By Franklin Delgado
A sedentary lifestyle, often underestimated, is related to serious diseases such as type 2 diabetes and cardiovascular diseases. As modern life becomes more sedentary, it is important to become aware of its effects.
A job of BBC World highlights the differentiation of the terms physical inactivity and sedentary lifestyle, which, although it may seem, are not the same. When we talk about the first, we are referring to the lack of moderate or intense exercise; while sedentary lifestyle involves long periods of sitting or lying down, with low energy expenditure.
This explains, and is not contradictory, that a person can be physically active and still lead a sedentary life. Someone might go for a run before going to work and then sit still for most of the next eight hours, he says.
Thus, exercise helps, but it does not eliminate the effects on the body of sitting for a long time. A sedentary lifestyle causes decreases in muscle activity and metabolism, contributing to the risk of diabetes and cardiovascular problems, among its consequences.
Consequences in the work environment
The workplace is a critical environment where sedentary habits are formed. Most of the time is spent sitting, which negatively influences the productivity and well-being of employees.
Whether in the melting pot of the office or the home, in case of remote jobs, the consequence is the same. Sitting for long periods often makes people feel slower and less productive.
Strategies to combat sedentary lifestyle
Research suggests that standing or moving for as little as two to five minutes every 30 to 60 minutes can improve glucose metabolism and reduce cardiometabolic risk. Therefore, regular breaks are recommended.
It is also important to make changes to the design of the workplace. Incorporate height-adjustable desks and encourage the use of stairs to reduce sitting time.
Reducing sedentary time should be integrated into daily routines. Simple movements like walking during breaks or getting up during calls can have a big impact on regular health.
Symptoms of sedentary lifestyle
The main symptoms of a sedentary lifestyle manifest themselves in daily life as persistent fatigue, muscle and joint pain and changes in mood.
Physical symptoms
- Constant fatigue for no apparent reason is common, along with a feeling of heaviness in the legs and difficulty breathing with mild exertion.
- Progressive weight gain, muscle stiffness and pain in the neck, back or knees also appear, making simple activities such as walking or climbing stairs difficult.
Mental symptoms
- Low mood, irritability, anxiety or depression is experienced due to a lack of endorphins.
- Mental fatigue and lack of motivation aggravate the cycle of daily inactivity.
Other notable effects
Problems such as poor sleep quality, high blood pressure and progressive muscle weakness affect daily routine.
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