Posture – Chiropractor Talks About A Sedentary Lifestyle

Do You Know How Harmful Leading A Sedentary Lifestyle Is?

Sedentary LifestyleA sedentary lifestyle is a type of lifestyle with no or irregular physical activity and defined by an excessive amount of daily sitting. A sedentary lifestyle is widely discussed for its health risks in most medical quarters and It is important to note that a sedentary lifestyle is a modifiable risk factor. Living a sedentary lifestyle is like depriving your body of its favorite method of keeping healthy.

In a broad sense, a sedentary lifestyle is where a person does not exercise on a regular basis and is minimally active during the course of a regular day. A sedentary lifestyle is closely related to the current obesity epidemic, which is a major health problem, with increasing incidence in the younger population.  A sedentary lifestyle is characterized with a low amount of exercise.The health risks of the sedentary lifestyle are well known but new associations with various diseases are being discovered on a frequent basis.

Health Risks of a Sedentary Lifestyle

What is a Sedentary Lifestyle?

First, you may be wondering what we are referring to when we mention a sedentary lifestyle. A sedentary lifestyle is defined as a type of lifestyle where an individual does not receive regular amounts of physical activity. Where physical inactivity is considered the failure to meet the recommendations of the Center for Disease Control (CDC), stating that an individual should participate in a minimum of 150 minutes of moderate exercise, or 75 minutes of a more vigorous regimen.

Most health professionals are also in agreement that walking 10,000 steps a day (approximately 5 miles) is the ideal goal to set for improving health and reducing the health risks caused by inactivity. According to the World Health Organization (WHO), 60 to 85% of the population worldwide does not engage in enough activity. Making physical inactivity the fourth leading risk factor for global mortality.

Traditional thought suggests that having a healthy diet and getting aerobic exercise will offset the effects of time spent being sedentary. Even if you exercise for 30 minutes a day, you may not be able to counteract the effects brought on by a lack of activity throughout the rest of your day. Rather, the solution seems to be less sitting and more moving overall, says Levine. Again, we suggest aiming for 10,000 steps a day. Read more here.

Individuals having a sedentary lifestyle are at greater risk of having cardiovascular diseases, hypertension, pulmonary embolism, diabetes, and obesity.

The Dangers of a Sedentary Lifestyle & How to Overcome It

Wake up. Get ready for work. Sit in the car during traffic for 45 minutes. Arrive at work. Sit at desk, check emails and do some work. Move to conference room and yawn your way through an hour-long meeting. Order lunch from your computer without getting up. Lunch arrives. Eat at your desk while simultaneously browsing the Internet and preparing that memo. Sit for another few hours.

Why a Sedentary Lifestyle Stinks

The human body was designed to move. For thousands of years, that’s exactly what humans did. Much of it was for survive. But how does not moving regularly take a toll on our health? The World Health Organization estimates that a lack of physical activity is associated with 3.2 million deaths a year. (3) Let us count the ways.

1. Heart Disease
Sitting for too long means your muscles aren’t burning as much fat as they could be and your blood is flowing through your body at a slower pace, giving fatty acids a better chance of clogging your heart — which can lead to. One study published in Medicine & Science in Sports & Exercise found that the more time men spent sitting in cars and watching television, the more likely they were to have some type of cardiovascular disease.

2. Diabetes Risk
When you’re not moving, your body isn’t using as much blood sugar — and that’s not a good thing. A study of more than 80,000 people found each hour they spent watching TV increased their risk of developing diabetes by 3.4 percent. (5) “Netflix and chill” doesn’t sound so fun now, does it? See more here.

Engaging in physical activity and avoiding a sedentary lifestyle are both important for maintaining an adequate brain health in older age.

Exercise Does Reverse The Effects Of Sedentary Lifestyle: Stop Sitting All Day And Start Being Active

Breaking out of a sedentary lifestyle is tough for a lot of people. Office workers have to sit all day because of their jobs, but they do have the option to exercise when they get off from work. However, evidence has shown that sitting all day reverses any health benefits of exercise. Is sitting really the new smoking? Or can we defend ourselves against a routine that promotes inactivity by exercising whenever we get a chance? Researchers from the University of Leicester have finished a study that examined if exercise can really be a cure-all for the various dangers of sedentary lifestyle, which can include heart disease, diabetes, and obesity.

Contrary to what recent studies have shown regarding our daily distribution of sitting and exercise, it seems we can do both and stay healthy. “We demonstrate that in comparison to adults who are physically inactive with high sedentary time, those who are physically active have a more desirable health profile across multiple cardiometabolic markers even when combined with high sedentary time,” said Dr. Thomas Yates, from the Leicester Diabetes Centre and the University of Leicester, in a statement. “In contrast, low sedentary time in the absence of physical activity is associated with higher HDL-cholesterol levels.

” Yates and his colleagues gathered data using England’s 2008 Health Survey. A representative sample of English adults was divided into several categories, including people who met the recommended guidelines for physical activity and a low sedentary lifestyle (busy bees), those who were physically active but had sedentary tendencies (sedentary exercisers), those who did not exercise regularly but did meet standards for a low sedentary lifestyle (light movers), and those who did not meet exercise guidelines and led a sedentary lifestyle (couch potatoes). Read full article here.

Sedentary Lifestyle Can Lead To Harmful Conditions

The health risks associated with a sedentary lifestyle are very well known and a growing problem, inactivity, and sedentary lifestyle are now the focus of extensive research. Effects that reveal sedentary lifestyle are in most cases obesity, heart diseases, and muscle atrophy. Also, people who lead a sedentary lifestyle are exposed to the risk of other ailments such as breast cancer and colon cancer, including osteoporosis (a condition where the bone gets weak and loses strength).

People who live a sedentary lifestyle are also at higher risk for Diabetes, which is when your blood glucose level rises, this can also be described as hyperglycemia. A sedentary lifestyle can contribute to many preventable causes of death. Having a sedentary lifestyle can be dangerous, but there is a way to fit in exercise during your day.  It can be assumed then that changing physical activity habits to ensure a no sedentary lifestyle will lead to improved lung function. For more ideas on how to improve your poor posture, you may contact us here: (619) 831-8777.

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Author: Allison Yardley

Allison has 6 years in practice as a Chiropractor's Assistant and is a licensed Massage Therapist who writes for numerous blogs online. Feel free to comment or ask questions regarding any of Alley's blog posts.