What does an immobile lifestyle lead to. Sedentary lifestyle. Increased financial costs

What affects a sedentary lifestyle

Being sedentary often is extremely dangerous. It can lead to a large number of serious complications and pathologies.

Weight gain

Refusal to practice spoils the figure of every person. The body loses its elasticity due to the fact that during a sedentary lifestyle, fats are not burned, but rather deposited. Excess weight causes heart disease, blood vessels, increases the level of cholesterol and blood sugar. The risk of developing oncological pathologies, diseases of the urinary organs increases. Also, the person suffers from mental disorders. He has low self-esteem, which, in turn, develops depression. Sport is able to keep the whole body in good shape and burn fat, which is only for the benefit of everyone.

Perhaps, first of all, the heart suffers from immobilization, since it is one of the most important organs in the body. Refusal to play sports impairs the supply of blood to organs. The activity of the enzymes responsible for burning fat decreases, which in the future leads to the formation of plaque that impedes blood circulation. As a result, the person is able to get a heart attack. Active sports have a beneficial effect on the work of the heart and blood vessels.

Bones of the skeleton and muscle tissue

With insufficient exercise, the body becomes weak and the daily basic tasks become difficult. In addition, sitting down more often has an extremely negative effect on posture, as the muscles that support the spine weaken. In addition, due to the lack of stress, the bones become weak, their strength decreases, which in the future leads to fractures. Regular exercise helps to maintain skeletal bone tone, make them sturdy and strong.

Excess blood sugar

Regular exercise will help keep your blood sugar levels under control. Refusal to exercise can lead to diabetes, since the less people do sports, the less the body's consumption of this substance becomes. If the sugar level is high, there is strong pressure on the organ of the digestive system. People who are often seated develop colon cancer.

Accelerated aging

The ends of the chromosomes are responsible for their protection. They get shorter with aging. If you stop exercising, the ends of the chromosomes become short several times faster, resulting in premature aging.

Mental disorders

Insufficient intensity of classes negatively affects the psyche of everyone. People who do not strive for an active lifestyle suffer from depression. Gymnastics reduces the risk of mental illness in people, since the hormones of happiness during gymnastics are released, improve mood, allow you to completely relax and come to a state of bliss. A lack of them leads to a depressive state, which also affects appetite and intellectual abilities. Plus, having a great appearance boosts everyone's self-esteem and makes them more self-confident.

Sleep disturbance

Inactivity has a detrimental effect on sleep patterns. The fact is that the body, with minimal physical effort, does not require rest. Regular gymnastic exercises normalize sleep and completely relieve insomnia. It is not advisable to do exercises before going to bed, as this relieves fatigue and prevents a person from falling asleep soon.

Increase in cash costs

Dysfunction of the body requires a lot of money. The money is needed to check and treat the patient, to purchase medicines. In addition, illness can interfere with work, which ultimately leads to unemployment and financial hardship.

Male pathologies with a sedentary lifestyle

Insufficient physical activity leads to many male diseases.

Erectile dysfunction. In order for a man not to become impotent in the future, it is important to regularly physically load his body. At minimal loads, circulatory disruptions occur, this further leads to the fact that the blood stagnates in the vessels, then inflammatory processes occur.
Inflammation of the prostate gland. Only men can suffer from this disease. Urination becomes a problematic procedure, there is a burning sensation between the anus and the genitals. Orgasm ceases to be bright, premature ejaculation of semen occurs. Men with this disease also face serious problems in sexual intercourse.
Diseases of the spine. With stagnation of blood in the male genital organ, further lesions occur in the articular cartilage of the lumbar spine. If a person sits a lot, the curvature of the spine occurs.
Constipation and rectal disease. Stool problems can result from inflammation of the prostate gland. If you do not start treating constipation on time, in the future this can lead to rectal disease.
Overweight. This is also the cause of problems with erectile function.

A sedentary lifestyle is dangerous for children

For adults and children alike, the lack of sports is dangerous. There are many reasons for this.

Many parents carefully monitor their child's physique. They prepare healthy and low-fat food. But this is not enough for the reason that with minimal physical exertion, a violation of the metabolism of fats in the adolescent's body occurs, and this leads to weight gain.
Delayed development of the child's body. In the absence of activity in the life of a teenager, the teenager stops actively growing, and this has a bad effect on the motor skills of the limbs. In the future, the coordination of movements of the child is impaired, which leads to bodily injury.
Poor posture and curvature of the spine. Insufficient sports activity of a teenager has a bad effect on the condition of the back.
Reduction of muscle mass. Dysfunction of organs has a detrimental effect on the musculoskeletal system. This leads to a dramatic reduction in muscle mass and fat storage.
Poor skeletal strength. If you refuse physical education in the body, there is a violation of the metabolism of minerals necessary for the bones of a teenager. In the future, the risk of fractures increases several times.
Disturbances in the work of the heart and blood vessels. The cardiac cycle is disrupted and increased, which has an extremely negative effect on the child. An insufficient supply of blood to the brain and a disturbance in the work of blood vessels cause increased pressure inside the skull. The child begins to suffer from frequent headaches and gets tired quickly.
Disturbances in the work of the central nervous system. Changes in blood circulation around the brain can lead to mental retardation.
Weak immune system. When the metabolism slows down, the child's health becomes vulnerable to viruses and infections.
Vision problems. Minimal activity in children leads to myopia.

Physical activity is the key to health

All people should load their bodies with artistic gymnastics. Exercise daily, take walks. This has a positive effect on the health of every person. Walking before bed can be helpful to cope with sleep disturbances.

