Physical Inactivity- A Self-Invitation to Diseases

Introduction

In this fast-forward life, being healthy is a challenge. Busy lifestyles, long working hours, and bad nutrition are a complete combination of bad health. A physically inactive person is neither fit nor disease free. People involved in simple work in their life are doing good with their health. It is recommended for everyone to at least do regular exercises for 20 to 25 minutes.

What Is Being Physically Inactive?

People who do not exercise or move less throughout their day are called physically inactive. The term sedentary is used for people who inactively sit or lie down for long hours and hardly move their bodies. Nowadays, people sit or lie down for long hours and watch TV and work in their offices in front of computers, which increases physical inactivity and causes different diseases.

How Does Physical Inactivity Affect the Body?

Being physically inactive affects the body in bad forms; some are listed below-

• It leads to an unhealthy body.

• It lowers the level of energy in the body, and people feel lazy.

• It increases the incidence of diseases.

• People suffer from poor blood circulation.

• Loss of muscle strength.

• Increased cholesterol and low-density lipid (LDL).

• Accumulation of fat.

• The inability to do normal regular activities.

• Increase breathing problems.

• Poor immunity.

• Depression.

How Does Physical Inactivity Affect the Body?

An inactive person is at a higher risk of diabetes. Lack of exercise causes the following risk factors-

• Obesity- Physically inactive people are at higher risk of fat accumulation and obesity. Obesity is not just body fat or increased weight; it is a medical concern and risk factor for other diseases (hypertension, diabetes, heart attack, and cancer).

• Heart Diseases- People not involved in any kind of exercise and who stay sedentary are at risk of heart disease. Because of the inactive lifestyle, fatty materials (cholesterol, LDL, and triglycerides) accumulate in the coronary artery. Accumulation of these fatty materials results in coronary artery blockage and heart attack.

• Brain Stroke- The artery supplies blood and oxygen to the brain; fat accumulation blocks these arteries, and they fail to deliver the blood and oxygen to the brain, which results in brain stroke.

• Diabetes- Type 2 diabetes is completely lifestyle-dependent diabetes. A physically inactive person is more likely to develop diabetes. Regular exercise helps prevent type 2 diabetes.

• Hypertension (Blood Pressure)-Sedentary and inactivity of the body increase blood pressure. People who sit longer have a 40 % increased chance of hypertension.

• Anxiety and Stress-Anxiety and stress are two common problems noticed in physically inactive people. Sitting all day long and increasing the risk for life leads to anxiety, stress, and depression. People involved with activities look happier and less stressed.

• Cancers- Physical inactivity can be a cause of cancer. In less active people, colon and lung cancers are commonly noticed.

How Does Physical Activity Help in Health?

Physical activity helps in maintaining good health and fitness. It also makes the body more active and disease free. Physical activity increases blood circulation and oxygen levels and improves the immunity of the body. It removes fatty materials (cholesterol, LDL, triglycerides) and decreases the chances of diabetes and hypertension. It also helps in decreasing obesity.

How to Start Physical Activity?

Be motivated to walk, work out and stay physically fit on a regular basis. This motivation can be either by engaging in positive conversations with fitness enthusiasts, sports players, regular walkers, or practitioners of yoga. Gym classes, yoga classes, sports clubs, or walking and occasional workouts play an important role in shaping one's perspective toward physical activity. In food that can be added to meals: add whole grains, salads, fresh fruits, and colorful vegetables (colorful diet).

How to Increase Physical Activity at Home?

Helping at home in the daily household will provide enough activity. The following points are helpful in physical activity at home-

• Sweeping and cleaning the house is the best kind of household work, which provides maximum activity and burns a maximum amount of calories.

• Washing clothes with hands helps in arm exercise.

• Walking after every meal helps burn calories.

• Avoiding vehicles, instead, walking to the store and markets.

• Some home-based workouts like dancing, cycling, yoga, and rope skipping.

• Avoid sitting for long hours.

• If affordable, use a treadmill or some home-based equipment like stretch bands and do your exercise at home.

How to Increase Physical Activity at the Office?

Long working hours cause a lot of inactivities. To avoid this, follow these tips-

• Try the talk and walk formula. Stand while talking to colleagues or whenever talking on the phone.

• Avoid using lifts instead of using stairs.

• Avoid sitting for long hours.

• Try to walk around the office during a break.

• If the office is not very far from the house, then walk to the office every day instead of using a vehicle.

What Exercises Should Be Added to Increase Physical Activity?

Exercises that can be added to increase physical activity are listed below-

• Push-ups.

• Lunges.

• Knee jumps.

• Cycling.

• Squats.

• Rope skipping.

• Weight lifting.

• Stretching.

• Balance training

• Yoga.

• Running.

• Walking.

• Dancing.

• Zumba.

• Sports.

What Is the Role of Food in Physical Inactivity?

Nutrition plays an important role in health. A nutritious and balanced diet is important for a healthy body. The wrong kind of food, like fast food, is always harmful to one's health. Fast food causes the accumulation of all the fatty materials in the body, which results in bad health, decreased immunity, obesity, diabetes, heart diseases, and a weak body. People who are very used to fast food feel very little or no energy which leads to physical inactivity.

What Kind of Food Should Be Added to Increase Physical Activity?

In order to increase physical activity, energy-providing food is required. Food rich in iron supplements, proteins, minerals, and vitamins is good for health. While doing high-intensity workouts, the body requires more protein. Protein helps in building good muscle mass and providing strength to the body. Carbohydrate is also required for energy but in a very small amount. Food that can be added to meals is listed below-

• Pulses.

• Green leafy vegetables.

• Fruits.

• Egg.

• Peanuts.

Conclusion

Physical activity is not a matter of choice; it is a matter of need. Disease-free and healthy life requires physical activity. The habit of doing exercise every day is going to help in the long term. Everyone should prefer prevention is better than cure formula for life. Exercise is a preventive therapy that prevents diseases, unhealthy lifestyle, and depression. The incorporation of exercises into a routine is always beneficial for the body and mind.