As a Physiotherapist, I have a natural bias towards exercise and an active lifestyle. Having been a Physiotherapist for over 20+ years, I have directly seen the detrimental effects that a sedentary lifestyle can have on the body, both physically and mentally. I do understand that over recent years (especially with the pandemic) a sedentary lifestyle has become more prevalent. Initially we had to stay at home, and then a lot of people found that working from home could be effective -and for many this has continued. A lot of the younger generation enjoy gaming and spend hours on various social media platforms. Whilst technological advancements are great, for many it can contribute to a more sedentary lifestyle if we’re not careful.
So what are the harmful effects of a sedentary lifestyle? Below are my top 10: –
1) Obesity. Lack of physical activity is a significant contributor to obesity. When the calories consumed are not burned through activity, they get stored as fat, leading to weight gain.
2) Cardiovascular. Inactivity is a major risk factor for cardiovascular diseases such as heart disease and stroke. Regular physical activity helps maintain healthy blood pressure, cholesterol levels, weight, and overall cardiovascular function.
3) Type 2 diabetes: Sedentary behaviour is associated with an increased risk of developing type 2 diabetes. Physical activity helps regulate blood sugar levels and improves insulin sensitivity. Diabetes can contribute to lots of harmful effects on many different body systems and if you can reduce your risk of getting it by changing lifestyle factors, it’s well worth doing.
4) Muscle and joint problems: Inactivity can lead to muscle atrophy (loss of muscle mass) andjoint stiffness. Regular movement and exercise help maintain muscle strength, flexibility, and joint mobility. As discussed above, inactivity can increase the risk of obesity, which we know results in more stresses /load through the body (especially the knee joints).
5) Bone health: Osteoporosis is becoming much more of a problem in society. Lack of weight- bearing activities, such as walking or resistance training, can lead to decreased bone density, increasing the risk of osteoporosis and fractures. Also, vitamin D (which we can get through sunlight) can reduce the risk of osteoporosis.
6) Mental health issues: Physical inactivity is linked to mental health problems, including anxiety and depression. Exercise has been shown to release endorphins, which can improve mood and reduce symptoms of depression. I’m sure you agree, we all feel better mentally after exercise.
7) Sleep disturbances: Regular physical activity is associated with better sleep quality. Inactivity may contribute to difficulties in falling asleep and staying asleep.
8) Cognitive decline: Studies suggest that sedentary behaviour may contribute to cognitive decline and an increased risk of conditions like Alzheimers disease. Physical activity has been shown to support cognitive function and brain health.
9) Weakened immune system: Lack of regular exercise may compromise the immune system, making individuals more susceptible to infections and illnesses.
10) Reduced lifespan: Studies have indicated that a sedentary lifestyle is associated with a higher risk of premature death. Regular physical activity is linked to a longer and healthier life.
So, there you have it, 10 good reasons to act today to become a little more active.
How much exercise should you do?
This does vary from person to person, however it’s not as much as you might think. The information below produced from Public Health England answers this question nicely.
Is injury or pain stopping you from exercising? -Are you worried you might make things worse?
So, you now know the harmful effects of inactivity and roughly how much exercise you should be doing each week. If, however, you aren’t currently able to do this due to pain or injury, then this is where a Physiotherapist can be a huge help. We can assess your problem, accurately diagnose what’s wrong, provide treatment to help speed the resolution of it and prescribe SAFE and APPROPRIATE exercises for you. We can support you on your journey to better health and hold you accountable to goals set. If you just google exercises to do for a particular condition, or do what a friend or family member recommend, this might be fine but unfortunately, I’ve seen too many times over the years inappropriate exercise making conditions worse. Its best to be advised by an expert.
At Thorpes Physiotherapy, we understand that you might be hesitant to book an initial appointment. You may be sceptical if Physiotherapy is right for you or if we have helped people like you before. If you are not sure if Physiotherapy can help your problem, then you can book a FREE discovery phone call or discovery visit, which enables you to speak to (or see) a physio first and for us to establish if we think this is something we can help you with or not. You are under no obligation to book in following a Discovery visit.