The Hidden Danger of Long Hours of Inactivity Explained
by Nadia Sinclair

No amount of workout regimens or diets can counterbalance long hours of sitting still. Living an inactive lifestyle, despite partaking in regular exercise, can negatively impact your health in ways you might not have imagined. Let’s delve into why even your daily exercise routines can fall short if you’re not mindful of your sedentary habits.

You might be doing everything right for your weight loss objectives; meal prepping healthy recipes, scheduling regular exercise routines, walk and talk sessions with friends. You might think you’re all set to champion your healthy week, and it can’t get any better, well, think again. Low impact activities and movements are not just integral for your weight loss journey, but also to encourage a general sense of well-being. Get up and limit idle time, for sitting for lengthy periods is now considered as pernicious as smoking. Continuing movement throughout the day is beneficial, it goes beyond merely exercising for a short fixed span every day.

Why should we limit our sedentary behavior?

A Health Study in England exposed that over half the population of men and women spent around four lethargic hours every day during the weekdays. This alarmingly increases during weekends and as people age. Current advisory on physical activities stresses on two things: indulging in at least 150 minutes of moderate-intensity exercise every week, and to reduce idle time.

The dangers of extended sedentary periods are not eliminated even if we meet the 150-minute weekly workout goal. Obesity, mental health disorders, and physical health issues are significantly prevalent among those leading a sedentary lifestyle. A short, intense workout does not compensate for prolonged periods of inactivity. To optimize health benefits, aim to incorporate movements and limit idleness in day-to-day activities.

The Detriments of Extended Seating

The mechanics of the human body allow us to move around freely. When we engage in prolonged sitting, our body undergoes changes that transcend physical discomfort. The powerhouse of our cells, mitochondria, gets affected by this inactive lifestyle. Prolonged inactivity can cause early cell death leading to inflammation, which has been linked to major diseases including cancer, heart disease, and type 2 diabetes. It is crucial to keep the energy in our cells from accumulating. Keeping active intermittently throughout the day helps us achieve this.

Physical inactivity slows down our metabolism. When we sit for long, our body goes into storage mode. To exemplify, lipoprotein lipase, a significant fat-burning enzyme, ceases its activity after around 20 minutes of inactivity. Insulin resistance caused by a sedentary lifestyle can lead to obesity and type 2 diabetes. Intermittent physical engagement can increase insulin sensitivity, reducing the risks of major ailments.

Illnesses Provoked by Chronic Sitting

Myokines, one of the natural anti-inflammatories of our body, are released by muscles when they are used. These can counter diseases caused by inflammation. Staying physically active helps in maintaining the circulation of myokines in the body, boosting metabolism and contributing to weight loss.

Extended sitting weakens muscles which can impact joint health as strong muscles alleviate pressure from the bones and cartilage inside the joints, protecting against osteoarthritis. Conditions like weak pelvic floor muscles in women, which could lead to urinary incontinence and osteoporosis, a condition causing fragile bones prone to fractures, can also be caused by excessive sitting.

A sedentary lifestyle doesn’t just have an adverse effect on our physical health. It also significantly increases the risk of mental health problems such as anxiety, depression, and dementia. There’s growing evidence that a sedentary life can increase your risk of dementia and that by being more active you can reduce your risk of developing it by as much as 30 per cent. It’s never too late to start moving more and reaping the benefits.

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