Sedentism – What it does to you?

Prolonged sitting or being sedentary has been linked to various musculoskeletal complications such as neck pain, lower back pain, and cervical spondylosis. These complications have a high socioeconomic cost as they result in lost working days, and lead to significant health expenses. 

Also, being sedentary is associated with an increased risk of developing chronic diseases such as cardiovascular diseases, obesity, hypertension, type-2 diabetes, arthritis, cancer, depression, metabolic syndrome and all cause mortality. WIth rapid advancements in the fields of technology and entertainment, time spent in sitting has significantly increased, resulting in severely low levels of physical activity. 

Truth is; this is not the first piece you will read about the effects of being sedentary on health, and I am certain that this won’t be the last one to talk about it as well.  

My sincere concern is for you, why do you choose to stay glued to your television and mobile phone while lying in your bed, why do you choose to stay ignorant about your health? Why have you forgotten the fact that your body is meant to move, it is meant to jump, climb, lift, run and do so many extraordinary things? 

I believe, you have been shackled by the perils of convenience that your phone and computer have to offer, you let it in, and now it has intruded into every aspect of your life, and nobody, but only you can save yourself! 

What Is Being Sedentary? 

Metabolic equivalent (METs) is used to estimate how much energy is expended in doing an activity. Spending prolonged hours in activities of low energy expenditure (reading, screen-time, video games, driving, and viewing TV) of 1-1.5 METs is defined as sedentary behavior. 

The Price You Pay For Being Sedentary: 

Enjoying your TV a bit too much? You’re 50% more likely to die prematurely than those who sit the least. 

• Being sedentary causes severe damage to your muscle and bone health. Your body is meant to perform movement, and the lack of it leads to loss of muscle and connective tissue health. It is one of the major causes of sarcopenia (loss of muscle due to immobility).  
• It leads to an increased risk of obesity, and obesity related complications. 
• It leads to reduced insulin sensitivity, increased levels of inflammation in the body, and impaired blood sugar regulation in the body, thereby increasing the risk of developing type-2 diabetes, metabolic syndrome,  and cardiovascular diseases. 
• Reduced physical activity leads to impaired endothelial function, and increased risk of developing hypertension. 

Image 1 showing the effects of physical inactivity. 

• It results in impaired balance between bone resorption and formation, causing severe loss in bone mineral content. Consequently, leading to diseases such as osteoporosis, and arthritis. 
• Chronic low levels of physical activity could result in painful and irregular menstrual cycles. 

How Do We Address The Issue of Sedentary Behaviour? Answer: Physical Exercise. 

Physical exercise is a non-invasive means to reduce the risk of chronic diseases, and improve the quality of life. Yet, so many people across all age-groups struggle to meet the recommended guidelines. 

Current Guidelines For Physical Exercise For Various Age Groups By World Health Organisation (WHO): 

• Infants stay physically active numerous times in a day via a variety of activities. 
• Children aged 1-2 years should spend a minimum of 180 minutes per day in moderate to vigorous physical activities. 
• Children aged 3-4 years should perform a minimum of 180 minutes of physical activity, out of which 60 minutes should be of moderate to vigorous nature. 
• Children and adolescents aged 5-17 years should participate in 60 minutes per day of moderate to vigorous daily physical exercise, and should include vigorous physical exercise three times per week. 
• Adults aged 18-64 years should perform 150–300 minutes of moderate-intensity exercise; or at least 75–150 minutes of vigorous-intensity physical activity; or an equivalent combination of moderate and vigorous-intensity activity throughout the week.
• Pregnant and postpartum women without contraindication should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week.

 Benefits of Physical Exercise: 

• Improves muscular health, and cardiorespiratory fitness.
• Reduces the risk of chronic diseases, such as hypertension, cardiovascular diseases, type-2 diabetes, metabolic syndrome, cancer, and depression. 
• Improves mental health. 
• Reduces the risk of  developing osteoporosis and arthritis, and improves bone mineral density. 
• Reduces tremors, the risk of falls and fractures. 
• Reduces the risk of obesity. 
• Promotes optimal mental development in children, improves concentration and academic performance. 
• Reduces the risk of gestational hypertension, excessive gestational weight gain, delivery complications, postpartum depression, newborn complications in pregnant and postpartum women.

Go, get up, and move – you will feel a whole lot better. Unshackle yourself from this self-imposed prison of convenience! 

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References

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• Wullems, J., Verschueren, S., Degens, H., Morse, C. and Onambélé, G., 2016. A review of the assessment and prevalence of sedentarism in older adults, its physiology/health impact and non-exercise mobility counter-measures. Biogerontology, 17(3), pp.547-565.