If people have to sit very often because of their work, it is important to take ten minute breaks every hour. At this time, you can do a little warm-up, exercise. It will relieve neck, shoulder and back pain.

A few exercises while working at the computer

To achieve the desired results from gymnastics, it is important to exercise regularly. This will have a positive effect on health and relieve some of the problems.

A set of gymnastic exercises is done in several approaches throughout the day. Their duration must be at least twenty minutes.
Each complex should contain gymnastics for the muscle tissue of the lower extremities, abdomen, chest and shoulders.
The best option is to perform multiple approaches in sports training.
It is important to take a short rest break of one minute between sets.
You should not do gymnastics to exhaustion. Heavy loads can lead to overvoltage and inability to charge next time.

If possible, muscle tissue is prepared before each exercise. A light warm-up is carried out in order not to tear them. To do this, you need to rub the palms, fingers, hands, then stretch them forward, then spread them to the sides, then straighten the spine and strain the cheekbones, stretch a little, make movements with the lower limbs in a sitting position, or just walk around the study or office.

Exercises for multiple muscle groups

You need to sit on the edge of your work chair, put your feet on the floor. Then they are connected. Then an alternate leg raise is carried out. It will also be useful to raise two lower limbs at once. At this time, they must be connected. When performing this sport, muscles are trained in the thighs and abdomen.
When doing the next warm-up, you should also sit on the edge of your work chair. Both heels are raised as much as possible, the lower limbs are held in the air for fifteen seconds in a tense position. This lesson trains the muscle tissues of the lower leg and lower abdomen.
Sitting on the edge of a chair, your legs are extended in front of you and rest on the floor. Further, the lower limbs are raised as far as possible and spread apart, then at a slow pace they are reconnected. Sports activity trains the gluteal muscles, lower back and abdomen.

Exercise for the shoulders and chest

Before performing this sport, you must take a sitting position on a work chair with your hands on the table. Next, you need to apply pressure to the tabletop as much as possible. After feeling tired, take a short break for twenty seconds. The workout should be done fifteen times in one approach.
Before doing the lesson, put your hands under the table and rest against the tabletop. Next, you need to strain the shoulders and chest. You should be in a tense state until you feel tired.
The warm-up can be done as follows: keep one hand under the table, the other above it. Next, it is necessary to apply pressure to both limbs as much as possible.

This gymnastics will help not only cope with health problems resulting from minimal physical exertion, but also lose weight, keep your body in good shape. This charging can be carried out both at home and at the workplace in the office. All you need to train is a chair and a table. Exercise should be done throughout the day.

In custody

Sports activity has a positive effect on the health of young, mature and elderly people. It is important to exercise daily, walk in the fresh air, and the number of pathologies will decrease.

It's so nice to lie on the couch after a hard day's work ... STOP! What did you do at work? If your working posture is static enough then this article is for you!

What is the threat of a sedentary lifestyle and how to improve the state of affairs.

In this article, I will give you a few exercises suitable for the office, home office, or sofa. And in the comments I will be glad to know exactly how you bring motion variety into your everyday life.

1. Physical inactivity - what is it, the main symptoms

The main symptom is already clear from the name - it is a sedentary lifestyle.

You work while sitting at the table.
Relax in front of a computer, TV or other gadget.
You actively use public transport.
Forgotten when the last time the heart was beating not from strong emotions.
The longest walking route runs between supermarket shelves.
You quickly get tired of children's fun.
Do not walk your dog or cultivate your garden.
The last time they danced was at a prom or at a wedding.
No charging or takes less than 10 minutes.
Morning jogging is too difficult, and there is no time or money for a fitness club.
Tie your laces and put your shoes on while sitting.

It means, most likely, there is not enough movement in your life.

You can feel the manifestations of a sedentary lifestyle by the following symptoms:

Chronic fatigue.
Apathy.
Low working capacity.
Sleep problems.
Unstable emotional background.
Weight problems.
Excessive or insufficient appetite.
Addicted to sweet foods.
Posture disorders.
Pain in various parts of the body (joints, lower back, neck, pelvic pain ...).

One part of the problem is caused by a deficiency of the hormones of happiness - endorphins. Muscle activity gives the signal for their production. When there is no such activity, the sedentary lifestyle, then there is no need for hormones to be produced. We suffer from lack of energy, low mood and anxiety. When there is no physical activity in our life, the energy systems of the body are not used properly, their activity atrophies and fades away. Energy is enough only for a sluggish existence. Utilization of fat is a complex and energy-intensive process. Sugar is much easier for the body to utilize. So it turns out that we are drawn to sweets, and body weight is out of control.

Following these changes, problems with the level of lipids and sugar in the blood may appear, and cardiovascular diseases may develop.

Pains of unknown origin are caused by uneven muscle development and lack of stress on the joints. When we are in a static position, for example, sitting at a table, then some muscles are shortened, while others are stretched. The muscles remember this position. When we change the posture, they continue to work in the same mode, muscle imbalance, posture disorders and pain are born.

The joints are designed in such a way that they must be periodically lubricated with joint fluid. Otherwise, they do not receive nutrition, various pathologies develop.

To squeeze out a little joint fluid and lubricate the joint, you need to move, or even better, perform a few unhurried exercises. Then they can get enough fluids and nutrients. They can be compared to flowers - you know what happens to plants without watering - they die.

2. Harm

Especially for the 2012 Summer Olympics, several studies on sedentary lifestyles were timed. The bottom line is disappointing - low mobility kills as many people as smoking.

In addition to standard obesity, physical inactivity doubles the risk of stroke. People who prefer office work and transportation means voluntarily incur diseases such as:

Anxiety disorders and depression.
Cardiovascular diseases.
Fat metabolism disorders.
Diabetes.
Deep vein thrombosis.
Certain types of cancer (breast, rectal, etc.).
Osteoporosis.
Stones in the kidneys.

At the same time, mortality from various causes increases by 30%.

The thing is that man was created for movement, and not for a static pastime.

It was necessary to run away from the predator, food - to catch up or get far from home ... Later, subsistence farming saved a person from low mobility. With the advent of modern technology, a person finally settled in an office chair, at a checkout or near a conveyor belt. This is much more convenient than endless running for a piece of meat or weeding vegetables.

A sedentary lifestyle takes too high a price for perceived comfort. So, maybe we should leave him?

3. Moving more!

Extra portions of activity are more important today than ever! Work at home has now become incredibly popular, and food can always be brought to you directly home.

The temptation not to leave the house is extremely great! and deadly.

Every 2 hours a day spent without movement increases the risk of diabetes by 14%!

Even if you go to the gym 3-5 times a week, you still run the risk of getting into trouble.

You need to be active during the day, outside of the gym. Otherwise, you get a double load on the body. On the one hand, muscles that stagnate during the day increase the risk of injury. On the other hand, intense sports, for the sake of atonement for low mobility, predisposes to overloading injuries.

When a person is sitting, some muscles are overstretched, while others are contracted. They remember this position, because they occupy it for a long time. And when we start to move, it is hard for the muscles to get involved in the work. Violation of their well-coordinated work leads to injury.

Limit work sessions to 30 or 45 minutes. Walk around between sessions, do some simple exercises and stretch. These simple steps will wake you up, increase your readiness to work, improve circulation, and improve your posture.

Let movement into your life! If you don't use your body for its intended purpose, you can lose it!

4. The minimum set of exercises

Let's take a look at the minimum set of exercises that you can do in between work sessions.

The first is walking. Go somewhere. At least over a cup of tea. Walk back and forth while the kettle is boiling, wave your hands in different directions.

Secondly, warm up. Squat down, bend over, push up from the table. Perform a few lateral bends.

It's great if there is a horizontal bar - you can add pull-ups and hangs, no - stand with your back close to the wall and raise your arms bent at the elbows.

Sit down at the table, like an excellent student at school, take a bottle of water in your hand. Now raise your hand with the bottle as if you want to answer in a lesson. Do not take your elbow off the table!

Alternatively, you can use the following complexes:

The first complex for home TV viewing 🙂

The second is especially for the office.

Third, stretching. Stretch your entire body like a cat upon waking. Feel with what pleasure the muscles respond to these actions.

Be sure to stretch the muscles that have contracted while sitting:

This is the minimum your body needs. You can move more - move! Walk when talking on the phone. Discard the elevator. Walk at least a few stops. And, of course, a few good workouts a week will help you stay healthy for years to come.

Conclusion

A sedentary lifestyle is the vicious circle into which a person drives himself. Voluntarily.

Physical inactivity increases the risk of illness and injury. Health disorders, in turn, impose restrictions on physical activity (bed rest, immobilization in case of injuries ...).

Let's break this circle before it's too late! We will improve our health and teach our children to move more. They all repeat after us - they absorb our way of life. How can a child love fitness and outdoor games when mom is watching TV and dad is keen on computer games?

By the way, the abundance of physical activity, as a pleasant bonus, gives us youth and beauty :). People who lead an active lifestyle have stronger immunity and suffer from colds and flu in half. And it's completely free! Let's use it!

Thank you for sharing this article on social media. All the best!

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Syndrome of inactivity with a sedentary lifestyle

Physical inactivity is not a separate disease, but a pathological condition that provokes the appearance in a person of a large number of pathologies that affect almost all internal organs and systems. Absolutely everyone is susceptible to such a disorder, regardless of age category and gender.

The main reason for physical inactivity is that, for whatever reason, physical activity is absent or minimized in a person's life.

The symptoms of such a modern disease appear gradually, but it is not difficult to identify their presence, since as it progresses, they become more pronounced.

Comprehensive diagnostics will be required only in cases where the symptoms of those ailments to which a similar syndrome leads.

There are many ways to overcome hypodynamia, but they are all aimed at achieving one goal - filling a person's life with physical activity.

Etiology

Currently, only a few reasons are known against which such a pathology arises. These include:

banal laziness of this or that person, which in the overwhelming majority of cases is caused by fatigue at work, problems at school or in personal relationships;
specific working conditions under which there is a need for prolonged sitting at a desk or standing on their feet;
recovery after surgery or a previously severe illness - it is worth noting that even in such cases, patients are shown to perform exercise therapy exercises, and refusal to perform them may well be associated with the first predisposing factor;
the development of computer technology - this leads to the fact that a person prefers to spend time on social networks, rather than take a walk in the fresh air. Moreover, some parents encourage their children to buy new modern gadgets, thereby approving that they will be constantly under control at home;
excess body weight - with physical inactivity, this is not only a cause, but also a symptom.

Symptoms

Since a sedentary lifestyle is not a disease, there are no characteristic clinical signs of such a condition. However, persons susceptible to this syndrome experience a number of negative manifestations of it.

Thus, the symptoms of hypodynamia are presented:

constant fatigue and weakness - even after a long rest, there is no recovery of vitality.
a decrease in appetite - this is not about the lack of desire to eat something, but about the unwillingness to eat wholesome and healthy food.
psychoemotional disorders - a person is constantly in an irritated state and a bad mood for no apparent reason.
sleep disorders, namely increased drowsiness, is present even with a full night's rest. However, insomnia may occur in some cases.
gradual decrease in working capacity - often people do not even notice that their level of activity is gradually, but constantly decreasing.
violation of the menstrual cycle or erection.
susceptibility to frequent fractures, which is a consequence of muscle atrophy.
lack of satisfaction from sexual contact.
headaches of varying intensity.
an increase in body mass index.
a decrease in mental abilities.
an eating disorder is a decrease or, conversely, an excessive increase in appetite.
disruption of the functioning of the digestive system.

