Sedentary habits are all too common for many people. Think about your typical day. If you commute to work and have a desk job, you can sit for a good portion of the time. After a long day at work, it’s reasonable to want to relax on the couch. A busy lifestyle can make regular exercise quite difficult, but that could soon change. Once you learn five of the worst side effects of a sedentary lifestyle, you may be motivated to increase your activity level quickly.
Eat this, not that! consulted Mike Bohl, MD, MPH, ALM, Ro’s director of medical content and education and a member of our medical expert council, who warns, “Sedentary lifestyles are associated with a wide range of negative health effects.” Read on to find out exactly what they are.
Weight gain
It stands to reason that you’ll burn fewer calories if you’re not as active as you could and should be. Additionally, Dr. Bohl points out, “If you eat more calories than you burn, you will gain weight and risk developing obesity.
Loss of muscle mass and strength
Gaining fat isn’t the only negative side effect of a sedentary lifestyle. You may also be at risk of losing muscle mass.
“When muscles aren’t stressed or used enough during the day, they get smaller. Overall, this can lead to a deterioration in body composition, and you may even find it harder to do things. or that you are at an increased risk of falls,” says Dr. Bohl.
Increased risk of developing chronic health conditions
According to Dr. Bohl, living a sedentary life can lead to the development of several chronic diseases, such as cancer, diabetes, high blood pressure, heart disease, stroke, high cholesterol, metabolic syndrome, osteoporosis, etc.
Increased risk of mental health deterioration
Inactivity can have a negative impact on your mental health, which means you could suffer from depression and anxiety. Researchers have found that lack of energy, sleep problems, and physical inactivity, or sedentary lifestyle, are associated with depression and mood swings.
Increased risk of premature death
Leading a sedentary lifestyle puts you at a higher risk of early mortality. In fact, according to a study by the European Society of Cardiology, 20 years of sedentary life can double your risk of dying prematurely.
How to reverse the effects of a sedentary lifestyle:
The facts are pretty thin, but it’s never too late to reverse bad habits.
Dr. Bohl explains, “The best way to stop living a sedentary life is to think of ways to incorporate both structured and unstructured physical activity into your daily routine.
For structured physical activity, Dr. Bohl tells us, “It is recommended that adults get 150 minutes of moderate-intensity aerobic exercise per week (or 75 minutes of vigorous-intensity aerobic exercise per week) plus strength training at least two days a week. You can break up aerobic activity however you see fit, such as scheduling a 30-minute brisk walk for yourself before or after dinner five nights a week.
When it comes to unstructured physical activity, Dr. Bohl says it really can be anything from doing household chores to walking around your local mall. He adds, “You can increase your unstructured physical activity by doing things like parking across the parking lot or taking the stairs instead of the elevator or gardening.”
Don’t forget to move regularly, Dr. Bohl suggests. Set reminders to remind you to move. “For example, if you’re doing a desk job, set an alarm every 30 to 60 minutes, then get up, walk around, and stretch for five to 10 minutes before returning to work,” he recommends.
Another great tip is to team up with a friend who also wants to include more activities in their week. Having a buddy who is also trying to boost their physical activity and be less sedentary is a great way to get healthy daily movement. You can take a few walks, jogs or runs together each week!
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Alexa Mellardo
Alexa is the associate editor of Eat This, Not That!’s Mind + Body, overseeing the M+B channel and delivering compelling stories about fitness, wellness and self-care to readers. Learn more about Alexa
