8 negative consequences of a long-term sedentary lifestyle

With the ever-increasing demands of today's society, the time people are willing to devote to physical activity and an active lifestyle as such is getting shorter and shorter. But it's important to say that it's not always about societal pressure, but also about priorities, excuses and laziness. Indeed, the ease and permanence of access to entertainment, shopping and work through computers and TVs makes it easier and more common than ever to fall into a sedentary lifestyle. A lot of people think that an hour at the gym a couple of times a week is enough, but if we spend the other 23 hours of the day being passive (excluding about 6-9 hours of sleep when it's REALLY needed), you can have a whole host of negative consequences on your health.

Yes, there are unfortunately far more negatives than positives associated with a passive lifestyle, especially when it comes to health, both physical and mental. If we take it a bit too far, we can compare a sedentary lifestyle to smoking. It does not bring any health benefits either, but even though we know that it is bad for us, we continue to do it anyway because we are addicted to it. Let's talk today about why it is important not to fall into a passive lifestyle and what risks practicing it can bring us in the long run.

1. Weight gain and the risk of obesity

We can't start anywhere else but with the biggest risk associated with low physical activity, and that is weight gain and, in the worst case, obesity. If we look at the current figures reporting the numbers of people suffering from obesity, they are very high indeed and, worse still, they are rising year on year. The moment we do not move enough, we burn fewer calories and at the same time we often tend to eat more, either because we are bored in front of the TV or because we are stressed at work and we feel the need to compensate for both of these mental deficiencies with food. Caloric food. And suddenly there's a caloric surplus and we start to rise and fall. And the saddest part is that obesity is already starting to develop in a big way in children, who nowadays prefer to spend their time behind the computer or TV instead of running around outside.

But including regular physical activity in the form of strength/ aerobic training several times a week may not be enough. As soon as possible, take the opportunity for a short walk or stretch. Park your car a little further away than right outside the entrance to work, walk to lunch, take the stairs instead of the elevator, and take the family for a short walk after work. Every little bit counts and an hour of exercise 4 times a week really won't save much.

2. Developing chronic pain

Perhaps the biggest health risk ever for people who lead a sedentary lifestyle is the development of chronic back and neck pain. When we sit for long periods of time, our muscles become stiff and flabby. This causes poor posture, which leads to pain, and especially then in the back and neck areas. If we ignore the pain and don't give the body enough physical activity, the pain starts turning into a chronic issue and is very hard to get rid of.

Even proper sitting puts a strain on the spine if it is prolonged. Lower back problems are often accompanied by overloading of the hip joints (coxarthrosis). Therefore, change your position at least once an hour, ideally stand up, walk around, exercise or stretch for a while. Take the stairs to your colleagues on the upper floor and walk to get your lunch, killing two birds with one stone - you'll stretch your back, get energy from the sun and get some fresh air.

3. Higher risk of developing cardiovascular disease

Along with a healthy diet, exercise is an absolutely crucial aspect of ensuring a healthy and properly functioning cardiovascular system. Prolonged sitting and general inactivity can cause slowed or stagnated blood flow in the lower extremities. This can trigger the formation of blood clots, which can then reach the heart and lungs, where their presence can have absolutely fatal consequences. Studies show that a sedentary lifestyle can increase the risk of developing heart disease by a whopping 147%, which is really no small feat. In addition, regular physical activity raises healthy HDL cholesterol levels while helping to lower levels of "bad" LDL cholesterol and triglycerides, which are positive factors for heart health.

4. Deterioration of sleep quality

It is well known that regular physical activity is an important factor affecting, among other things, sleep quality. Research suggests that if we are sufficiently active during the day, it can help us fall asleep more easily and have more deep sleep, which is important for health, optimal physical and mental performance, as well as maintaining a healthy weight, reducing fat or building muscle. Conversely, the moment we live a sedentary lifestyle, sleep quality can suffer greatly. This is compounded with the fact that we are getting less and less fresh air and staring at computer screens and televisions all day.

4. Higher risk of osteoporosis

Osteoporosis is a disease associated with the gradual loss of bone tissue that increases with age. Pores begin to form in the bones and calcium and other minerals are lost, making the bones weaker and more prone to breaking. Osteoporosis is a risk factor for postmenopausal women, but also for individuals living a sedentary lifestyle. This is due to the fact that the human body is simply predisposed to move, and to move on a daily basis. It is good to load the body with different activities, because loading in different directions promotes its development, stability, correct posture, muscle building and of course strength and bone health.

5. Development of diabetes

Regular physical activity can also lower blood sugar levels and increase insulin sensitivity, which can help prevent the development of diabetes or better manage its course. Studies suggest that a long-term sedentary lifestyle substantially increases the risk of developing type 2 diabetes and reducing insulin sensitivity. Some research says that lack of physical activity increases the risk of developing type 2 diabetes by as much as 112%. This is not helped by the alarming numbers of obese people, as obesity is another very high risk factor for developing diabetes.

