We hear a lot about a sedentary lifestyle throughout our lives. Things have gotten more complicated in recent years. In light of the COVID-19 pandemic, there has been a reduction in the amount of physically demanding work around the world, as well as the need to visit the office to perform certain activities. So today's realities chained people to computers or TVs.
Even if there is a lot of talk about being sedentary, almost no one can specifically explain what the term means.
What is a sedentary lifestyle and how does it harm you?
To answer this question, it is important to understand what is the difference between a sedentary lifestyle and a physically inactive lifestyle: although the two problems often occur together, they are not exactly the same.
By physically inactive lifestyle, the World Health Organization means that a person does not follow the recommendations, that is, he does less than 150 minutes of moderate or 75 minutes of vigorous aerobic exercise per week.
With a sedentary lifestyle, things are somewhat more complicated. A person is considered passive when his energy expenditure is less than 1.5 metabolic equivalents, that is, when he lies or sits, for example, at a computer, driving or watching TV. Thus, a person can be physically active, that is, gain the recommended time of physical activity, and at the same time spend too much time sitting. For example, if a person rides a bike to and from work, but sits at a computer all day, barely getting up, then the problems of inactivity during the day may outweigh the benefits of cycling.
Despite the differences in terms, one thing is clear: the more time a person spends sitting, the higher the risk of health problems.
Why is it bad to sit for a long time?
- Firstly, prolonged sitting does not allow to give the optimal load on the cardiovascular system, because of which it weakens, and the risk of heart diseases increases.
- Sitting also affects the musculoskeletal system. When a person sits, part of the core muscles does not work properly, so prolonged sitting can lead to uneven muscle development and a change in the position of the spine, which, at a minimum, will cause back pain.
- In addition, prolonged sitting reduces the activity of bone growth factors and ultimately increases the risk of osteoporosis.
- Passive pastime also affects other body systems – for example, it contributes to the development of chronic inflammation and disrupts the work of sex hormones.
- Sitting also leads to metabolic changes: according to several studies, it is associated with an increase in blood glucose levels, as well as an increase in triglycerides, low-density lipoprotein and total cholesterol in the blood, which correlates with a high risk of developing various cardiovascular diseases. illness.
- Finally, passivity is associated with low mood, cognitive decline, and the development of depression.
I understand that in many situations, reducing sitting to a minimum is not an easy task.
However, during the day, try to use any excuse to move more. Walk around the room, look out the window, pour a glass of water. You can talk on the phone while standing, or you can solve some working issues outdoors, while walking. Also, try to limit elevator rides and use the stairs more often.
All this will help you improve your tone, coordination and help reduce the negative effects of many hours of a sedentary lifestyle.