Over 60 percent of the global population are physically inactive, and more than two million deaths each year are attributed to sedentary lifestyle, said the World Health Organization (WHO). Inactive lifestyle also affects children with one study showing that 31 percent of children 15 years and older do not engage in sufficient physical activities. Pointing out that inactive lifestyle is among the 10 leading causes of death and disability worldwide, the WHO urged the public to ‘Move for Health’.
There are many reasons for the increase in sedentary lifestyles globally, including busy work schedules, lack of available exercising spaces, increased sedentary occupations such as office work, and the widespread penetration of television viewing and usage of digital devices. Irrespective of the reasons, the importance of engaging in an active lifestyle cannot be overstated.
Various adverse health effects and risks on the human body can be traced to a sedentary lifestyle, including increase in all causes of mortality, doubling the risk of cardiovascular diseases, diabetes, and obesity, and raising the risks of colon cancer, high blood pressure, osteoporosis, lipid disorders, depression and anxiety. Studies have shown that a sedentary lifestyle burns fewer calories causing weight gain; causes loss of muscle strength and endurance, as well as decreases mineral content of bones making them weaker.
Sedentary lifestyle also affects your metabolism making it difficult to break down fats and sugars, impair the immune system, decrease blood circulation, increase inflammation, and raise the risk of developing hormonal imbalance. Reducing sedentary behaviors and increasing physical activity are imperative to promoting health in the public.
Not having sufficient space or time for exercise need not deter people from leading a more active lifestyle. A new research published by the British Journal of Sports Medicine has found that engaging in just 22 minutes of moderate to vigorous physical activity per day within the confines of one’s home could reduce mortality risks of a sedentary lifestyle.
The study, which analyzed activity levels of nearly 12,000 participants across several countries, aimed to define what amount of time is beneficial for people to lower their mortality risk. The data was gathered by participants wearing a hip accelerometer that identified when they were still or active. The researchers found that even for those who were sedentary for 12 or more hours per day, associated mortality risk was eliminated if that 22-minute threshold was reached.
Even for those who did not quite meet the 22-minute mark, some moderate to vigorous activity still meant a drop in mortality rates. For example, those doing 10 minutes of activity who were sedentary for six hours per day still saw a drop of 32 percent in mortality risk. While the research was focused on people 50 years or older, the researchers said it could be equally applicable to younger people.
Activities such as taking a brisk walk, jogging, mowing the lawn, are considered by experts to be examples of moderate activity while hiking or playing a game of basketball generally fits into the vigorous category. Engaging in indoor body-weight exercises such as push-ups or squats, weight-training, or simply walking up and down steps can all add up to the 22-minute threshold, said the researchers.
Some other ways you can stay active within or around your house, include housework and gardening, watching and engaging in a workout video on your TV or on the internet; standing and lifting mild hand weights while chatting on the phone for long; or doing gentle yoga stretches. The study reinforces that while the type of physical activity could determine the time needed to gain health benefits, even light exercise was found to be better than a sedentary lifestyle.
Additionally, the study highlighted the importance of reducing the risk of sedentary lifestyle in youth. While children, especially those in the six to ten age range, are generally presumed to be active, our modern lifestyle has meant that most young kids in this age group are now spending a larger portion of their life cooped up on a couch nibbling snacks and watching digital screens.The habit of maintaining a healthy lifestyle, including regular exercise and a nutritious diet usually begins in childhood, and it is important for parents and schools everywhere to encourage children to ‘move more’, said the WHO.
In addition to individual lifestyle changes, governments and policy makers also have a role to play in ensuring a healthy citizenry by creating a supportive environment for people. Among the measures that the authorities can implement are introducing transportation policies that make it safer for people to walk and ride bicycles; building accessible parks, playgrounds and community centers; and promoting physical activity programs in schools, communities and health services, for all segments of society.