Similar signs of hypodynamia are inherent in the development of a similar condition in childhood.

It is noteworthy that in female representatives, with a lack of physical activity, changes in appearance occur. Such manifestations should include:

pallor and dryness of the skin, in particular the face and upper limbs;
the formation of bags under the eyes;
the appearance of wrinkles;
an increase in the circumference of the abdomen;
the development of cellulite.

However, such manifestations quite often push women to change their lifestyle.

Due to the fact that hypodynamia syndrome leads to the development of a large number of complications in the form of various diseases, it is natural that the above symptoms will be supplemented by the most characteristic clinical signs of a particular ailment.

Diagnostics

It is the occurrence of additional symptoms of hypodynamia that makes people visit the appropriate clinician, for example, a gastroenterologist, traumatologist, gynecologist and specialists from other fields of medicine.

To identify the consequences of such a disorder, a whole range of diagnostic measures will be needed, namely:

a doctor's examination of the patient's medical history.
collection of a life history.
a thorough physical examination.
detailed survey of the patient.
laboratory studies of blood, urine and feces.
a wide range of instrumental examinations.

After that, conservative or surgical elimination of the consequences of physical inactivity will be prescribed.

Treatment and prevention

The tactics of eliminating a sedentary lifestyle will fully correspond to preventive measures that prevent the development of such a disorder.

Getting rid of hypodynamia is quite simple, for this you just need to follow the following recommendations:

instead of going to the store or pharmacy by car, it is best to go to the desired place on foot;
starting every morning with exercises - just fifteen minutes of simple exercises, for example, squats and push-ups, lunges and stretching, aerobic movements or jumping rope will help not only enrich life with physical activity, but also significantly reduce the likelihood of complications;
under sedentary or standing working conditions, break away from work for about fifteen minutes every two hours and perform light exercises, in particular circular head movements, gymnastics for the eyes and torso bends;
changing the habit of using the elevator to ascend the stairs;
accustom yourself to walking around the city.

Complications

Physical inactivity is harmful because it does not imply active functioning of muscles, joints and metabolic processes. Such factors lead to the development of an impressive list of negative consequences, including:

atherosclerosis and obesity.
hypertension and stroke.
pathology of the cardiovascular system in both acute and chronic forms. In the second case, it is very difficult to get rid of this or that disease.
depressive state and neuroses.
stroke and cerebral ischemia.
diseases of the bronchopulmonary system.
osteochondrosis and osteoporosis.
curvature of posture.
disorders of an endocrine-metabolic nature.
vegetative dystonia.
violation of the functioning of the digestive tract.
susceptibility to frequent fractures, which occurs against the background of a decrease in bone density and strength.
violation of the blood supply to internal organs and the brain.

It is these complications that lead to the fact that a person's life expectancy is reduced by several years.

Prevention and prognosis

Since physical inactivity occurs with a minimal amount or complete lack of physical activity, the main preventive recommendations will fully correspond to the treatment measures for such a disorder. However, additional preventive measures include:

complete rejection of addictions;
proper and balanced nutrition - this should include the enrichment of the diet with vitamin complexes and micronutrients, as well as the rejection of junk food;
minimizing the stay in front of the computer, only if it is not related to work or other modern gadgets - first of all, this applies to parents, who should limit such a period of time to two hours a day;
compliance with the recommendations of the attending physician regarding the implementation of exercise therapy exercises for critically ill patients;
maintaining normal body weight - both obesity and exhaustion are dangerous for a person. The average body mass index depends on factors such as age and height.

Nevertheless, in the treatment of hypodynamia and the prevention of such a condition, it is necessary to take into account the fact that the concept of hyperdynamia is also dangerous for a person - while excessive physical activity has a negative effect on the body.

Physical inactivity: the essence of the problem, connection with diseases, impact on health, how to fight

Hypodynamia is called the "disease of civilization", and in recent years, doctors have really sounded the alarm, because not only adults, but also children have become susceptible to hypodynamia, and this condition, not being a disease, nevertheless leads to serious disorders - obesity, myocardial infarction , hypertension.

For thousands of years, man has worked on how to make his life easier by inventing all kinds of adaptations and devices. Today, in order to overcome the distance, you do not need to walk more than a dozen kilometers, and you don't even have to put in special physical efforts to get food.

We are happy to trust the equipment for household chores, cleaning can be done by a robot vacuum cleaner, and a washing machine is perfect for washing. Everyday life now does not require an expenditure of energy, you just need to correctly press the buttons on household appliances.

Automation of production has greatly facilitated the tasks of workers, and even those professions that until recently required physical effort have moved into the category of "sedentary".

Of course, life has become comfortable, and the main significant resource - time - is significantly saved when using personal vehicles and all kinds of gadgets. At the same time, this very time is not enough for walking, visiting the gym, morning exercises. That is, saving time damages the most important thing - human health.

Going home after a hard day's work, sometimes just sitting, many immediately take a horizontal position on the sofa in front of the TV or sitting at the computer, and in addition to everything, there is a plate of food nearby, and it's good if it is useful, because food habits have changed. not for the better, aggravating metabolic disorders in parallel with a lack of movement.

