Sedentary lifestyle and health risks

More commonly known as the 'sitting disease,' a sedentary lifestyle is the disguised trap of comfort we have constructed. Having eliminated all opportunities which would require us to physically exert ourselves, we have given in to the world of technology - washing machines for laundry, vacuum for cleaning, computers for almost every thinkable job, television for leisure. At no level is technology being labeled as an evil. On the other hand, technology is the symbol of our intellect and creativity. However, today, having surpassed our own expectations, we have fallen victims to our creations. This article will walk you through your life - generating windows of insight into the consequences of leading a sedentary life.

What is a sedentary lifestyle?

A sedentary lifestyle is the kind of living which involves nil or negligible amount of physical exercise. Today, we have tagged people who lead such lives - 'couch potato,' but come to think of it; we are all couch potatoes, just of different degrees. The activities we do perform throughout the day are ones which includes a lot of sitting, and thus, doesn't produce any physical exertion.

Causes of a sedentary lifestyle:

There are many reasons for a person to lead a sedentary life. This would start with the nature of the job they pursue. If you have a cabin/desk-job, you are automatically ‘entrapped’ for hours of sitting. Today, even college and school kids spend over 12 hours a day with their gadgets (playing video games, social networking, or even finishing off their work), and the remaining time is spent catching up with friends and hanging out at cafés or other places, which do not necessarily involve any exercising.

If we dig deeper, we will realize that the root cause for this is a build-up of tools which could replace our need for physical activity. With the minimal use of body for household chores, there is a need to find time separately for exercising. Many people cannot accommodate such a time in their routines and others prefer to do recreational activities (which might or might not constitute a workout). Thus, our lifestyles during modern times are sedentary by nature.

Effects of a sedentary lifestyle:

Obesity: The most dangerous effect of a sedentary lifestyle is obesity. Due to lack of physical activity, people are prone to being obese, which in turn leads to a series of other illnesses.

Cancer: A recent medical study declared that those who are physically active have 40% less chance of getting cancer than those who are not. Obesity also raises the risk of different kinds of cancer - kidney, colon, and esophagus. In women, it is also associated with uterine and post-menopausal breast cancer.

Stroke:  During a stroke, the brain receives a low amount of blood and oxygen, which results in paralysis and eventual death. This is also called a 'brain attack.' The major causes for stroke include hypertension, obesity, high cholesterol, and substance abuse.

Diabetes: Majority of the type 2 diabetes cases are linked to obesity. A sedentary lifestyle increases the chances of a person suffering from diabetes.

Heart Problem: A great proportion of people suffering from heart disease are also patients of hypertension and cholesterol. A sedentary lifestyle amplifies the risk of these and might result in sudden cardiac death, heart attack, abnormal heart rhythm, and congestive heart failure.

Moving up the ladder: Altering your lifestyle

Once you are aware of your lifestyle, you can work towards a healthier one. This would involve making efforts in the following ways:

Balanced diet: Since we do not regularly exercise and have the tendency to eat junk and fast food, obesity becomes the direct consequence. Stop eating oily and spicy food - shift to a balanced diet consisting of whole grain items, fresh fruits, and vegetables. This does not imply that you have to go on a bland diet. You can still let your taste buds enjoy by preparing healthy and tasty food. Today, a series of healthy sweet recipes are available which you can use to satisfy your sweet tooth.

Physical exercise: The most important requirement of a lifestyle alteration is to begin exercising. This does not mean that you have to hit the gym and begin to radically push yourself to unrealistic goals. What you have to do is to take small steps which will bring out big results. Start from counting the amount of time you are sitting down. Put reminders on your phone that after every 1.5 hours you would require a walk or a ‘stretch’ for a few minutes. Reduce the amount of time you stay put on the couch. Starting walking - no need to jog or run - just start with walking for about 20 minutes, and slowly, climb up to jogging or running for about 45 minutes. There are other simple ways to increase physical activity: Take stairs instead of escalator and don't snack with heavy food - pick up fruits or whole grain biscuits with green tea. Get in touch with like-minded people who are themselves keen to modify their lifestyle, set priorities together, and encourage healthy living.

Wellness program: Today, many wellness programs have been started to encourage and spread awareness about the merits of leading a better lifestyle. Every wellness program is unique. Before you choose one of them, get info regarding the components of the program and choose the one you would enjoy the most. Then, make an informed decision.