A sedentary lifestyle is a lifestyle in which one does not practice any type of physical exercise regularly, in addition to remaining seated for a long time and not being willing to carry out simple day-to-day activities, which has a direct influence on health and well-being. be.
Thus, due to lack of exercise and a less active lifestyle, sedentary people end up increasing their intake of foods, especially those rich in fat and sugar, which leads to the body having difficulty controlling sugar, cholesterol and triglyceride levels. , increasing the risk of obesity, cardiovascular disease and diabetes.
To get out of a sedentary lifestyle, it is necessary to change some lifestyle habits, both related to diet and physical exercise, and it is recommended that you consult a general practitioner to assess your general health status and begin practicing physical exercise gradually, accompanied by a physical education professional. Find out how to get out of a sedentary lifestyle.
Symptoms of a sedentary lifestyle
Symptoms of a sedentary lifestyle can be noticed through some signs, such as:
1. Constant tiredness
Sedentary people generally experience constant tiredness, as there is a decrease in metabolism as activities that promote its activation are not practiced.
Furthermore, when exercising, the body produces and releases endorphins, serotonin and dopamine, which are natural hormones that increase the sensation of pleasure, disposition, alertness, physical and mental well-being, in addition to reducing the feeling of tiredness.
Therefore, when leading a sedentary lifestyle, the amount of these hormones is reduced, causing constant tiredness.
2. Decreased muscle strength
Having a sedentary lifestyle leads to a decrease in strength and muscle mass, since the muscles are not activated by physical exercise, and carrying out daily tasks are not enough to work all the muscles in the body.
This decrease in muscle strength is even more impactful in older people, as with the natural aging of the body, there is a reduction in muscle mass and strength, which can cause injuries or increase the risk of falls. Therefore, practicing regular physical exercise, with strengthening training, is essential to reduce loss, maintain and improve muscle strength and endurance.
3. Joint pain
Joint pain is also a symptom of a sedentary lifestyle that occurs due to weight gain, due to the lack of physical exercise, which causes overload on the joints and bones, especially the knees.
Furthermore, lack of physical exercise leads to weakening of bones and joints as bone growth and strength and bone density are impaired, leading to joint pain and increasing the risk of injuries or fractures.
4. Accumulation of abdominal fat
The accumulation of abdominal fat occurs because the energy provided by the food in the meal is not used, being deposited in the form of fat in the body, especially in the abdomen.
Furthermore, a sedentary lifestyle can also lead to increased levels of cholesterol and triglycerides, which accumulate within the blood vessels, increasing the risk of cardiovascular disease.
5. Excessive weight gain
Excessive weight gain is one of the most common symptoms of a sedentary lifestyle, as there is no caloric and/or energy expenditure, due to the lack of physical exercise, and when energy is not expended, it is transformed into fat, which leads to to weight gain.
6. Poor sleep quality
A sedentary lifestyle can lead to poor sleep quality, because the lack of physical exercise reduces the production and release of neurotransmitters in the brain, such as serotonin, norepinephrine and dopamine, which are responsible for regulating sleep. Therefore, even if a sedentary person feels tired during the day, sleep is not restorative, relaxing and deep.
Furthermore, a sedentary lifestyle can weaken the respiratory muscles, making it difficult for air to pass through the lungs, and cause excessive snoring or sleep apnea, which contributes to poor sleep quality.
Consequences of a sedentary lifestyle
The consequences of a sedentary lifestyle are:
- Overweight or obesity;
- Pre-diabetes;
- Type 2 diabetes;
- High pressure;
- High cholesterol and triglycerides;
- Atherosclerosis;
- AVC;
- Heart attack;
- Osteoporosis;
- Muscle atrophy;
- Chronic knee pain;
- Depression;
- Anxiety;
- Excessive snoring;
- Sleep apnea.
Furthermore, a sedentary lifestyle can increase the risk of developing some types of cancer, such as bowel, breast, endometrial, ovarian or prostate cancer, for example.
How to fight
To combat a sedentary lifestyle, you must first consult your general practitioner for a general check-up so that it is possible to identify the presence of any disease and indicate whether or not the person can practice certain physical exercises and at what intensity and frequency. .
Initially, it is recommended that short walks be taken so that the body is stimulated little by little and there is no major impact on the joints. In this way, by maintaining exercise, it is possible to combat the consequences of a sedentary lifestyle and promote well-being. Discover other benefits of physical exercise.
Furthermore, it is important that sedentary people adopt healthier eating habits, avoiding the consumption of processed foods, soft drinks and foods rich in sugar, as this will ensure the benefits of exercise.
See the following video for some healthy swaps that can be made and that promote health:
