A sedentary lifestyle is a type of lifestyle where a regular amount of physical activity is not undertaken by an individual. According to the Sedentary Behaviour Research Network (SBRN) (2017), sedentary behaviour is any activity involving sitting, reclining, or lying down that has a very low energy expenditure. Leading a sedentary lifestyle is becoming a significant health issue. Indulging in high levels of sedentary behaviour is negatively impacting our health, including body weight, diet, and physical activity. The WHO estimates that 3.3 million people die around the world each year due to physical inactivity, making it the fourth leading cause of mortality (World Health Organisation, 2019). I think it is important to be aware of the adverse impacts of a sedentary lifestyle on the human body so that we can refrain from physical inactivity, so I chose this topic. It is important to raise public awareness as it is the first crucial step towards ensuring that people take action to improve their health and reduce the risk of becoming ill.
The human body is designed to move. However, in the mid-20th century, rapid technological advances such as cars, computers, and elevators have undermined physical activity. Due to the advent of modern technology, we have enormous flexibility to become more habitual of a sedentary lifestyle. Studies have now consistently demonstrated that leading a sedentary lifestyle contributes to various health risks.
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Numerous chronic diseases are caused by a sedentary lifestyle. This makes it especially important to be aware of the effects of a sedentary lifestyle. According to Hopkins Medicine (n.d.), physical inactivity has been shown to contribute to innumerable health conditions such as cancer, heart disease, diabetes, obesity, poor blood circulation, muscle degeneration, and premature death. Major consequences associated with the human body regarding a sedentary lifestyle are appended below:
- Cardiovascular diseases. Studies have found a clear relationship between a sedentary lifestyle and heart disease. It is evident that as technology advances, we are spending more time is being on computer screens and less on physical activity, which significantly contributes to cardiovascular diseases. Reducing sedentary time can lower the risk of cardiovascular disease and death due to heart attack.
- Obesity. Physical inactivity heavily contributes to weight gain. With the use of more convenient lifestyles and devices like elevators and remote controls, less energy is being used. The influence of television, computers and other technologies discourages physical activity and adds to the problem of an inactive lifestyle, which consequently results in obesity. Indulging in movement keeps fat-burning enzymes activated, which leads to burning more calories than compared to sitting.
- Muscle degeneration. A sedentary lifestyle can lead to weakening and wasting away of the muscle. Additionally, in a sitting position, muscles are being trained to be better suited for sitting. The glutes and leg muscles, shorten compared to similar time spent standing, which affects stability and contributes to muscle aches, pain and balance issues. Furthermore, unused and weak muscles are prone to injury and chronic pain.
A sedentary lifestyle can be perceived as a life-threatening condition, but many activities can be conducted to avoid the negative health effects. Breaking up the time spent sitting and focusing on moving throughout the day can reverse the effects of a sedentary lifestyle and can have a big impact on human health. Some ways to minimise a sedentary lifestyle can include interrupting sitting every 30 minutes, walking up/down the stairs instead of taking the elevator, and paying attention to your posture and the way of sitting. Increasing movement and standing have immense benefits as they can reduce the risk of heart disease, lower the risk of back pain, boost creativity and increase productivity.
Summing up, a sedentary lifestyle can cause detrimental health effects on the human body. Sedentary behaviour is linked with an increased risk of chronic diseases, including obesity, muscle degeneration, cardiovascular diseases, and weakened posture, which can have a negative impact on human health overall. While a sedentary lifestyle comes with lasting results, abstaining from these effects is achievable. Initiating smaller steps and refraining from sedentary behaviour will reduce the risk of suffering from acute and chronic diseases. Therefore, it is important to be aware of the health consequences of a sedentary lifestyle, and aiming to prioritise health will help prevent diseases and increase life expectancy.
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