Understand the health hazards of a sedentary lifestyle with Meri Sehat. Explore the impact on physical and mental well-being, and tips for a more active life.

How A Sedentary Lifestyle Is Toxic For Your Health

If you are looking for an early death and a poor quality of life then all you have to do is sit and wait for it.

Overview

Over six percent of all deaths in the world can be attributed to being physically inactive. This statistic includes people of all age groups.

Research has observed that, even though previously, physical activity was high in toddlers and younger people as compared to the older generation, with the advent of the newest gadgets and iPads, there has been a sharp decline in that as well. 
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The modern capitalist world we live in requires most of us to be sedentary for long periods of time. Whether it is through our daily eight-hour desk job, the long commute to anywhere in the city or the need to catch up on the latest series on streaming platforms (preferably in one night), we are all just sitting or lying down all the time.
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Sitting For Long Hours

But why is sitting for long hours bad for you? Here are some of the reasons: 
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<ul>
	<li>Sitting burns fewer calories than standing or walking and people who live a sedentary lifestyle are more prone to obesity and a number of other health-related issues. 
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	<li>It increases your chances of developing metabolic syndrome which includes high blood pressure, impaired fasting glucose predisposing one to diabetes, increased body fat especially around the waist area (also known as central <a href="https://merisehat.pk/disease/obesity">obesity</a>), raised cholesterol and triglyceride levels and lower levels of HDL (the good cholesterol). 
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	<li>Multiple studies have reached the conclusion that the risk of death from sitting for long periods is the same as the risk of death from smoking or obesity. It has even been called the &lsquo;new smoking&rsquo; as that is how hazardous to your health it really is. 
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	<li>It can lead to insulin resistance which means your body won&rsquo;t be efficiently processing carbs and sugars anymore. 
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	<li>It also predisposes you to cardiovascular disease. Research has shown that people who sit for longer periods of time are more likely to die of heart attacks and strokes. 
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	<li>Surprisingly enough it can raise one&rsquo;s chances of getting certain cancers such as lung, uterine and colon cancer. However, more research is needed to trace the pathophysiology of this. 
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	<li>It also bad for your bowel function as we have observed that people who are bedridden or sedentary for too long start having slower bowel movements. This can lead to chronic constipation which in turn can cause hemorrhoids, fecal impaction, rectal prolapse and bowel incontinence. 
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	<li>Walking around helps the veins in your legs to perform their function properly which is to return the blood down there to the heart. Sitting for too long means theres no pressure or compression on your veins and this leads to pooling of the blood. This is how varicose veins develop. Apart from the aesthetic concerns this raises, it poses a risk of thrombosis and other more serious issues in the long term. 
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	<li>It can also lead to the development of a Deep Vein Thrombosis (DVT) which is a clot in your leg veins. This blood clot can break off and travel to your lungs, blocking major vessels, leading to pulmonary embolism which is a life-threatening condition. Even something as routine as a long flight can lead to the development of a DVT in those who are already at high risk. 
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	<li>It&rsquo;s not good for the health of your bones either since they need to be bearing weight for their optimal growth and maintenance. It raises your chances of developing osteoporosis which means you end up with porous and weak bones. 
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	<li>Similarly, your leg muscles and glutes can undergo wasting if not utilised enough. 
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	<li>The muscles in your back and hip flexors are also affected and cannot work efficiently enough for stabilising and supporting you. 
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	<li>Your neck and shoulder muscles end up suffering as well and this can lead to neck stiffness. 
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	<li>Most of us retain a poor posture while sitting, especially when we have been sitting for too long and it&rsquo;s impossible to stay upright. This can lead to poor spine health as well and can cause disk degeneration which in turn will lead to nerve impingement and can be very painful and debilitating. 
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	<li>Positive effects of an active lifestyle include a good mood and stable mental health. Sitting does the opposite of this and can lead to depression and anxiety. 
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	<li>It also increases your risk of developing dementia. 
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</ul>

Tips To Relax

Most of us can&rsquo;t choose to quit our desk job or do much about our sedentary existence. But research has also found that we can still counter the effects of too much sitting. Moderate physical activity every day for 60 to 75 minutes can help you do this. Another interesting finding was that people who were more active while sitting had fewer side effects from sitting for too long as well. 
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Some other steps you can take are:

<ul>
	<li>If you can, walk or cycle to your workplace or nearby shops. </li>
	<li>If you take the bus to work, get off one stop early and walk the rest of the way. </li>
	<li>If none of these are an option then park farther away from where you are going to get more of a walk in. </li>
	<li>Get up from your desk and take a walk whenever you can. </li>
	<li>Try to take a break from sitting every 30 minutes.</li>
	<li>Stand or walk while you watch TV or better yet do some squats or a wall sit. </li>
	<li>Try a standing desk or place your laptop on a treadmill while you work or attend meetings </li>
	<li>Opt for stairs instead of elevators. </li>
	<li>Look into a sport that you enjoy that requires you to be active such as tennis or football and try to go every week. </li>
	<li>Add weight bearing exercises to your routine for ensuring good bone and muscle health. </li>
	<li>Develop better sitting posture and invest in an ergonomic chair and a desk to protect your spine. Make sure your laptop or computer is placed at your eye level. </li>
	<li>Don&rsquo;t cross your legs while sitting. </li>
	<li>Switch your sitting position often and try to be active while sitting for example by doing sitting calf raises. </li>
	<li>Get up and stretch ever so often to get your blood flowing. 
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</ul>

Conclusion

The modern world is rigged to ensure an unhealthy lifestyle but there are ways we can overcome this. Physical activity is good for your overall health and that includes your mental health as well. None of us want to develop chronic health conditions at any point in our lives and its better if we start being cautious about these things as early as possible. &nbsp; 
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