Comfort and laziness has ruined human beings. We have forgotten that we are animals. Basically we are hunters and gatherers. Comfort is always an enemy of health. But technology is making us crippled day by day. Both physically and mentally we are becoming weak. That’s why so many metabolic diseases have become epidemic.
Sedentary behaviour is one of the most common risk factors for every noncommunicable disease. Today the lifestyle of young people has changed significantly. Many office going people sit for a prolonged period near the desk. We call it a desk job. Prolonged sitting is equivalent to smoking. Like the health risks of smoking, prolonged sitting can cause hazardous complications to our body.
Sedentary behavior or insufficient physical activity can potentially increase the risk of many non-communicable diseases, including cardio metabolic disorders. The global prevalence of physical inactivity was estimated to be 27.5% in 2016, with women showing higher sedentary behaviors than men. Moreover, the majority in 2016 was 2-times higher in high-income countries than in low-income countries.
Physical inactivity has become the fourth leading risk factor of mortality. People with sedentary behaviors have 20-30% higher risk of all-cause mortality. Sitting for more than eight hours without any physical activity is associated with a mortality risk comparable to that caused by obesity and smoking. Average 1 hour of moderate physical activities can nullify the effects of inactivity. People who sit for more than 23 hours a week have 64% higher risk of cardiovascular disease-related mortality than those who sit for less than 11 hours a week.
Prolonged sitting in a place restricts calorie burning, subsequently increasing excess calorie accumulation and fat deposition in the body. Which can give rise to Hypertension, Type 2 diabetes mellitus, Dyslipidemia, Morbid obesity, Metabolic syndrome. These issues subsequently increase the chance of a stroke and heart attack.
It has bad effects on the mind too. Those who sit for a prolonged period suffer more from anxiety and depression. Females suffer more.
Prolonged physical inactivity is also linked with memory loss. It gives rise to Alzheimer’s disease in later contexts. A prolonged desk job decreases the use of several areas of the brain. It causes shrinkage of that part leading to cognitive decline. This is causing early dementia in recent decades.
Physical inactivity is linked to many types of cancer. The inflammatory mediators are activated more when we walk less it leads to mutation causing several changes in chromosomes. These cause cancers like breast cancer, prostate cancer, abdominal cancers etc. The real cause behind it is not known.
Prolonged sitting has increased the pain syndromes significantly. Neck pain and back pain have become an epidemic. Young people are suffering more day by day.
How to counter the effects of physical inactivity
1: Take breaks in work
2: If you have to sit in a prolonged period stand for some minutes every 30 minutes interval
3: 30 minutes brisk walk 5 days a week
4: Walk while talking on phone
5: Take stairs if possible
6: Move your legs while sitting long
Please read and share for awareness
Reference
- Guthold R., et al. 2018. Worldwide trends in insufficient physical activity from 2001 to 2016: a pooled analysis of 358 population-based surveys with 1·9 million participants. The Lancet. https://www.thelancet.com/journals/langlo/article/PIIS2214-109X(18)30357-7/fulltext
- The Global Health Observatory. World Health Organization. Available at: https://www.who.int/data/gho/indicator-metadata-registry/imr-details/3416
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