4 Things That Happen to Your Body When You Live a Sedentary Lifestyle
By: Ndn Global Group
Tags: Sedentary Lifestyle, Lifestyle, Healthy Lifestyle, Exercise, Active

4 Things That Happen to Your Body When You Live a Sedentary Lifestyle

You’ve probably heard your grandparents or even your parents’ stories about life in the old days, walking several miles to the school, or getting on all fours to scrub the bathroom. We hardly hear these stories anymore. Technological advancements and growing affluence has eliminated a lot of physical labour that used to be normal in the past.

According to one report, sedentary jobs have increased 83% since 1950 and physically active jobs now make up only about 25% of our workforce, which is 50% less than in 1950. Our average work week is also much longer than it used to be.

We may be delighted that we don’t have to take the stairs if we don’t want to or walk if we can drive. But in the absence of physical activity, something deadly has seized our generation and we don’t realise it, because the effects are so subtle and invisible until it’s too late.

Whether we are willing to make a lifestyle change or not, the lack of exercise and physical activity is wreaking havoc in our bodies. Even though technology has increased the human lifespan through medical breakthroughs, the misuse of technology has shortened it by affecting other areas of our lives.

In today’s article, we have picked out 4 important things that happen to our bodies when we live a sedentary lifestyle. You be the judge, if we should limit the use of modern technology and get moving instead.

The negative effects of sedentary lifestyle on your body

1. You may lose muscle mass

In a study conducted on 162 men and women aged 60 to 86 years, increased television viewing, which represents a sedentary activity, showed an increase in the risk of muscle mass loss. In another study, it was proven that inactivity impacts the lower limbs of the elderly more, compared to younger people.

But why does it matter? How is muscle mass significant to a person’s health? After all, doesn’t muscle loss lead to weight loss which is better for health?

The main function of muscles in our body is to produce mobility and stability. Almost everything we do requires the help of our muscles from walking, writing, climbing the stairs etc. It’s virtually impossible to undertake even the simplest daily activity without a strong, healthy muscular system in the body. A human person has more than 600 named skeletal muscles of varying types, supporting different functions of the body.

What a sedentary lifestyle does is it prevents physical activity that keeps the muscles healthy. When muscles are not active or trained, they waste away. When the muscle mass falls below a normal level, everyday physical activities become more difficult and increase the risk of injury.

As humans however, we naturally lose muscle mass as we age, specifically, after 30. According to Healthline, we continue to lose 3% to 5% of muscle mass every decade, which reduces physical function. The good news is, although we lose muscle mass as we age, exercise and good nutrition will help slow down the process.

2. Your bones may become weaker

It is common for people to lose their bone density by 0.3% to 0.5% after the age of 35. Those with osteoporosis or brittle bone disease just 20 years ago were typically aged 50 and above. In recent years however, there has been an increase in osteoporosis cases among people in their 30s and 40s.

Doctors believe bone mass loss among the younger population is accelerated by a sedentary lifestyle. According to Mayo Clinic, people who spend a lot of time sitting have a higher risk of developing osteoporosis compared to those who are more active.

In adult bone, lack of activity promotes the activity of osteoclasts or cells that resorb bone tissue, which is a natural response to disuse. This is not much different from how muscle loss occurs.

It is helpful to maintain a healthy intake of vitamin D and calcium, but the effects of a sedentary lifestyle might just forfeit their benefits.

Experts say that any weight-bearing exercise and activities that promote balance and good posture are good for the bones. But walking, running, jumping, dancing and weightlifting seem especially helpful.

3. Your immune system may not work properly

According to a study in the American Journal of Preventive Medicine, too much sitting and avoiding exercise can affect our bodies’ ability to fight infection over time.

Our immune system is designed to protect us from danger, infections, toxins and allergens. When it is overactive, it causes inflammatory diseases and if it is not active enough, can leave us vulnerable to diseases.

According to Dr. Leonard Calabrese, an immunology expert, being sedentary will make us vulnerable to infections like colds, flus and more. But exercising moderately, getting 150 minutes of moderate to high physical activity stretched over a week, will reduce the risk.

On the other hand, high exercise training, sports competition and the associated stress are linked with inflammation, muscle damage, and increased illness risk.

So, while moderate exercising is good, it is best to keep competitive sports to a minimum if the activity cannot be supported with a high energy diet, adequate sleep, balanced emotional and mental health and general hygiene.

4. Your metabolism may be affected

Several studies have shown that sedentary behavior over a long period of time can increase the risk of metabolic syndrome. Those who sat less and engaged in more vigorous physical activity had a lower risk of metabolic syndrome.

But what is metabolic syndrome and how does it affect us?

Metabolic syndrome represents a cluster of metabolic disorders such as high fasting glucose level, hypertension, high triglyceride level, low high-density lipoprotein cholesterol level, and high waist circumference. It indicates the metabolic risk factors of cardiovascular disease. If three out of these five factors are detected, the condition is diagnosed as metabolic syndrome.

Without a change in lifestyle, this can lead to a heart attack and early death. The simplest adjustment we can make to avoid metabolic syndrome is avoid prolonged sedentary positions such as sitting, lying down or reclining. Stand up every few minutes and do something else even if your job requires you to sit for prolonged periods of time. Also, avoid sleeping for more than 8 hours a night.

Did you know that these 4 things happen to you when you don’t exercise or engage in physical activity over a long period of time? If you did, did you change your lifestyle?

Remember, it doesn’t take much to live a healthier lifestyle, just a few alterations even if you have a job that requires you to stay seated for a long time. Get up every half an hour and do some easy stretching. Walking daily for a few minutes after work, taking the stairs, walking to the grocery store and weight lifting can all add up to make a difference in your health.