A decade ago, children were actively walking outside after school, visiting swimming pools and sports sections. Now the leisure of many schoolchildren is a computer, which is practically in every home. Physical inactivity in children is even more dangerous than in many adults, since a growing body requires adequate work of muscles, heart, blood vessels, and mental activity, the development of intelligence, and the ability to continue learning depend on this.

Physical activity is the main component of proper functioning and a guarantee of health, even ancient healers knew the rule “movement is life!”, But in recent decades most of us forget about it, worrying more about personal comfort.

Lack of physical activity has a detrimental effect on the state of internal organs, leads to the development of severe pathology, causes disorders of the emotional sphere, depression, neuroses, although many of us tend to associate these phenomena with the environmental situation, stress at work and at school, problems in the family. Everything is interconnected, and movement plays an important role in the quality of our life.

The problem of physical inactivity has not only medical, but also social aspects, because pathology arising from a lack of movement requires serious treatment costs from the state and the patient himself, limits the ability to work and even becomes the cause of disability. A striking example of this is cardiovascular diseases, diagnosed more and more often in young and able-bodied people.

Causes of physical inactivity and its effect on the body

Physical inactivity is the result of an improper lifestyle, and the main reasons for it are:

The use of automated labor;
Urbanization;
The spread of "sedentary" professions, working mainly at a computer or with papers is more in demand;
Application of the achievements of technical progress in everyday life;
Conscious refusal of physical activity.

In most cases, it is these factors that become decisive in limiting mobility, but it happens that physical inactivity occurs for independent reasons and contrary to our desire. These cases include injuries and serious illnesses that interfere with physical activity. It is worth noting, however, that bedridden patients also need the maximum possible work of the muscular apparatus, since immobilization is dangerous for them like no one else due to the increased risk of thromboembolic and other dangerous complications.

Chronic physical inactivity in children is a consequence of an improper lifestyle and organization of the daily routine. Often the blame for this lies with the parents, who not only themselves do not set a positive example, but also do not contribute to an increase in the role of sports in the child's leisure time.

Intellectual professions have become more in demand, and without education it is difficult to achieve many of the desired goals, therefore, from the first grades, children are focused specifically on learning. Spending many hours at a desk, children get tired, and they find computer games or watching TV at home the best rest, especially if parents do not interfere with this. The way home from school does not add movement, because modern mothers and fathers take their children by car, and the total physical activity consists of movements with the hand, in which there is a fountain pen in the school walls, a computer mouse at home.

In addition to upbringing in the family, a certain negative role is played by low qualifications and often indifferent attitude towards their work on the part of physical education teachers. Schoolchildren do not strive for physical education lessons, finding all sorts of reasons for their truancy. Parents, with excessive custody, also contribute at this stage of learning: they can protect the child from classes, because the percentage of not entirely healthy children is growing, which means that if the child is periodically sick, then he does not need to attend physical education.

Other reasons leading to hypokinesia (restriction of mobility) in children, in addition to upbringing, can be factors independent of the daily regime - perinatal hypoxia and birth trauma, severe infections in early childhood, cerebral dysfunctions and pathology of the nervous system, diseases of internal organs, when classes sports are really contraindicated.

What happens in the body when there is a lack of movement?

consequences of a sedentary lifestyle

Adequate physical activity is essential for muscle development, proper heart and vascular function. With active movements, blood delivery to the organs improves, metabolism increases, mental and physical performance increases, endurance develops, immunity and stress resistance are formed.

A sedentary lifestyle does not imply active work of muscles, joints, or an increase in metabolic processes, therefore, even after lying or sitting all day, a person feels very tired, and even more than those who actively moved for several hours in a row.

The influence of physical inactivity on the human body is enormous. It would seem that lack of movement is not a disease, but just an external condition, which, moreover, does not cause discomfort, and even vice versa - lying on the couch is quite pleasant, but the list of conditions that provokes hypokinesia is impressive:

As you can see, the lack of physical activity in one way or another affects all organs and systems, leading to their dysfunction. Prolonged physical inactivity causes gradual atrophy of the muscular apparatus, followed by calcium depletion of bones and osteoporosis. The increased appetite associated with hypokinesia causes obesity, which further interferes with exercise.

Excess weight, endocrine-metabolic changes, atherosclerosis cause arterial hypertension, damage to the coronary arteries with cardiac pathology. The brain also suffers: insufficient oxygen supply and damage to its vessels contribute to a decrease in intellectual capabilities, memory, attention, mental performance is impaired, there is a tendency to neurosis-like disorders, insomnia.

Lack of motor activity leads to atrophy of the back and neck muscles, followed by degenerative processes in the spine. Osteochondrosis in our time is diagnosed starting from the age of 30 and even earlier, and hypodynamia is to blame for everything. In children, prolonged sitting provokes curvature of the spine, which negatively affects the development and growth of internal organs, predisposing to various pathologies.

Symptoms of hypodynamia

Since insufficient physical activity is not a disease, there are no characteristic symptoms that speak specifically of hypokinesia. On the other hand, sedentary people experience a number of negative manifestations of this condition:

Feeling tired, weak;
Decreased mental and physical performance;
Fast fatiguability;
Sleeplessness at night and sleepiness during the day;
Irritability, frequent mood swings, tendency to apathy;
Decreased or, conversely, an immoderate increase in appetite.

These same signs characterize hypodynamia in childhood. To them can be added obesity, which affects an increasing number of modern children, regardless of gender, pathology of the digestive system (gastritis, colitis, liver dysfunction).

If you do not think about the lifestyle and do not take urgent measures to normalize it, then the described signs of hypodynamia in adults will be joined by pain and weakness in muscles and bones, atrophic changes in the muscular system. Over time, obesity, atherosclerosis, hypertension, diabetes, coronary heart disease will develop - the most frequent consequences of hypodynamia, and then negative symptoms will be associated with a specific disease, often forgetting and ignoring the root cause.

