The work from home trend, increased work pressure, lack of time, or simply lethargy all add up into making life more sedentary. Though the impact of a sedentary lifestyle may not be felt immediately, it has a long-term effect on the body.

In this piece, we are going to explain the sedentary lifestyle effects, i.e. the diseases caused by it. Prior to this, we will focus on the meaning of lack of exercise in relation to physical wellness; read on!

As per the CDC, physical activity is any bodily movement generated by the contraction of skeletal muscle that raises energy expenditure above a basal level.

Lack of exercise or physical activity refers to a routine that does not include exercise or the required amount of physical activity for optimal health and premature death.

Sedentary lifestyle risks are immense. When individuals are not involved in any physical activity or exercise, it can lead to several diseases. Read along!

Following is a list of diseases that occurs due to lack of physical activity:

1. Obesity

Lack of physical activity coupled with a poor diet, nutrition, and increased tobacco use heightens the risk of obesity. 

As per data published by WHO, around 2.8 million people die each year due to overweight causes. The lack of physical activity can attack people across the age spectrum, and it opens up ways for a wide range of severe illnesses.

2. Type 2 Diabetes

Lesser involvement in physical activity or exercise makes a body resistant to insulin, thus increasing the blood sugar level—all these results in type 2 diabetes.

The numbers of diabetic patients in India were around 72.9 million adults (as per The International Diabetes Federation) in 2017. The lack of exercise if resulted in type 2 diabetes can be fatal unless kept under check.

3. High Cholesterol, High Blood Pressure & Heart Disease

When individuals are not involved in exercise or physical activity, they experience a rise in LDL (Low Density Lipoprotein) or bad cholesterol levels. This affects the heart massively. Heart takes a heavy toll on supplying oxygen to cells, tissue, and organs. 

If individuals have high cholesterol, it will deposit on the walls of arteries which leads to a medical condition called atherosclerosis. As a result, arteries become narrow and narrowed blood vessels cannot supply the required blood flow to the heart. Thus, slowly the muscle begins to die, increasing the risk of a heart attack. 

The list of diseases caused by lack of exercise also includes high blood pressure as blood vessels suffer from excessive force (due to narrowed vessels), which in turn results in high blood pressure. If individuals have a blood pressure level stating a reading of 149/90, it means they have high blood pressure. 

Note: High blood pressure also restricts the limit of blood supply to the heart.

4. Osteoporosis

Osteoporosis refers to a medical condition where bone becomes weak and brittle to such an extent that even mild stresses such as bending over, coughing or falling leads to fracture. Osteoporosis affects bone health and bone loss. Exercises boost bone development and lack of it, increasing the risk of calcium loss from bone hence osteoporosis.

5. Cancer

One of the lack of exercise is that it heightens the chance of various cancers.

These include breast cancer, colorectal cancer, prostate cancer, uterus cancer, esophagus cancer, kidney, lung and stomach cancer. Engaging in regular physical activity or exercise can lower the chances of developing such diseases.

6. Stroke

Narrowed blood vessels result in reduced blood flow to the brain.

The brain requires oxygen present in the blood to function properly. When it does not get the required supply of oxygen, it stops functioning; hence, individuals experience a stroke.

Now that the sedentary lifestyle effects are clear to individuals let’s find out some ways to reverse the situation and ward off these diseases.

Here is a list of suggested tips to be more physically active,

• Start exercising slowly, especially when you have been physically inactive for a long time. Include stretching, aerobic exercise and strength training in your exercise routine.
• Set a fitness goal. Reward yourself with healthy treats and increase your workout intensity level gradually.
• List activities you like and try to do them whenever you get time, such as walking for 10 minutes during lunch break, taking the staircase instead of the elevator.
• Join fitness studios or watch online videos to learn workout posture.
• Engage yourself in gardening or taking care of the house and household activities.
• Stay motivated. Engage family members or friends as your exercise companions to get mental support.
• Take a balanced diet.
• Check calorie and food intake.
• Get enough sleep.

The above-mentioned piece thoroughly talks about the effects of  sedentary lifestyle. Read the details carefully, understand the severity of these diseases discussed and try to follow the tips to engage diseases caused by lack of exercise into a more physically active lifestyle.