Effects of a sedentary lifestyle
MANY people are less active nowadays than people used to be.
is is partly because technology has made our lives easier.
We drive cars or take public transport when travelling. We make fewer journeys because we can arrange things by phone, messaging or email.
Most of our entertainment, at least in urban areas, is found on a computer screen or mobile phone. Fewer people are doing manual work. Many of us have desk jobs or other jobs that involve little physical effort.
Work, household chores, shopping and other necessary activities are less demanding than for previous generations. Shopping in some countries is now done almost exclusively online. Some of us use washing machines to wash our clothes and dishwashers to wash our plates and cups.
We move around less and use less energy than people used to in the past. A lot of adults spend more than seven hours a day sitting down at work, on transport or in their leisure time.
We don’t even stand up to switch on the television or change the channel. We use remote controls for that.
People aged over 65 usually spend 10 hours or more each day sitting or lying down, making them the most sedentary age group.
Sedentary lifestyles increase the risk of non-communicable diseases that could shorten our life. ey double the risk of heart disease. ey increase the risk of obesity, which itself increases the risk of various illnesses, and of stroke, diabetes, high blood pressure, colon cancer, osteoporosis, lipid disorders, depression and anxiety.
Common examples of sedentary behaviour include sitting down for long periods of time to watch television, use a computer or smartphone, read a book or newspaper or just chat or listen to music.
Overcoming lifestyle
We have probably all heard frequently that regular exercise is good for you and helps you lose weight. However, if you are like many other people, you will find that you are busy, have a sedentary job and have not yet changed your exercise habits.
However, it is never too late to start. You can start slowly and find ways to fit more physical activity into your life. To obtain the most benefit, you could find out the recommended amount of exercise for your age from a professional fitness trainer.
e payoff is that you will feel better, help prevent or control many diseases and likely even live longer. Not only should you try to raise your activity levels but you should reduce the amount of time you and your family spend sitting down.
Even if you reach your weekly activity target you may still be at risk of ill health if you spend the rest of the time sitting or lying down.
Exercising
Regular exercise and physical activity, coupled with a healthy diet, should help you control your weight. To maintain a healthy weight the calories you eat and drink should equal the energy you burn. To lose weight, you must use more calories than you consume in your food and drink.
Exercise reduces your risk of heart disease, strengthens your heart and improves your blood circulation. e increased blood flow raises the oxygen level in your body. is helps lower your risk of high cholesterol, coronary artery disease and heart attack. Regular exercise may also lower your blood pressure and triglyceride levels.
Your body can better manage blood sugar and insulin levels with exercise. is cuts down your risk of metabolic syndrome and type 2 diabetes. If you already have symptoms of such diseases, exercise can help you manage it better.
Exercise can help you quit smoking by reducing your cravings and withdrawal symptoms. It can also help limit the weight you might smoking.
Your mental health and mood can be significantly improved when working out. During exercise, your body releases chemicals that improve your mood and make you feel more relaxed. is can help you deal with stress and reduce your risk of depression.
Exercise can also help keep your thinking, learning and judgment skills sharp as you age as it stimulates your body to release proteins and other chemicals that improve the structure and function of your brain. Your bones and muscles play an important role in your daily life. Regular exercise can help young children and teenagers build strong bones.
Later in life, exercise and being active can slow down the loss of bone density that comes with age. Performing musclestrengthening activities can help increase or maintain your muscle mass and strength.
With older adults, doing balance and muscle-strengthening activities in addition to moderate-intensity aerobic activity can help reduce their risk of falling.
Other benefits of exercise include reduction of the risk of some cancers, including colon, breast, uterine and lung cancer. Exercise can also help you to fall asleep faster and stay asleep longer.Exercise plays an important role in your sexual health too. It can lower the risk of erectile dysfunction in men. If you already suffer from this, exercise may help improve your sexual function. In women, exercise may increase sexual arousal.
Physical activity can also reduce your risk of dying early from common leading causes of death, such as heart disease and some cancers. gain when you
Normalise exercising
stop
Make everyday activities more active. Even small changes help such as taking the stairs instead of the lift or walking to a colleague’s office instead of making an internal telephone call or sending an email.
Other things you can do include doing your washing up and clothes washing manually and parking further away from your destination so that you have to walk some of the distance.
Find ways to be active with friends and family. Having a workout partner may make exercising more enjoyable. You could plan social activities that involve exercise or consider joining an exercise group or dance class. You could take up cycling or join a hiking club or community soccer or volleyball team. Keeping a log of your activity or using a fitness tracker may help you set goals and stay motivated. Most smartphones come with step-counters.
You can make your exercise routine more fun by listening to music or watching the television while working out. A combination of different activities works best.
e information in this article is provided as a public service by the Cimas iGo Wellness programme, which is designed to promote good health. It is provided for general information only and should not be construed as medical advice. Readers should consult their doctor or clinic on any matter related to their health or the treatment of any health problem. — igo@cimas. co.zw or WhatsApp 0772 161 829 or phone 024-2773 0663