Implications for physical health
The main consequences are excess weight gain, the development of metabolic syndrome and diabetes. A number of studies have found a link between lack of physical activity and some types of cancer, but the findings require further, broader and deeper research. The link between a sedentary lifestyle and the following health consequences is now irrefutably proven:
- Overweight and obesity
Even if you maintain the same amount of nutrition, if there is no physical activity (sedentary work, and even remote work), this leads to excess weight gain. If you do not intervene in the process, obesity may develop with all the ensuing health consequences.
- Metabolic syndrome and diabetes
Excess weight gain plays a large role in the formation of these consequences. They develop slowly and can remain without specific symptoms for a long time. Periods of inactivity affect the body's ability to control blood sugar levels, as well as blood pressure and body fat.
- Cardiovascular diseases
As you know, heart and vascular diseases are one of the main causes of death throughout the world, and recently these diseases have become much younger. Some scientists note the modern lifestyle as the main factor, and we are talking not only about the lack of physical activity, but also about constant stress. In some cases, heart and vascular diseases can be considered as consequences of diabetes.
- Early death
Fifteen years of follow-up in one large study found that a sedentary lifestyle was associated with an increased risk of early death. It is noted that for prevention and risk reduction, it is important not only to follow the recommendations and exercise at least 150 minutes a week, but also to reduce the time spent without movement.
- Biological aging
Research has found a connection with earlier biological aging, which occurs faster in sedentary people than in physically active people.
Implications for psychological health
The consequences of a sedentary lifestyle also affect a person’s psychological state. The likelihood of developing depression and other mental disorders increases significantly. There may be several reasons. Scientists note changes in appearance (loss of motivation to take care of oneself, progressive weight gain) and a narrowing of the social circle as the main factors leading to psychological isolation and depression. Over time, a decrease in stamina becomes more evident: if earlier it took several tens of minutes to perform certain actions (for example, cleaning an apartment, cooking, washing or digging a garden bed), then over time it takes hours. At the same time, a person becomes very tired and develops shortness of breath , the pulse quickens, pain in the joints and muscles appears.This reaction of the body to an increase in physical activity is perceived by a sedentary person as stress, and he again lies down on the sofa or sits down at the computer, which further aggravates his condition.
Common diseases of office workers
Office workers are at risk. In addition to the need to work while sitting, with increased static load on certain areas of the spine, hip and elbow joints, they also experience constant psychological tension, stress at work, because the report must be written “yesterday”, dissatisfied clients threaten with complaints, etc. Much research is devoted to the health and risks of office workers. And among these risks the more common ones can be identified:
- Memory problems
A sedentary lifestyle affects the areas of the brain that are responsible for long-term memory. Several thousand volunteers took part in the study. It was possible to establish that with a lack of physical activity, the temporal lobe of the brain decreases, which is dangerous by reducing a person’s cognitive abilities and increasing the risk of dementia.
- Osteoarthritis of the knee joints
Office workers are at risk for developing this disease. Every tenth worker suffers from chronic pain in the knee joints. The fact is that the sitting position creates excessive static load on the joints, which increases the likelihood of their destruction. Excess weight complicates the situation.
- Osteochondrosis
Office workers are at risk for developing scoliosis, spondylosis and osteochondrosis. In a sitting position, the load on the spine increases by more than 50%. A weakening of the tone of the back muscles and degenerative processes lead to premature wear, most often affecting the thoracic and lumbar spine.
- Haemorrhoids
Circulatory disorders in the pelvic organs and lower body lead to blood stagnation. And this creates an increased load on the vessels, which are already weakened due to lack of physical activity. This, in turn, is a direct path to the development of hemorrhoids. The first symptoms of the problem will be the appearance of itching in the anal area, pain will gradually appear, which will only progress. In severe cases, bleeding and even rectal prolapse may occur.
Creating a healthy and active lifestyle
Regular physical activity reduces the likelihood of chronic diseases and their consequences. And this is the first thing that needs to change. Studies have shown that regular exercise reduces the likelihood of heart disease, diabetes and other harmful effects on the body. One study conducted in 2014 involved more than 1.2 million people. The survey and questionnaire showed that physically active people were statistically less likely to have mental illness and depression. A healthy lifestyle involves a combination of cardio and strength exercises. The WHO recommends a minimum of 90 minutes of cardio and 60 minutes of strength training per week to stay healthy. But besides sports, it is important to reduce the amount of time a person spends without moving. To do this, it will be enough to gradually make simple adjustments to your life:
- Use public transport to get to work and, if possible, go 1-2 stops to the office, and ideally get to work on foot.
- Walk during your lunch break, in the evening, before bed, and as much as possible on the weekends.
- Skip the elevator and take the stairs.
- During work, take short breaks and simple exercises. Make it a rule to force yourself to get up every 45-50 minutes and do a variety of movements for 10-15 minutes. It is not for nothing that in Soviet times, attention was paid to physical education and industrial gymnastics in factories and schools.
- Pay more attention to household chores, master gardening.
- Choose active recreation on weekends rather than watching television series non-stop.
- Choose a hobby related to physical activity: dancing, swimming in the pool, Nordic walking, etc.
Numerous studies have linked an inactive lifestyle to severe health consequences.
