Consequences of an Inactive, Sedentary Lifestyle and Suggested Solutions

A sedentary (inactive) lifestyle is an important public health problem for both individuals and society. Although it is known to cause a range of chronic diseases, sedentary lifestyles are becoming increasingly widespread in many countries.

According to many physical activity guidelines, adults should engage in at least 150 minutes of moderate-intensity physical activity each week.

Research shows that only 21 percent of adults meet physical activity guidelines and fewer than 5 percent perform 30 minutes of physical activity daily.

Dangers of a sedentary lifestyle;

• A sedentary lifestyle contributes to obesity, diabetes and certain types of cancer.
• Recent research reveals the health risks associated with a sedentary lifestyle much more clearly.

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Studies have consistently shown that a sedentary lifestyle can cause the following conditions;

• obesity and excess weight 
• type-2 diabetes
• certain cancer types
• cardiovascular diseases
• premature death

Prolonged inactivity can reduce metabolism and the body's ability to control blood sugar, regulate blood pressure and break down fats.

One study examined data collected over 15 years and found sedentary lifestyles to be associated with premature death risk regardless of physical activity levels. This indicates that reducing sedentary time is necessary alongside exercising more.

Effects of sedentary living on mental health

A sedentary lifestyle also appears to negatively affect mental well-being.

A study involving 10.381 participants found a higher risk of mental health disorders to be associated with a sedentary lifestyle and lack of physical activity.

A recent review including data from 110.152 participants found a link between sedentary behavior and increased depression risk.

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Solutions for moving away from a sedentary lifestyle

A more active lifestyle can substantially reduce the risks of chronic health conditions, mental health disorders and premature death. With increased physical activity; Research has shown that physical activity, including exercise and sport, can reduce the risk of cardiovascular disease, type 2 diabetes, obesity and premature death.

Evidence consistently shows that exercise can improve mental health. A study involving 1 million 200 thousand people in 2018 reported fewer mental health problems among those who exercised.

It is best to combine various cardiovascular exercises, such as running or cycling, with strength-training exercises, including weight training or body-weight exercises. Going for at least three 30-minute runs and doing 30-minute strength-training sessions twice a week would be sufficient to meet the minimum physical activity guidelines.

People can reduce the amount of time they spend sedentary with these suggestions:

• Stand instead of sitting on public transport
• Walk to and from work
• Take walks during lunch breaks 
• Get up every 30 minutes while working at a desk and do some brief physical activity, or 
• Walk or stand during coffee or tea breaks 
• Spend more time doing chores around the home or gardening
• Find reasons to leave the office or walk around the building
• Make phone calls outside while walking
• Spend time on hobbies instead of watching television or playing video games
• Use the stairs instead of the elevator

Conclusion

Research shows that a sedentary lifestyle causes serious health problems and is an independent risk factor for many chronic diseases. For example, even in someone who is not obese, inactivity increases the risk of the diseases listed above.

Many people engage in much less physical activity than they should, and time spent sedentary is increasing.

People can use the techniques above to increase their physical activity and reduce sedentary time, thereby avoiding the consequences of a sedentary lifestyle.

Physical activities are also among the best ways to enjoy life.

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