The stronger humanity is developing, the less is the need for physical labor. The vast majority of modern people engaged in intellectual work are constantly at the computer, and when they come home, they sit down at the TV or again at the computer. Everything seems to be logical, a comfortable life is provided, but why does a sedentary lifestyle negatively affect health? Fewer and fewer people can boast of an unlimited amount of energy, the absence of headaches, back pain.
In fact, the human body is designed for static and even long loads. If they are not there, and the body is in a constant sitting position, problems begin. Muscles lose their elasticity, atrophy, blood circulation slows down, and weight only increases. This is a natural reaction of a living organism to the inability to spend calories.
How to determine if you are at risk?
It’s enough to simply determine whether you will have problems in a sedentary lifestyle in the near future. If these statements are true for you, then you are at risk:
- spend about 6-7 hours in a sitting position at the workplace;
- very rarely take breaks;
- practically do not walk;
- get to work and home by your own vehicle or in convenient public transport;
- do not walk on stairs, move exclusively by elevator;
- Do you prefer passive relaxation: going to the cinema, watching TV shows and so on;
- additional activities or hobbies are also associated with sitting;
- you do not do any sports.
And the easiest way to check is to observe yourself for one day, and if you spend 7 hours or more sitting, you will automatically be at risk.
Negative consequences
A sedentary lifestyle can cause the development of all kinds of diseases. And it can aggravate the situation with the already existing pathology, accelerate its development.
In addition, a large part of the population of large cities eats “wrong” foods, preferring fast food and convenience foods. And this is another important provoking factor in the development of dangerous pathologies. And all this happens against a background of dirty air, both on the street and in the office.
Diseases of the musculoskeletal system
The most common consequence of a sedentary lifestyle is spinal problems. This pain in the lower back, cervical spine, scoliosis and curvature. Over time, osteochondrosis develops, limited motor function, pain in the lower and upper limbs appears. Often there are sprains, dislocations, and even fractures.
This problem occurs against the background of leaching of calcium from the bones. The muscles weaken and decrease in volume, the condition of the ligamentous apparatus deteriorates.
Definitely there are changes in the joints, they become inflamed, as they do not fulfill the function assigned to them. To date, the problem with joints arises not in old age, but appears in young people.
Problems with blood vessels and heart
What is the danger of a sedentary lifestyle? It can cause the development of pathologies of the cardiovascular system. The heart muscle is so weak that even a short run to the same tram makes the heart work to the limit.
A frequent heartbeat occurs, tachycardia develops, which can cause the development of arrhythmia. And all this can end with myocardial infarction.
Constant sitting causes pressure spikes, and with consistently elevated pressure there is a huge risk of developing a stroke.
Excess weight
Another problem that inevitably arises with a sedentary lifestyle is obesity. Excess body fat is inherently a "parasite" for the body. Fat takes away oxygen and nutrients from food products from the body without giving away anything in return.
Another consequence of a sedentary lifestyle is the stomach. In particular, the abdomen appears in men, and after all, fat in this area is quite difficult to remove. In men, fat lies deep inside the body, mainly around the intestines, so getting rid of such an abdomen is quite difficult. As a result, there are heart problems, shortness of breath.
Psychological changes and headaches
What does a sedentary lifestyle lead to? There are problems with the mental state. It means that without motor activity, the production of serotonin (the hormone of happiness) is reduced. And this inevitably leads to a depressive state, people constantly feel moral and physical fatigue, their mood is bad. Some people even come to suicidal thoughts, there is no sense of realization. After all, there can be no question of any social activity if a person is in a depressed state and is capable of only solving his current everyday problems.
Often, a modern person has nervous disorders, in particular chronic fatigue syndrome, which is accompanied by insomnia.
And, of course, if physical activity is reduced, then where without headaches? After all, blood circulation is disturbed, an insufficient amount of oxygen enters the brain, hence the migraine, a bad mood. Where will the good mood come from if the head hurts.
Varicose veins and hemorrhoids
Due to the fact that a person does not move much, he has stagnation of venous blood in the small pelvis. And this is a direct path to the development of hemorrhoids.
