What are the risks associated with a sedentary lifestyle?

Question

Hello doctor,

For years, I have struggled with a sedentary lifestyle, spending most of my days sitting at a desk for work and leisure activities. While I understand the importance of physical activity for overall health, I often lack the motivation or feel too drained after long, inactive days to incorporate exercise. However, I am becoming increasingly concerned about the potential negative impacts of my inactive habits. What specific health risks are associated with a persistently sedentary lifestyle? What scientifically-backed benefits could I expect to experience, both physically and mentally, by introducing regular exercise, even just light to moderate activities? Are there any exercises or fitness routines particularly well-suited for those transitioning away from a largely sedentary existence?

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

Yes, sitting for long hours will eventually lead to low physical activity and make your life more sedentary. It mainly leads to slow recovery or burnout. Also, if it is a stressful job, then body recovery does not happen.

Do not make drastic life changes or restricted diets that you cannot sustain for longer and lose your motivation to continue. You can start with:

Start with small goals like 3000 steps a day or having four glasses of water and it can be customized as per your lifestyle and needs.

Check for your blood reports and hemoglobin which can lead to low energy levels and low metabolism, which can lead to weight gain along with checking your vitamins like B12 and vitamin D.

Check for the obesity stage by calculating your BMI (body mass index) without making random calculations or assuming you are obese.

Identify lifestyle changes or stress factors because you have not mentioned more details to guide you more on it but there is change work toward it.

I need details of your age, height, and weight to help you further, but I can help you here with a few changes to start with.

1. Get up and stretch yourself after every 45 minutes to one hour as sitting for long can be damaging to our posture. At work, walk the length of the office every hour or two to keep your back happy, your muscles supple, and your blood circulating.

2. Indulge into some deep breathing exercises, it will help you keep calm or even put you to sleep. Practicing some pranayam can surely help here.

3. Plan your week so that your traveling time becomes your rest day.

4. Use the long corridors and long waits for a quick brisk walk in airports or stations. Take stairs rather than escalators. After all, you have to sit for hours for work so make the most of the time you have while you wait at the station.

5. If using a car then park your car away from the destination and try to walk.

6. After 15 days of being active, start with a small home-based workout like five minutes of spot jogging, stretching, brisk walking, two minutes of leg raises, five push-ups, and more. Then gradually go back to adding weights.

7. Last but not least, a timely break from work in terms of a small vacation is more important. Remember your early 20s and follow your hobby again do not get stuck in the work cycle.

I hope this helps you.

Thank you.