity Guidelines for Americans, adults should be getting at least 150 minutes of moderate-intensity physical activity each week.

A 2017 paper by the Sedentary Behavior Research Network (SBRN) defined sedentary behavior as any activity involving sitting, reclining, or lying down that has a very low energy expenditure. The measurement for energy expenditure is metabolic equivalents (METs), and the authors consider activities that expend 1.5 METs or less of energy to be sedentary.

Research suggests that only 21 percent of adults are meeting the physical activity guidelines, while less than 5 percent perform 30 minutes of physical activity per day.

Recent research is starting to confirm the health risks associated with a sedentary lifestyle.

Studies have now consistently demonstrated that leading a sedentary lifestyle can contribute to:

Extended periods of inactivity can reduce metabolism and impair the body's ability to control blood sugar levels, regulate blood pressure, and break down fat.

One study analyzed data collected over 15 years and found that sedentary lifestyles were associated with an increased risk of early death regardless of physical activity levels.

This shows that it is essential to reduce the amount of time spent being sedentary in addition to doing more exercise.

A sedentary lifestyle also appears to have a negative impact on mental well-being.

The combination of the physical and mental impact to health makes a sedentary lifestyle particularly problematic.

One study with 10,381 participants associated a sedentary lifestyle and lack of physical activity with a higher risk of developing a mental health disorder.

A recent review that included data from 110,152 participants found a link between sedentary behavior and an increased risk of depression.

A more active lifestyle can significantly reduce the chances of chronic health conditions, mental health disorders, and premature death.

Increasing physical activity

Research has shown that physical activity, including exercise and sports, can reduce the risk of cardiovascular disease, type 2 diabetes, obesity, and early death.

Evidence also consistently shows that exercise can improve mental health. A 2018 study of 1,237,194 people found that those who exercised reported fewer mental health problems than those who did not.

It is best to combine a variety of cardiovascular exercises, such as running or cycling, with strength-training exercises, which can include weight training or body-weight exercises. Going for at least three 30-minute runs and doing two 30-minute sessions of strength-training exercises per week would be sufficient to meet the minimum physical activity guidelines.

Reducing the time spent being sedentary Share on PinterestPartaking in regular physical activity can reduce the risk of cardiovascular disease.

Physical activity is important, but spending the majority of the day being sedentary is still dangerous.

People can reduce the amount of time they spend being sedentary by:

standing rather than sitting on public transport

walking to work

taking walks during lunch breaks

setting reminders to stand up every 30 minutes when working at a desk

investing in a standing desk or asking the workplace to provide one

taking a walk or standing up during coffee or tea breaks

spending more time doing chores around the house, especially DIY or gardening

making excuses to leave the office or move around the building

taking phone calls outside and walking around at the same time

spending some free time being active rather than watching television or playing video games

getting up and walking around during television commercials

taking the stairs instead of using the elevator

Research has linked a sedentary lifestyle to severe health conditions.

Many people do not meet the minimum physical activity guidelines and are at risk of developing health issues from spending too much time being sedentary.

People can reduce the risks of a sedentary lifestyle by increasing the amount of physical activity that they do and using the techniques above to reduce the time they spend being sedentary.

10 Harms Of Sitting On Chair For Long Hours

10 Harms Of Sitting On Chair For Long Hours 1. Poor Posture

Sitting for extended periods can lead to poor posture, including rounded shoulders, slouching, and a forward head position, which can contribute to musculoskeletal imbalances and discomfort.

2. Back and Neck Pain

Prolonged sitting can strain the back and neck, leading to stiffness, muscle imbalances, and pain in these areas.

3. Increased Risk of Obesity

Sedentary behavior, such as prolonged sitting, is associated with a higher risk of obesity. Insufficient calorie expenditure and inactivity can contribute to weight gain.

4. Muscle Weakness

Sitting for long periods can lead to muscle weakness, particularly in the core, glutes, and legs, as these muscles are not adequately engaged or strengthened while seated.

5. Increased Risk of Chronic Diseases

Prolonged sitting has been linked to an increased risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer.

6. Decreased Circulation

Sitting for extended periods can restrict blood flow and lead to poor circulation, increasing the risk of blood clots, deep vein thrombosis (DVT), and other circulatory issues.

7. Reduced Metabolism

Prolonged sitting can lead to a decrease in metabolic rate, affecting the body's ability to efficiently burn calories and regulate blood sugar levels.

8. Negative Impact on Mental Health

Sedentary behavior can contribute to poor mental health outcomes, including increased stress, anxiety, and feelings of depression.

9. Increased Risk of Cardiovascular Disease

Prolonged sitting is associated with an increased risk of cardiovascular diseases such as heart disease and hypertension.

10. Overall Decreased Physical Fitness

Sitting for long hours can lead to a decline in overall physical fitness, including decreased muscle strength, flexibility, and endurance.

Sedentary Lifestyles - Risks And Solutions

A sedentary lifestyle is one with no or irregular physical activity and an excessive amount of daily sitting.

In addition to the recommended levels of physical activity, people also need to reduce sedentary behaviours. Being sedentary means sitting or lying down for extended periods when awake.

Behaviours

Sedentary behaviours include:

at school or work – sitting at a desk

at home – watching TV, playing computer games, being on the internet

travelling – driving a car, sitting in a train or bus

People are more sedentary now than in the past due to changes to our general lifestyle. For example, fewer people have manual jobs, more people own cars and drive, and technology has affected almost everything from housework to leisure.

Risks

People's risk of developing some health conditions, such as type 2 diabetes and coronary heart disease, increases if they have a sedentary lifestyle. Recent research suggests that a sedentary lifestyle can be harmful even if a person meets the recommended levels of physical activity. Below are some of the most typical health risks from leading a sedentary lifestyle:

becoming overweight or obese

developing depression due to a lack of activity and a feeling of being unhealthy

a feeling of lethargy and no energy

poor sleep patterns due to discomfort

developing coronary heart disease (CHD) which can lead to death

high blood pressure, sometimes referred to as hypertension

increased risk of osteoporosis or brittle bones

a loss of muscle tone and development of poor posture which can lead to back problems

a loss of fitness such as decreased flexibility or strength

Solutions

Changing sedentary behaviours means altering many, often small, aspects of people's daily lives.

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