The sedentary lifestyle has long been a concern among experts. In an article published a little over two decades ago, the World Health Organization (WHO) voiced their concern about physical inactivity that can cause serious harmful effects on our health.
According to the Centers for Disease Control and Prevention (CDC), more than 60 percent of adults in the U.S do not engage in the recommended amount of activity, and around 25 percent of adults in the U.S are not active at all. Furthermore, according to the WHO, 60 to 85% of the world population, both in developed and developing countries, lead sedentary lifestyles.
So, whether you live in the hustle and bustle of New York or laid-back Bali, the chances of leading a sedentary lifestyle these days are equally high. It is a global issue relatable to most of us. In this article, you’ll find what you need to know about the health risks of physical inactivity and simple ways to fix a sedentary lifestyle.
What are the health risks of a sedentary lifestyle?
Okay, we all understand that a sedentary lifestyle is not healthy. However, what exactly are the health risks? According to the WHO, a sedentary lifestyle increases the causes of mortality and doubles the risk of heart disease, obesity, and diabetes. It also increases the risk of hypertension, colon cancer, osteoporosis, and mental health issues such as depression and anxiety. Vein-related problems, such as varicose veins, spider veins, and deep vein thrombosis (DVT), are also common in physically inactive people.
Furthermore, experts have pointed out that people who lead a sedentary lifestyle and smoke or have a poor diet are even at higher risk for heart disease, diabetes, and obesity. Sadly, this awful combination has become increasingly common nowadays.
How can I start fixing a sedentary lifestyle?
An article published in Harvard Health Publishing shared expert tips on combating the health risks of a sedentary lifestyle by incorporating easy workouts into your daily routine. The good news is that you don’t have to go into full-on workout mode or break a sweat. The goal here is simple: to move your body to avoid prolonged periods of physical inactivity.
By adding only 30 minutes of extra activity into your day, three days a week, you can start changing your lifestyle for the better. To make the task less challenging, you can split those 30 minutes into sessions of mini workouts (workouts that are 10 minutes or less) that have become very popular these days.
Any examples of mini workouts that are easy for everyone?
You bet! The beauty of these mini workouts is that you can choose for them to come in the form of simple activities. The following are several examples that you can easily incorporate into your daily routine:
- Take a break from sitting every 30 minutes
- Walk for five minutes every two or three hours
- Make it a habit to stand or walk while you’re on the phone
- If you work at a desk, try a standing desk
- Do more of your chores (less outsourcing!)
And at last, an extra tip, because we care!
Are you wearing a fitness tracker? Yes? That is great! And if your answer is no, it is probably time to look into these wearable fitness trackers that are extremely popular for a reason. This device tracks the number of steps you take, your average heart rate, how long you sleep, calories in and calories out, your daily activity level, exercise levels, fitness goals, and so much more.
The data on your fitness tracker can give you a clear idea of how active (or inactive) you are. For most people, this helps and motivates them to take action to get and stay physically active.
We sincerely hope that you take care of your health by staying physically active. And if you believe you might be experiencing health issues caused by a sedentary lifestyle, please consult a GP. Our English-speaking team of doctors at Prime Plus Medical in Canggu is ready to assist you 24/7.