Along with physical discomfort, people with a lack of physical activity also experience a lot of psychological problems. They are irritable, emotionally unstable, prone to apathy, and in some cases it comes to serious depression, autonomic disorders, up to panic attacks, requiring the intervention of a specialist. Chronic physical inactivity worsens immunity, people become susceptible to various infections, often get colds.

The fair sex, with a decrease in physical activity without pleasure, note characteristic changes in appearance: pallor of the face, the appearance of wrinkles and bags under the eyes, an increase in abdominal circumference, cellulite. These signs of lack of movement can signal a lifestyle change.

Forced physical inactivity in patients after severe operations or trauma is a significant risk factor for thrombosis, thromboembolism, PE, strokes, complications in the form of congestive pneumonia, bedsores. To prevent such consequences, feasible exercises in bed are recommended, if necessary, an exercise therapy instructor and a massage therapist provide assistance.

After some types of treatment, including surgery that do not immobilize, doctors strongly recommend early activation to prevent many adverse effects, improve the cardiovascular system, enhance tissue regeneration due to blood flow, but some patients ignore these advice, citing pain or feeling fear, weakness, and sometimes - simply not wanting to get out of the hospital bed, enjoying the "legal" lying in the process of treatment.

How to deal with physical inactivity?

We all know that disease is easier to prevent than to cure. In the case of hypokinesia, speech about the disease will not come, if appropriate measures are taken in time. Drug treatment for physical inactivity is not provided, and doctors are forced to resort to drugs and other procedures in cases where certain diseases have developed against the background of a lack of movement.

To prevent physical inactivity, it is not necessary to allocate many hours of free time or purchase expensive exercise equipment. Measures to prevent physical inactivity and organize a correct lifestyle are available to everyone, are simple and do not require material costs. The main desire.

Before embarking on a plan to increase the proportion of physical activity in everyday life, it is worth giving up bad habits, the most common of which is smoking. This addiction is characteristic of many persons of intellectual work, "sedentary" professions, and is widespread among young people who do not welcome sports and physical culture.

In addition to smoking, it aggravates the situation and the nature of the diet, so it is also advisable to balance the diet, saturating it with vitamins, protein in the form of vegetables, fruits, lean meat and fish, refusing a hearty dinner late in the evening, a glass of beer or other alcohol.

If it so happens that the type of activity does not allow you to actively move, then you should determine the time for physical exercise - morning gymnastics, an evening trip to the gym, an afternoon walk in the park. To ensure the normal functioning of the heart and other internal organs, at least half an hour of physical activity is required, for example, walking at least 2 km on foot (preferably several times a day). Running is very beneficial for activating all muscle groups.

You can improve your health and "pump up" your muscles at home. To help - dumbbells, expander, jump rope, exercise bike, home horizontal bar. Simple exercises will help strengthen the muscles of the press, back and neck, push-ups and squats are useful, which do not require sports equipment at all.

A very good activity for those who have decided to fight hypodynamia is a visit to the pool. Swimming stimulates blood flow, hardens, strengthens muscles, prevents osteochondrosis and, at the same time, is very safe, because the risk of injury while swimming is minimal. In addition, water has a beneficial effect on the nervous system, soothes and relieves stress.

The enthusiasm for cycling is gradually spreading. Many even get to work in this way, while developing muscles and increasing overall tone. In large cities, this means of transportation even helps to save time, which can be spent in a multi-kilometer traffic jam.

In the case when, against the background of a lack of physical activity, some diseases have developed, you need to go to the doctor for diagnosis and treatment, but it is worth remembering that taking medications does not replace rational mobility, gymnastics, and feasible exercises at home.

Patients with obesity constitute a special category of people. This pathology appears as a result of a sedentary life, and then limits it even more. A person with obesity, before starting sports activities, must necessarily consult a doctor, determine the permissible level of load, perhaps, the services of an exercise therapy instructor will be needed. The same recommendation applies to those who suffer from high blood pressure, diabetes, heart and brain diseases.

In case of forced physical inactivity, for example, after a fracture, surgery, stroke, massage therapists and physiotherapy specialists will come to the rescue, who will help to increase the level of physical activity as much as possible.

Rehabilitation after serious illnesses may require a stay in special centers where qualified specialists work and there are the necessary simulators to restore the work of specific muscle groups. Treatment and rehabilitation are carried out under the supervision of cardiologists, neurologists, traumatologists, and nutritionists. Physical activity can be supplemented with physiotherapy procedures to increase muscle tone and normalize the functioning of internal organs.

If the patient is bedridden after a serious illness, then the primary task is to prevent thromboembolic complications. For this purpose, not only the appropriate drugs are needed, but also special breathing exercises, which are taught by the hospital department staff.

For able-bodied and relatively healthy people, an excellent way to combat physical inactivity is to visit a fitness club, gym or outdoor playground. Children from early childhood need to be introduced to morning exercises, classes in sports sections, a pool, walks in the fresh air and active games are useful.

Physical inactivity is a serious problem of our time, but it must and can be dealt with. Fortunately, a healthy lifestyle is gradually becoming fashionable, where there is no place for bad habits, more and more often on the streets you can meet "runners", cyclists, more and more sports clubs are opening. Humanity has realized the problem and is trying to deal with it, and this gives hope that physical culture will become an integral part of everyday life and help to avoid health problems for both us and our children.

An ordinary person, to whom a doctor in a polyclinic writes during a prophylactic examination "leads a sedentary lifestyle", usually does not understand what exactly is behind this phrase.

