What is a Sedentary Lifestyle and How it Affects your Health? | Massage Experts - Massage Experts (2024)

When it comes to maintaining a healthy lifestyle, watching what you eat is only one part of the equation. The level of activity you incorporate into your day also plays an extremely important role in your overall health and wellness. Balancing a healthy lifestyle with an adequate amount of activity and movement can lead to great physical and mental benefits, while not incorporating enough (or none at all) can lead to some unfortunate health risks.

What is a Sedentary Lifestyle?

Spending some time on the couch reading a book, despite being considered a sedentary activity, is not what would be considered a sedentary lifestyle. To consider it a “lifestyle” you can think of it as reoccurring sedentary behaviour that continues over a prolonged period of time. In this case, a sedentary lifestyle definition includes incorporating little to no activity or exercise on a daily basis. Someone who is sedentary exerts minuscule amounts of energy and spends more time sitting or lying down than moving around or engaging in physical activities.

Globally, one in four adults do not meet recommended levels of physical activity, according to the World Health Organization. Meanwhile, in Canada, only 16% of adults say they receive the recommended amount of physical activity, as outlined within the Canadian Physical Activity Guidelines. This means that a sedentary lifestyle is much more common than you think and can impact large groups of people’s health if not effectively combatted with physical activity.

In this article, we will explore some of the sedentary lifestyle risks that can develop when one does not engage in enough activity, and how it can cause both short-term and long-term dangers to one’s physical and mental health.

Impact On Cardiovascular & Circulatory Health

Living a sedentary lifestyle can cause major implications for the heart.

A research analysis looked at 18 different studies conducted on sedentary time in adults and found that those who engaged in more sedentary time had a 147% increase in cardiovascular events and a 90% increase in death caused by cardiovascular events.

When we consider the factors that a lack of activity and movement can have on our heart health, it is important to acknowledge the role it has on our arteries. They are responsible for carrying oxygen and nutrient-rich blood away from the heart to various parts of the body’s tissues.

The inner-most part of an artery has a layer of endothelial cells that make direct contact with the bloodstream by producing nitric oxide, which among many key responsibilities, keeps our arteries open and arterial lining smooth. These cells make a significant impact on vascular health, and exercise has a direct effect on them. When we incorporate regular exercise into our routine, we boost the production of nitric oxide in our endothelial cells, which can lead to the overall health of our arteries and better circulation.

Regular activity and exercise also help to lower blood pressure similar to what medications can achieve, increase high-density lipoprotein (HDL) in our cholesterol (which many call the “good” cholesterol) and can help control triglycerides, which are a type of fat found in the blood.

Increased Risk of Diabetes, Cancer & Deep Vein Thrombosis

According to the CDC, not incorporating enough physical movement and activity can raise the risk level of developing type 2 diabetes, and this is a result of the body’s inability to effectively control blood sugar (aka glucose). However, when engaging in regular physical activity, it can improve your body’s sensitivity to insulin and help to manage blood sugar levels overall.

In the short term, incorporating activities like brisk walking can result in you using your muscles at a greater intensity, which causes more energy to be used up and provides your body with the chance to control your blood sugar at a much easier capacity. Long-term, exercise can improve your fitness level, and if you already have diabetes, it can reduce some of the complications that can result from it. In fact, a study found that diabetics who walked at least two hours a week had a lesser chance of dying from heart disease than those who lived a sedentary lifestyle.

There’s also a relationship between sufficient physical activity and the reduction in some cancers. There is strong evidence to suggest that various types of cancer such as bladder, breast, colon, endometrial, esophageal, kidney, and stomach, have reduced risks in individuals who engage in high amounts of physical activity. This can be a result of reduced inflammation, improvement of immune function, preventing the risk of obesity and other various risk factors. Accordingly, research has also found that longer amounts of leisure time can raise the risk of cancer in women specifically.