Varicose veins are another scourge of modern man. If earlier it was believed that this ailment is more characteristic of the female half of humanity, now it is often found in men. Varicose veins are dangerous for the formation of blood clots, which can clog blood vessels leading to the lungs, heart muscle or brain at any time.
The risk of developing varicose veins is increased if a person has a genetic predisposition to this disease. The sitting posture is especially harmful when the legs are laid on each other, then the blood vessels are additionally squeezed.
Genital area
The consequences of a sedentary lifestyle for men are a huge risk of developing impotence and prostatitis. The lack of physical activity leads to the fact that stagnant processes in the pelvic area begin, and this is a huge risk for both men and women.
Respiratory problems
Doctors have long noticed that the consequences of a sedentary lifestyle are frequent colds. And all this is due to the fact that if physical activity is reduced, then the functional ability of the lungs decreases. During the respiratory act, special cells are produced called “macrophages” that protect the alveoli from microbes. Their life cycle is short. Their number is sharply reduced if a person moves a little and is in a polluted room for a long time. Hence the conclusion that in addition to a sedentary lifestyle, contaminated office air carries a huge risk to the respiratory system. Indeed, macrophages quickly die from inhaled dust. In addition to dirty office air, the risk increases with smoking, the constant inhalation of exhaust gases from vehicles.
A person who moves a little breathes shallowly, that is, all alveoli of the lungs do not participate in the process. As a result, dead microphages are poorly excreted and blood movement weakens. So unprotected sections of the alveoli appear, into which microbes and viruses penetrate without any problems. Hence the catarrhal and pulmonary diseases.
For people who move a little, it is recommended to do breathing exercises, which will include the maximum number of alveoli in the process. And the most interesting thing is that the best breathing gymnastics is a cheerful and perky laugh.
What other problems may arise?
The consequences of a sedentary lifestyle in women are stagnant processes in the pelvis, and these are problems with the uterus, appendages and other organs. In addition, both men and women may experience problems with the gastrointestinal tract, a huge risk of developing diabetes mellitus and hypertrophy of connective tissues.
Recent studies conducted by experts at the University of California (USA) have shown that a sedentary lifestyle is directly related to thinning of the brain area responsible for memory.
What to do?
The easiest and best way to change your lifestyle. Although not always there is such an opportunity.
How to avoid the consequences of a sedentary lifestyle? You should adhere to some rules that will reduce the negative impact of a sedentary lifestyle.
Throughout the working day, try to use every opportunity to move. Set an alarm, let it remind you to warm up every 30 minutes.
For lunch, head to the farthest catering establishment. If possible, take active games during the break or do warm-ups with employees.
Indulge in a fitness or pool visit. It is best to devote time to sports activities at least 2-3 times a week. If the office has an elevator, then abandon it, get down and climb the stairs. Walk to and from work, at least a few stops. Arriving home, do not immediately sit down at a computer or TV. If there are children, go for a walk with them, or take a dog and go for a walk with her.
Yoga will help solve back problems. Sign up for a course and do not miss them.
Do not be lazy, do gymnastic exercises in the morning for at least 10 minutes. At the weekend, also enjoy your outdoor activities. Going out into the countryside is a great opportunity to combine relaxation and playing badminton or a ball.
If there are problems with the veins, then compression knitwear can act as a prophylactic. It is suitable for both healthy people and those with varicose veins at the initial stage.
Always follow the path of reducing the amount of food consumed. With each year of growing up, it will be harder and harder to get rid of the fat layer. Although you can fight obesity not only with the help of the gym, but also with healthy and passionate sex.
Diet
To reduce the symptoms of physical inactivity and lose weight, it is recommended to take food on a schedule. No need to make snacks with chips and chocolates. Snacks should be good food every 2-3 hours. Servings should be small. Look at your lunch, taken from home - do not be afraid, divide it into two, and preferably into three receptions.
Refuse any products that can trigger the appearance of excess weight, cellulite. Such products include: smoked meats, fried poultry with skin, sweets and pastries, fat sour cream, coffee, carbonated drinks and bananas. Useful products include: vegetables, fresh and steamed, fruits, loose cereals, dried fruits, sour-milk products.
Before each meal, it is recommended to drink a glass of water or a cup of green tea, about 30 minutes before the meal. Water will fill the stomach, but not gain extra calories.