Statistics show that only 21% of people meet the minimum requirements for physical activity and are less at risk of encountering possible consequences affecting the functioning of organs and systems. You can reduce your risks by increasing your physical activity to 150 minutes a week, but at the same time reducing the time you spend inactive each day. Text: Yulia Lapushkina.
What does sedentary work lead to? How to get rid of the consequences? Training and gymnastics
Sedentary work is the cause of many serious diseases and disorders in the functioning of the body. But the modern way of life leaves us no choice. What this threatens and how to get rid of problems, we’ll figure it out with Viktor Anisimov
– specialist in adaptive physical culture and rehabilitation at
the My Sport Expert center.
Research shows that a sedentary lifestyle causes metabolic disorders, hypertension, increased blood sugar, and increased cholesterol. Stagnation of fluids in tissues negatively affects brain activity, so many people feel weak, weak and tired after a working day. Migraine attacks may occur.
Unfortunately, even an hour-long evening workout will not greatly correct the problem if you sit all day, at work, driving, on public transport, at home at dinner and in front of the TV.
Photo: istockphoto.com
What does a sedentary lifestyle lead to?
- osteochondrosis and other diseases of the musculoskeletal system;
- diseases of the cardiovascular system;
- decreased immunity;
- digestive problems;
- disturbances in the functioning of the nervous system;
- phlebeurysm;
- excess fat deposits, especially visceral fat (internal);
- aesthetic problems (deterioration of skin and hair, cellulite, pale complexion, etc.);
However, you can prevent a sedentary lifestyle from ruining your health by following a few tips.
How to solve a problem?
These are exercises that will help cope with problems of the musculoskeletal system and improve the functioning of all body systems; they must be performed several times a week, you can do them at home. The optimal number of workouts is 3-4 per week.
Photo: istockphoto.com
Deep squats
This is an exercise that requires the perfect combination of mobility and stability of all joints and muscles of the body.
Spread your legs wider than your shoulders and, without lifting your feet from the floor, do a deep squat, moving your body slightly forward and your pelvis back. Keep your back straight, especially in the lumbar region. Perform 10-20 squats for three to four sets.
Body rotations
This exercise is designed to strengthen the back muscles and reduce the feeling of tension in the spine. Mobility of the thoracic spine is very important for proper posture and movement of the major large joints.
Stand up straight. Place your feet shoulder-width apart. Place your hands behind your head. Turn your body to the right. Return to the starting position. Now return your torso to the left. Stand up straight again. Do not hurry. Repeat all steps about eight times.
Photo: istockphoto.com
A set of exercises to overcome the “Venus Syndrome”
Sedentary work often causes “Venus syndrome.” This is a decrease in muscle elasticity in the waist and hips and the formation of fat folds in these areas. A set of exercises for this syndrome should be repeated 3 times a week.
- Sit on the floor, straighten your left leg while bending your right leg. Grasp your left foot with your hands, lift it up and down. Try not to bend your leg at the knee. Repeat 15 times for each leg. At first this exercise is quite difficult to perform, but over time the muscles become more elastic.
- Stand up straight with your legs crossed. Extend your arms forward, slowly bending your torso. You need to hold this position for 5 seconds and then return to the starting position.
- Stand with your feet parallel, twice the width of your shoulders. The back is straight; under no circumstances should you bend it. When performing a squat, try to keep your thighs parallel to the floor and your shins perpendicular to the floor. You need to stand in this stance for as long as possible. The main detail to remember is the correct position of the feet. They should stand parallel to each other at a great distance.
Circular movements of the pelvis
Stand up, put your hands on your waist. Perform circular movements of the pelvis with maximum amplitude in both directions 15 times each for 3 approaches.
Photo: istockphoto.com
Plank
The plank is a universal and relatively simple exercise that uses almost all important muscle groups. A daily two-minute plank can correct your figure and improve your well-being.
It is important to keep your body and legs straight; if possible, monitor the exercise through a mirror. Keep your feet together, your legs straight, your gluteal muscles tense, there should be no arching in the lumbar region, keep your spine straight, your stomach tucked in, your elbows under your shoulder joints, your shoulders perpendicular to the floor. Hold the plank for no longer than two minutes. If you can handle it, you can make this exercise more difficult by moving your elbows forward. Your shoulders will no longer be perpendicular to the floor, this is normal.
This kind of training is enough to keep your body in good shape and get rid of the main problems of sedentary work.
What else can help?
Try to get up and do short walks or light stretching/exercises at your desk every half hour to hour. You can set a reminder on your phone or fitness bracelet.
While working, you need to monitor your posture, try to keep your body straight and not sit too close to the monitor.
If you have vision problems, the exercises should be supplemented with eye exercises. An ophthalmologist will help you select them. The eye muscles also need rest.
Photo: istockphoto.com
If you cannot relax even for a short time, you should try to change your body position. Do stretches while sitting on a chair; they will speed up blood flow and lymphatic drainage.
When you get home, don’t forget about physical activity—exercising in the office is no substitute for playing sports.
Mental activity is no easier for the body than physical activity. Therefore, do not forget about recovery, monitor the correct sleep pattern. Sleep should be 7-8 hours - in a dark room in absolute silence. Before going to bed, do not strain your eyes, dim the lights in the apartment half an hour before bed, do not take your phone or tablet before bed. You can read a book, listen to music or a podcast. Try to go to bed and get up at the same time, even on weekends.