Deep vein thrombosis (DVT) is a result of blood clots that form in a deep vein, usually the lower leg (although, it can happen in other parts of the body as well) and can occur for a number of reasons but can largely be seen in those who sit for long periods of time. It has been found that sitting immobile for 90 minutes can reduce the blood flow in your leg by 40%, which can increase the risk of clots forming. To help combat this risk, it’s important to move around and ensure that you are not sitting for prolonged periods – take a break and walk around!

Causes Anxiety & Depression to Spike

Our mental health is just as important as our physical health and living a sedentary lifestyle can cause a major impact on how we feel mentally and emotionally. Researchers have found that those who engage in more sedentary behaviour are 25% more likely to be depressed than those who live more active lifestyles. Meanwhile, low physical activity has also been associated with higher rates of anxiety. Researchers analyzed nine studies and found that many of the studies discovered increased screen time (which involves sitting down) and an overall social withdrawal (staying at home, watching television, etc.) has been linked with increased anxiety.

Engaging in exercise and physical activity offers so many benefits to your mental health, and research has found that improvement to mood can be a result of increased blood circulation to the brain, which is exercise-induced. Enjoying physical activities, such as running or aerobic exercises, can trigger the release of dopamine, lower stress, and boost serotonin, all of which can improve mood.

Ways to Combat a Sedentary Lifestyle

The most obvious answer would be by moving! If you can, it’s important to try and get up and engage in physical activities, which for adults, should accumulate to 150 minutes per week. Moderate- to vigorous-intensity activities can include anything that you find enjoyable – it doesn’t necessarily mean you need to hit the gym. Going for a run, a brisk walk, a bike ride, joining a spin class, or even cleaning the house can surprisingly offer a great workout. As outlined by the Canadian Physical Activity Guidelines, as long as adults can sweat a bit more and breathe a bit harder, it counts as moderate intensity. Remember, it is important to consult with your doctor or healthcare professional before engaging in any new physical activities.

To prepare your body at an optimal level for physical activity, it’s important to have relaxed, tension-free muscles – that’s where massage comes in. If you choose to engage in sports, massage can help improve performance, while it also helps with a range of other factors such as a reduction in swelling and inflammation, it can prevent injury, lower stress levels, and help you feel re-energized.

Here at Massage Experts, we can help you get on the path to a more physically active lifestyle with our range of massage services. Contact a location near you to get started.

What is a Sedentary Lifestyle and How it Affects your Health? | Massage Experts - Massage Experts (2024)

FAQs

How does a sedentary lifestyle affect your health? ›

Studies have linked being inactive with being overweight and obese, type 2 diabetes, some types of cancer, and early death. Sitting for long periods is thought to slow the metabolism, which affects the body's ability to regulate blood sugar, blood pressure and break down body fat.

What is the definition of a sedentary lifestyle? ›

Being a couch potato. Not exercising. A sedentary or inactive lifestyle. You have probably heard of all of these phrases, and they mean the same thing: a lifestyle with a lot of sitting and lying down, with very little to no exercise.

What is the best massage for a sedentary lifestyle? ›

Thai massage may benefit you if you have a sedentary lifestyle and are looking for ways to alleviate any aches and pain.

What happens to your body when you are sedentary? ›

If you live a sedentary lifestyle, you have a higher chance of being overweight, developing type 2 diabetes or heart disease, and experiencing depression and anxiety.

How many hours of sitting is considered sedentary? ›

According to the charity Just Stand, the following thresholds determine a person's risk of developing health problems due to sitting: Low risk: Sitting for less than 4 hours per day. Medium risk: Sitting for 4–8 hours per day. High risk: Sitting for 8–11 hours per day.

How does inactivity affect your health? ›

Lack of physical activity can add to feelings of anxiety and depression. Physical inactivity may increase the risk of certain cancers. Physically active overweight or obese people significantly reduced their risk for disease with regular physical activity.

How to stop being sedentary? ›

5 ways to spend less time sitting down
  1. Try to take regular breaks from looking at a screen. If watching television, get up in every ad break. ...
  2. Stand instead of sitting when you can. ...
  3. Stand up at work. ...
  4. Plan in some active time when you are usually sedentary. ...
  5. Set time limits on sedentary behaviour.

