Definition of a Sedentary Lifestyle
According to Wikipedia, Sedentary lifestyle is one in which someone is physically inactive and does little or no physical movement and/or exercise.
Introduction to Sedentary Lifestyle.
Insufficient levels of daily physical activity play a potentially major role in contributing to the obesity epidemic that currently affects both developed and developing countries. Therefore, physical activity has become a vital part of public health strategies for prevention of weight gain, for weight loss, and for prevention of weight regain after weight loss.
The prevalence of sedentary lifestyle has increased markedly in recent years, with objectively assessed measures showing that adults spend 50–60% of their day sedentary.
Sedentary lifestyle occurs in various domains of life, including television or video viewing, computer use, reading, or sitting at a desk, at a counter, or in a bus, car, or train. Prolonged time spent sedentary decreases energy expenditure and displaces light-intensity physical activities, potentially leading to weight gain over time.
Although sedentary lifestyle shows an inverse relationship with light-intensity physical activity, it can be conceptualized as a lifestyle factor that can coexist with moderate to vigorous physical activity.
sedentary lifestyle is an independent risk factor for the development of overweight and obesity.
Dangers of sedentary lifestyle
Modern society is being designed to support sedentary lifestyle. As a result, people spend more time in a seated, lying position than ever before. However, you may wonder whether sedentary lifestyle could have negative health effects.
Yes! It does and these are the effects of sendentry lifestyle:
1) Diabetes and heart diseases:
Long-term sedentary behavior increases your risk of health conditions like type 2 diabetes and heart disease. Inactivity is believed to play a direct role in the development of insulin resistance.
2) Weak Legs and Glutes:
If you don’t use them, you lose them! By being sedentary all day, you’re not depending on your powerful lower body muscles to hold you up. This leads to muscle atrophy, which is the weakening of these muscles. Without strong leg and glute muscles to stabilize you, your body is at risk of injury.
3) Varicose Veins:
Sitting for long periods of time can cause blood to pool in the legs. This can lead to varicose veins, or spider veins, a smaller version of the former. Though generally not harmful themselves, these swollen and visible veins can be unsightly.
In rare cases, they can lead to more serious conditions, like blood clots.
4) Weight Gain:
Moving causes your muscles to release molecules like lipoprotein lipase, which helps process the fats and sugars you eat. When you spend most of your day being sedentary, the release of these molecules is lessened.
5) Certain types of cancer:
Sedentary behavior may increase the risk of developing endometrial, ovarian and other cancers. Becoming more active and even potentially changing your diet may help you reduce cancer risks.
6) Stress, anxiety and depression:
When physically active, your brain releases serotonin, which is a mood-boosting chemical in your brain. Without physical activity, less serotonin is released, so you may have fewer positive feelings and less motivation. When you have less motivation, managing your mental health may become more difficult.
While this can be a challenging cycle to navigate, there are steps you can take to improve your mental health and well-being.
Tips to Combat a Sedentary Lifestyle and Promote Weight Loss:
1) Make housework a workout:
It has to get done anyway, so why not use it to your advantage? Try standing while folding laundry, dance while you mop or sweep, or clean something you don’t usually take a lot of time on, like your baseboards. Making your house shine while sweating it out is a win-win.
2) Intense Exercise: Exercise is one of the best way to burn calories, promote heart health and lose weight. Instead of sitting/lying in one place for a long time, engage yourself in physical activity.
3) Walk: If your work is sedentary, then make sure to take enough breaks in between and go for a short walk.
This way you can increase your daily step count and reduce weight.
4) Stand: Instead of sitting continuously in one place, try doing the same activity while standing for 20-25mins. Standing can help boast your target and promote weight loss.
5) Drink lots of water: Drinking lots of water will flush out toxins from your body and urge you to walk to the washroom.
Make sure to consume an adequate amount of water everyday to promote weight loss and detox your body.
6) Avoid unhealthy foods: Having unhealthy food can lead to obesity and other health problems. Avoid unhealthy and processed foods as they can take longer to digest and increase your ways
In conclusion, a sedentary lifestyle is dangerous for your health, well being and longevity. Follow some/all of the tips given in this article to begin living an active lifestyle.