It is understood that this is the cause of excess weight, cardiovascular disease, arthritis and other health problems. But where is the line between active and sedentary lifestyles?

What is an active lifestyle?

Even the elderly need to walk five to six kilometers a day, he said. nutritionist Alexey Kovalkov... Optimal activity is walking, swimming and dancing. Any other exercise is suitable instead of walking, says cardiologist Eteri Tomaeva. The main thing is that the person does it regularly.

But cleaning the house and other household chores are not considered to be a successful activity. In this case, a person is most often in the wrong position (with a bent back, for example). Some muscles are working, while others are motionless and numb.

Slender people shouldn't think they don't have to move a lot. Without movement, their muscles gradually lose their tone, blood vessels - elasticity, organs and the brain receive less oxygen.

An active lifestyle is an hour and a half of walking or swimming or aerobics for half an hour five times a week. It's good to go jogging or playing tennis three times a week.

What does a sedentary lifestyle lead to?

Weight... The average sedentary Muscovite spends 600 calories less than he consumes. Excess calories are stored as follows: in 10 days, the body accumulates 100 grams of fat - this is almost a kilogram in three months and almost four kilograms a year.

2 KILOMETERS PER DAY an average office worker passes through.

7 KILOMETERS A DAY - so much to go through to maintain normal shape.

10-12 KILOMETERS PER DAY an overweight person must pass.

Metabolism. The less active lifestyle, the slower the blood moves through the arteries and the worse the cells of the whole body are supplied with oxygen and other useful substances. A poor metabolism negatively affects all organs.

Muscle... Without movement, they lose their tone and gradually atrophy. Tone is the minimum tension in the muscles, which remains even in a state of complete relaxation. The higher the tone, the easier the muscles do their job and the less stress the bones and joints receive.

Heart... This is also a muscle that, with a sedentary lifestyle, slows down the frequency and strength of contractions, gas exchange in the respiratory organs decreases, cells are less saturated with oxygen, all processes slow down. Because of this, the risk of developing cardiovascular diseases increases.

Spine... The load on him in a seated position (even if the person is sitting correctly) is 40 percent higher than in a standing position. This leads to scoliosis, osteochondrosis and other diseases. Especially heavy load on the lumbar and cervical regions. Because of the latter, the blood supply to the head and brain deteriorates, so as much free time as possible should be devoted to physical activity.

Brain... Poor circulation gradually leads to irreversible changes. For example, scientists at Wayne University in the United States recently found that because of this, the cells of the medulla oblongata, which are responsible for the regulation of respiration and heartbeat, work worse.

Vessels... With a slow speed of blood flow, the blood stagnates, thickens, blood clots form in it, which lead to heart attacks and strokes.

Pelvic organs... A sedentary lifestyle leads to stagnation of blood and lymph in the organs of the genitourinary system and intestines. Congestion is the most common cause of inflammation of these organs: prostatitis, nephritis, hemorrhoids, and so on.

In the age of technological progress, when new inventions can significantly simplify a person's life, freeing him from physical exertion, more and more people spend their time at the computer or relax lying in front of the TV. It is less and less common to meet children in playgrounds playing "Cossack robbers", fewer teenagers are involved in sports clubs, and more and more often adults forget about the presence of sports grounds, stadiums and horizontal bars. This activity is called a sedentary lifestyle and is characterized by minimal and irregular physical activity.

Sedentary lifestyle (physical inactivity)- this is one of the most acute problems in the modern world, which negatively affects the human condition, can cause many serious diseases and even death. Changing the habit of moving a little, starting to play sports, or at least daily in the morning doing exercises or walking to work on foot, a person is hampered by laziness. As a result, physical activity today is turning into a real feat, and more and more stooped silhouettes, gray faces, obese figures, and lethargy of movements are found on the street. Among young people, the number of chronic diseases with which older people used to be sick is increasing every year. All these are the results of the negative impact of a sedentary life on a modern person. In this article, we will consider in more detail how a sedentary lifestyle affects a person, what are the consequences of such an addiction and how to get rid of it.

If you are often in a sitting position or lying on the couch, then this can have an extremely negative effect on health, can lead to the emergence of a variety of pathologies and the development of serious diseases, the fight against which sometimes does not bring results.

Obesity

Refusal from activity and sports has a bad effect on the figure and provokes an increase in body weight, because with a lack of physical activity, the metabolism in the body slows down and the number of calories burned decreases, the excess of which is deposited in the form of fat.

Therefore, the body loses its elasticity, various diseases appear:

diseases of the heart and blood vessels;
diabetes;
diseases of the genitourinary system;
bone pathology;
mental disorders due to decreased self-esteem and depression.

Any load, on the contrary, will help maintain normal weight, keep the body in good shape, and increase self-confidence.

Heart

Most of all, the heart suffers from a sedentary lifestyle, therefore, people who do not exercise much and do not play sports increase the risk of developing diseases of the organs of the cardiovascular system, for example, coronary artery disease or hypertension.

Please note: Even refusal from the simplest morning exercises impairs the blood supply to organs and body systems.

The result of a deterioration in blood supply is a decrease in the activity of enzymes that are responsible for burning fat and destroying triglycerides in the blood, which provokes the formation of plaque on the walls of blood vessels. It can cause atherosclerosis and even heart attack. Only active sports will help restore the work of the heart and circulatory system and will have a beneficial effect on the general condition of a person.

Muscles and bones

With insufficient mobility of a person, lack of sports and a decrease in activity, his body becomes weak, muscle tissue atrophies, bones become fragile, therefore, for a person who is a sedentary lifestyle, the daily performance of elementary procedures becomes more difficult.