What are 5 sedentary behaviors? ›

Sedentary activities most often understood are screen time activities such as watching TV, playing video games or sitting at a computer or smart phone. But it can also include other activities like reading, playing cards, driving in a car or bus or sitting at a desk during school or work time.

What happens if you don't walk enough? ›

The heart would become weaker, and calories would be stored. 10,000 steps a day is equivalent to 5 miles. Research states that the average American only takes 3,000-4,000 steps per day, and that's just not enough.

What is the best massage for sitting all day? ›

Swedish massage is gentler than deep tissue massage and better suited for people interested in relaxation and tension relief. Swedish massage may loosen up tight muscles caused by daily activities such as sitting at the computer or exercising.

What is the healthiest type of massage? ›

7 Types Of Massage For A Healthy Body
  • Type# 1 Swedish Massage – Your Gentle Way To Release Tension.
  • Type# 2 Thai Massage – A Nurturing Yogic Stretching.
  • Type#3 Deep Tissue Massage – Forceful Strokes To Release Knots.
  • Type# 4 Hot Stone Massage – A Relaxing Heated Tension On Your Skin.
May 22, 2024

What exercises are good for sedentary lifestyle? ›

Type – Do rhythmic exercises using the large muscle groups. Try brisk walking, cycling, and swimming. Choose activities you enjoy and will do regularly in your new, more active lifestyle.

What is a sedentary lifestyle? ›

What is a sedentary lifestyle? The exact definition of a sedentary lifestyle is when someone spends six or more hours per day sitting or lying down, and they lack significant physical movement in their daily life.

Is lying down better than sitting? ›

Just standing or sleeping are better for your heart health than sitting down, new study finds. Even activities such as standing or sleeping were better than sedentary behaviour, a new study has found.

Is lying down too much bad for you? ›

Spending more than 8-10 hours in bed per day, outside of the recommended 7-9 hours of sleep, can be considered excessive. Prolonged periods of inactivity can lead to various health issues, such as muscle weakness, decreased metabolism, and an increased risk of chronic diseases like obesity and cardiovascular problems.

How does lifestyle affect health? ›

By altering hormones, lifestyle factors also can affect energy metabolism, cellular growth, steroid metabolism, inflammatory mediation, DNA repair and immune function.

What are the effects of sedentary lifestyle in older adults? ›

In fact, sedentary living has been linked to many health problems, including obesity, diabetes, heart disease, and even dementia. Researchers call this “sitting disease.” For many seniors, a sedentary lifestyle becomes more common due to mobility issues, chronic pain, and other health conditions.

How does a sedentary lifestyle lead to heart disease? ›

Being inactive can lead to fatty material building up in your arteries (the blood vessels that carry blood to your organs). If the arteries that carry blood to your heart get damaged and clogged, it can lead to a heart attack. If this happens in the arteries that carry blood to your brain it can lead to a stroke.

What could happen to a person's body as a result of unhealthy eating and sedentary lifestyle? ›

Poor diet and physical inactivity are also associated with increased risk for the development of other chronic health conditions, including cardiovascular disease, hypertension, type 2 diabetes, osteoporosis, and some types of cancer. It's never too late to start making healthy lifestyle changes.

References

Top Articles
Latest Posts
Recommended Articles
Article information

Author: Domingo Moore

Last Updated:

Views: 6025

Rating: 4.2 / 5 (73 voted)

Reviews: 80% of readers found this page helpful

Author information

Name: Domingo Moore

Birthday: 1997-05-20

Address: 6485 Kohler Route, Antonioton, VT 77375-0299

Phone: +3213869077934

Job: Sales Analyst

Hobby: Kayaking, Roller skating, Cabaret, Rugby, Homebrewing, Creative writing, amateur radio

Introduction: My name is Domingo Moore, I am a attractive, gorgeous, funny, jolly, spotless, nice, fantastic person who loves writing and wants to share my knowledge and understanding with you.