Sedentary lifestyle: a problem that kills 5 million people a year

This is certainly not the first time you have come across the term sedentary lifestyle. Considered one of the greatest evils of the 21st century, it often appears in health matters and, although not in itself a disease, is associated with several serious pathologies. But, after all, what characterizes sedentary lifestyle?

"Physical inactivity is defined as the lack or decrease of physical activity, causing a drop in the individual's daily energy expenditure", explains Chiara Brandão, cardiologist specializing in exercise and sports medicine. In numbers, she clarifies that, to a greater or lesser extent, anyone who does not perform vigorous aerobic exercise three times a week or moderate exercise five times a week can be considered sedentary. According to the World Health Organization, 150 minutes of physical activity per week would be enough to remove a person from physical inactivity and the risk zone of diseases associated with it.

Sound like a lot? This is because, throughout the evolutionary process, our body has developed to perform enough movement, because that is what guaranteed our survival. This is no longer the case today, with more and more jobs requiring us to spend at least eight hours sitting, and facilities that put everything in our hands. As a result, does our body, made to move, suffer? is very! ? when standing still most of the time.

The dangers of physical inactivity

When we associate sedentary lifestyle with energy expenditure, overweight soon comes to mind. But while physical inactivity is a contributing factor to obesity, the absence or insufficiency of physical activity goes far beyond weight, affecting the neurological system to the joints and even people within the WHO recommended body mass index. Here are the main risks associated with the condition:

• Cardiovascular diseases: A recent English study conducted by the University of Cambridge found that physical inactivity kills twice as much as obesity with respect to cardiovascular complications such as heart attack, stroke, thrombosis, among others. Physical inactivity is also linked to increased blood pressure and cholesterol.
• Metabolic rheumatic diseases: By altering the body's ability to absorb, process and eliminate substances, studies show that physical inactivity is related to the onset of diseases such as gout, in which uric acid accumulates in the joints, causing pain.
• Osteoporosis: Sedentary life means little body movement, which in turn means not generating skeletal stimuli, which causes accelerated loss of bone mass.
• Diabetes: Lack of regular exercise results in increased body fat and increased insulin resistance. In addition, a Swedish study has shown that people with type 2 diabetes who engage in little or no physical activity are at higher risk of developing cardiovascular disease.
• Depression and anxiety: According to Norwegian researchers who followed for 11 years people initially without symptoms of anxiety and depression, sedentary people are 44% more likely to develop the disease compared to people who engage in physical activity at least one hour per week.
• Cancer: According to WHO data, 80% of cancer cases are associated with the modern lifestyle. In relation to physical inactivity, it is related to the development of tumors that affect the intestine, endometrium, pancreas and breasts.

The good news is that just as physical inactivity is linked to the onset of these diseases, continuous exercise can help prevent and even treat them. Therefore it is never too late to start adopting a healthier lifestyle.

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Importance of Physical Activity

Just the fact that physical activity helps to prevent and treat a range of serious illnesses is a benefit. After all, this means greater longevity with quality of life, which is also important. But, there are still other benefits related to regular exercise. Meet some below:

Social interaction: It is not just that physical activity releases substances that generate a sense of well-being. By investigating why programmed physical activity has more mental health benefits than daily physical activity, scientists have found that social interaction plays an important role in this process.

Balance: Although some activities are more recommended than others to address this, almost every exercise can help restore or slow the loss of balance as we age, preventing falls.

Fitness: it seems to rain in the wet, but regular exercise gradually improves our conditioning, increases our mood and makes it easier to do everyday activities such as climbing stairs, etc.

Posture: By moving your body, you stretch the spine and strengthen the muscles around it, protecting it. In addition, exercise also promotes flexibility, which helps maintain proper posture.

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Concentration and mental capacity: Just by improving sleep, physical activity favors a considerable improvement in concentration. However, studies conducted by Harvard Medical School also show that it stimulates memory-linked brain regions, improving mental performance.

Self esteem: no, it has nothing to do with losing weight or defining muscles. More than that, by engaging in regular physical activity, we overstep limits previously set by ourselves and reinforce our autonomy, which has positive effects on self-esteem.

Humor: One thing that improves our sleep, expands our circle of friendships, increases our disposition, makes everyday activities easier, and makes us feel more capable had more to do than get us in the mood, right? In addition, physical activity stimulates brain chemicals that increase feelings of well-being and relaxation.

Libido: By contributing to physical and mental health, physical activity improves sex life as it increases libido and is associated with a decreased risk of erectile dysfunction in men. Not to mention the fact that physical activity improves fitness, balance and flexibility, which can help boost the relationship.

10 tips for a more active life

As the real benefits of physical activity are mainly associated with continuous practice, Chiara says that "nothing replaces regular planned exercise." However, she mentions that small changes in everyday life can already make a difference in people's health. Here are just a few examples:

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1. Walk at least 10,000 steps a day: The idea that came up in 1960 in Japan to help the Japanese to reduce their sedentary lifestyle is still valid and, better yet, made easier with the help of technology, with apps like Stepz, Pacer and Pedometer dedicated to counting. The steps you took on the day.
2. Walk more and drive less: start leaving your car at home when you need to go to the grocery store, bakery and even the nearest subway station. If you combine this tip with the 10,000 steps, you will see that you can achieve the goal quickly.
3. Swap the elevator up the stairs: If you live on high floors, you don't have to go up there after a long day at work, but aim to climb at least three flights of stairs in the condo, at work, or wherever possible. It helps a lot!
4. Walk your dog more: In addition to contributing to his well-being, you also add more physical activity to your daily life. And, the coolest, next to a great friend.
5. Park your car further than usual: By doing so, as well as being able to escape expensive parking lots, you also add a few steps to your day. But beware, only do this in busy and safe places.
6. Get off the bus one stop earlier: those who travel by public transport already walk more naturally, after all, rarely the point or station is in front of the place we want to go. But it is worth the tip to further enhance the walk.
7. Explore your city or neighborhood on foot: It's amazing how often we know places away from home, but we've never been to that amazing neighborhood candy store. And no way is better to figure things out than on foot. I guarantee you will be amazed!
8. Play more with the kids: Get the kids out of the phone and computer, and get yourself out of these devices by calling them to play catch or to play ball.
9. Move even while sitting: When you are at work, try to contract your abdomen six times in a row, several times a day. According to doctors, this is enough to strengthen the muscles of the region and improve posture.
10. Give preference to activities with movement in leisure time: We already spend most of our time sitting because of our appointments.When it comes to fun, just avoid watching movies or series, and invest in activities that require the most effort and preferably outdoors, such as cycling in the park, or going to the beach and walking. It's good for physical and mental health!

If she chooses to include scheduled physical activities, such as going to the gym, Chiara says that "an exercise program that includes aerobic, flexibility and neuromotor training is indispensable for maintaining fitness and health." With that in mind, it is worth looking for an activity that fits your profile and is pleasurable enough to keep you exercising over the long term.

Why Sitting Down Destroys You | Roger Frampton | TEDxLeamingtonSpa (May 2024)