While the opportunities offered by modern life make our lives easier, they also made us more immobile. We now have cars when we want to go somewhere, we do not have to collect our food from the garden when we want to cook. There are machines to do most of our work, and even sit in front of a screen is enough to have fun.
The prohibitions that have come with the pandemic recently have also caused more time to be spent at home and a more sedentary lifestyle. However, a sedentary life may be doing more harm to your health than you think. Studies show that sitting for more than 4 hours a day can lead to many health problems, especially cardiovascular diseases.
A sedentary lifestyle is one of the biggest threats to your health. According to the World Health Organization, a sedentary lifestyle increases the risk of fatal situations, doubles the risk of cardiovascular disease, diabetes, and obesity, and also increases the risk of some types of cancer, hypertension, osteoporosis, lipid disorders, hormonal imbalance, depression, and anxiety.
Everything is Connected
In a lifestyle where you sit for hours and move very little, you will gain more weight than you will burn fewer calories. Over time, this weight gain also brings joint disorders, sleep disorders, muscular and skeletal system disorders.
Also, even if you do not have obesity problems, being too sedentary increases the risk of hypertension and diabetes. As a result, your risk of heart disease and stroke increases.
Your body is designed to move. Being still for a long time causes muscle loss and osteoporosis after a while. At the same time, blood circulation is negatively affected. The formation of clots in the veins becomes easier. The risk of developing deep vein thrombosis and even fatal pulmonary embolism increases.
All these conditions that trigger each other also predispose to inflammation and cause pain. If you have a constant weakness, if you feel pain in your body, especially in your waist and back, if your unhappiness or anxiety is increased, if you do not get enough sleep, all of these may be due to too much immobility.
Movement is a natural need of your body, like water and nutrients. Just as you are quiet when your body needs water, if you are hungry when it needs nourishment, your body sends a signal to actually move. These signals can manifest themselves as body pain, lethargy, aversion, and a feeling of heaviness.
What Should You Do In Such A Situation?
If you have a job that requires you to be inactive for a long time, or if your physical activity has decreased during the pandemic, you should first create an exercise program suitable for your situation.
The person’s age, health status, previous sports history are important in the starting exercise process. Those who have a sedentary life for a long time or have a health problem can start with lighter exercises and increase the tempo gradually.
If you are over middle age and have complaints such as shortness of breath, dizziness, and chest pain when you move, you should first contact a cardiologist.
What Can You Do To Be More Active?
- A brisk 30-minute walk a day can be a good start.
- Using ladders increases your muscular resistance and cardiorespiratory endurance.
- Whenever you need to stay home, you can practice exercises that you can do at home.
- By finding exercise videos suitable for you on the internet for exercises, you can both practice the movements correctly and increase your motivation.
- If you need to stay in front of the screen for a long time, set your alarm at intervals of 20 minutes and move for 5 minutes.
- You can jump in several sets to stimulate your blood circulation.
- You can take advantage of the opportunities offered by digital technology (mobile phone applications, smartwatches).
- The most important thing is to make your exercises a habit by including them in your daily routine. As the day goes on, you will start to feel the benefits of exercise for your body.