In addition, a sedentary lifestyle and constant sitting posture lead to serious back problems:

violation of posture;
osteoporosis;
arthritis;
rheumatism;
fragility of bones

This is due to changes in the muscles that support the spine: they weaken and lose their elasticity.

Diabetes

Performing even basic exercise regularly can help keep your blood sugar levels under control.

Please note: If a person is inactive in life and avoids physical education and sports, this leads to an increase in blood sugar, an increase in insulin production and the development of diabetes mellitus.

Therefore, a sedentary lifestyle is dangerous to life in general. The high sugar content also leads to strong effects on the digestive system. Therefore, people who spend most of their lives sitting suffer from colon, colon and rectal cancer.

Accelerating the aging process

At the tips of human chromosomes are the so-called telomeres, which shorten as the body ages. And in the complete absence of any mobility of a person, these chromosomal regions are shortened several times faster than with an active lifestyle, as a result of which there is a manifestation of age signs and the premature appearance of aging symptoms.

Mental disorders

Probably the most unpleasant consequences of a sedentary lifestyle for the body are mental disorders. Since with a decrease in a person's activity and the absence of physical activity in his life, body weight increases, muscle elasticity is lost, forms blur, a person begins to treat himself with disgust and becomes insecure.

As a result:

depression develops;
there is a feeling of anxiety;
intellectual abilities decrease;
memory deteriorates.

And playing sports and actively improving your appearance will help increase self-esteem and believe in yourself.

Sleep disturbance

A person's sedentary lifestyle can affect sleep and its quality. The fact is that the body, in the absence of movement, practically does not feel the need for relaxation and rest. Only the rejection of a sedentary lifestyle and regular exercise can normalize sleep and completely get rid of insomnia.

Advice! Do not exercise just before going to bed, because the body will invigorate, and you simply will not be able to fall asleep.

Increased financial costs

Physical inactivity requires a lot of money for regular check-ups and treatment of emerging diseases, for the purchase of medicines, for rehabilitation and recovery. In this case, illness or obesity, which has developed due to a sedentary lifestyle, can interfere with work, which ultimately leads to unemployment and financial hardship.

Male pathologies

Insufficient activity threatens not only girls, but also representatives of the strong half of humanity. So, in addition to the above problems, a sedentary lifestyle of a man provokes the development of erectile dysfunction, inflammation of the prostate gland. Which leads to loss of male strength and infertility.

The effect of a sedentary lifestyle on the child's body

For adults and children alike, lack of physical activity and lack of sport is hazardous to health.

She can provoke:

metabolic disorders in the body of a teenager, which leads to weight gain;
slowing down the development of the child's body as a whole;
inhibition of limb motility and impaired coordination of movement;
rachiocampsis;
reduction in muscle mass and storage of fat;
fragility of bones;
disturbances in the work of the heart and blood vessels;
pathology in the work of the central nervous system;
decreased immunity;
vision problems.

Therefore, if you notice symptoms of apathy and drowsiness in a child, an increase in body weight and rapid fatigue, which leads to a sedentary lifestyle, you see that he began to get sick often, change his lifestyle, teach him to play sports, set an example. And then you can save your child from even greater health problems and save his life!

The development of modern technologies leads to the fact that a person spends most of the time in a sitting position - instead of walking a car, heavy physical work is performed by automated systems. And, unfortunately, few people give it due importance. And in vain, because a sedentary lifestyle negatively affects the work of all vital functions of the human body. This is what will be discussed in this article.

Consequences of a sedentary lifestyle

So, a sedentary lifestyle leads to such negative consequences:

Excessive body weight. The fact is that a person whose activities are related to sedentary work consumes more calories than they use up. Because of this, he gains an average of two to three kilograms a year.
An increase in blood glucose levels, which can lead to the development of type 1 and type 2 diabetes mellitus. This is especially true for those with a sweet tooth. After all, glucose received from the blood from the food consumed is absorbed much faster and easier during active physical exertion.
Failure of the gastrointestinal tract - difficult acts of defecation. For you to defecate easily, physical activity is imperative. Without this, feces will stagnate in the rectum. The consequence of this manifestation may be the occurrence of hemorrhoidal cones.

In addition, the lack of proper activity leads to diseases of the joints, the entire musculoskeletal system, as well as the cardiovascular and nervous systems.

How to stop the negative manifestations of a sedentary lifestyle?

If you cannot eliminate the causes of a sedentary life, then you will have to deal with the consequences, or rather, prevent them. Below we describe several ways that it is recommended to take for a daily habit.

Firstly, be sure to walk from work or go for an evening walk, give it 60 to 90 minutes. In addition to the fact that this walk will improve blood circulation, relieve stress on the joints, you will also get rid of problems with insomnia.

Secondly, balance your diet according to your calorie needs. Give up sweets. Replace them with dried fruits, no more than 50 grams per day, nuts, also up to 50 grams per day, since they are quite high in calories. Steam dishes, boil and bake, use sunflower oil to a minimum. Consume proteins, fats, and complex carbohydrates (cereals, bran bread, etc.). This will protect you from gaining excess body weight, improve digestion, and significantly reduce the risk of developing diabetes mellitus - a disease that ranks third in mortality in the world.

Thirdly, in the morning do exercises for ten to fifteen minutes. Agree, this does not take so much time, but all the muscles are flexed, the blood is saturated with oxygen. Plus, you will experience an incredible burst of energy.

As you can see, a sedentary lifestyle leads to a variety of negative consequences for the human body. But these consequences can be easily avoided by adopting a few of our recommendations.