7. More frequent depression

A sedentary lifestyle also has a negative effect on the psyche, and a very significant one at that. The human body loves movement and is designed for it. It loves it so much that it responds to any physical activity by producing dopamine, a chemical produced by the brain. Dopamine is a neurotransmitter that is responsible for feelings of happiness and pleasure and also regulates the delicate balance of the "reward and pleasure" system in our brains. Dopamine therefore fundamentally influences our emotions and their expression. If its levels are too low, feelings of sadness and depression develop. A sedentary lifestyle, lack of fresh air and daylight, is therefore logically associated with a higher incidence of depression and other negative mental health problems.

8. Voluntarily shortening your life

Are you thinking, am I exaggerating now? No, not really. Despite the fact that this point may be unnecessarily morbid, it needs to be mentioned because it is a major risk resulting from lack of exercise. Indeed, there are studies proving that a sedentary lifestyle, among many other negatives, is also associated with an increased risk of premature death. For example, this study concluded that people who lead a sedentary lifestyle are at a 22-49% higher risk of premature death. And it's actually quite logical. If you have read the preceding paragraphs carefully, you will have realised that a long-term sedentary lifestyle can cause a whole range of really serious health conditions and, of course, can result in a reduced life expectancy.

How to combat the negatives associated with a sedentary lifestyle?

Unfortunately, the negatives associated with a long-term sedentary lifestyle are very easy to combat, but you have to want to. Definitely don't take it for granted that you can just drive your car outside the gym 4 times a week, pump your dumbbells for an hour or run on the treadmill. That's really not enough. Here are some tips you can use in your fight against a sedentary lifestyle!

Harness the power of the most natural form of exercise!

Whenever possible, indulge in the most natural form of movement, walking. Park a block away, get off the tram a few stops early and walk to school or work. And if the weather is nice, leave the car at home and ride your bike, scooter or even rollerblade to work. Instead of taking the elevator, take the stairs upstairs. For lunch or coffee, take a walk. And after work, take your family or partner and go for at least a short walk to get some fresh air! Your body and mind will appreciate it.

Do regular sports

Even though we've been told that going to the gym 4 times a week for an hour isn't enough, regular physical activity obviously contributes to maintaining a healthy body. Alternate between different activities, pick something up every now and then, go for a run, go to the pool, go skating, or even ski or bike, depending on what time of year it is. Variety of physical activity is extremely important for health and proper body development. And if you don't enjoy it on your own or can't convince yourself, find a partner! I'm sure someone from your family or friends will be happy to join you and you can motivate each other!

You don't have to be tied to a chair for eight hours at work either

If you have a sedentary job, whether in an office or perhaps you drive a lot, take regular breaks to walk around, stretch your cervical spine and back. Just a few minutes will support your body not only physically but also mentally. Is your phone ringing? Take advantage of it and move around during the phone call. If you have an appointment scheduled that doesn't require a computer or piles of papers, feel free to schedule an active meeting and go over everything you need to know during a walk in the park.

Give yourself a challenge

We humans have one magical quality that you can absolutely use to your advantage right now! We are competitive. Involve your partner, work colleagues, or even your best friend and make it your goal to meet the 10,000 steps threshold every day. Whoever doesn't make it through the week cooks lunch for the others on Sunday! That's fair, right? Of course, you can change the prizes or "punishments" to make it fun, you can compete to see who can clean the bathroom or take out the trash the next week, there's no limit to your imagination.

Even chores count

We understand that after a day at work, cleaning is the last thing you're in the mood for. But even small chores count as activities and can not only burn some calories, but also stretch a body broken after sitting in the office or car all day. You don't have to sweep the apartment every day to make it all shiny, but if you've had a day where you weren't twice as active, even a small activity like vacuuming or dusting is definitely beneficial!

Instead of TV, take a walk or at least stretch

If your favourite thing to do after a day at work is to sit in front of the TV, you're not doing your body much good. Instead of lying in front of the TV, get some fresh air, cook a boxed meal for the next day, or at least pull out your mat and stretch or do some yoga. Your body will appreciate it in every way.

What to take away from the article?

Thanks to society's ever-increasing demands and preference for passive leisure, today's population is dealing with many of the negative effects of a sedentary lifestyle. Aside from the higher risk of developing obesity, cardiovascular disease, diabetes and osteoporosis, we are also voluntarily shortening our lives through a passive lifestyle. Yet it takes so little - wanting to. Do some physical activity every day, even if it is just walking, because it is also very beneficial for the body and is the most natural movement ever. Stretch regularly while you work at your desk, plan a meeting in the park, or take on a stepping challenge with your partner or colleagues at work. Movement is an integral piece of the health puzzle and should be a daily occurrence for us. Not only will the physical side of the body appreciate it, but the mental side as well.

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