Don’t be a couch potato

Health risks of an inactive 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.

People across the world prefer to  spend more and more time doing sedentary activities. During our leisure time, we are often sitting: while using a computer or other device, watching TV, or playing video games. Many of our jobs have become more sedentary, with long days sitting at a desk. And the way most of us get around involves sitting – in cars, on buses, and on trains.

When you have an inactive lifestyle

You burn fewer calories. This makes you more likely to gain weight.

You may lose muscle strength and endurance, because you are not using your muscles as much

Your bones may get weaker and lose some mineral content

Your metabolism may be affected, and your body may have more trouble breaking down fats and sugars

Your immune system may not work as well

You may have poorer blood circulation

Your body may have more inflammation

You may develop a hormonal imbalance

The health risks 

Having an inactive lifestyle can be one of the causes of many chronic diseases. By not getting regular exercise, you raise your risk of

Obesity 

 Heart diseases, including coronary artery disease and heart attack  

High blood pressure 

High cholesterol 

Stroke 

Metabolic syndrome 

Type2 diabetes 

Certain cancers, including colon, breast and uterine cancers  

Osteoporosis  and  falls

Increased feelings of depression  and  anxiety  

Having a sedentary lifestyle can also raise your risk of premature death. And the more sedentary you are, the higher your health risks are.

Start with exercise

If you have been inactive, you may need to start exercise  slowly. You can keep adding more exercise gradually. The more you can do, the better. But try not to feel overwhelmed, and do what you can. Getting some exercise is always better than getting none. Eventually, your goal can be to get the recommended amount of exercise for your age and health.

There are many different ways to get exercise; it is important to find the types of that are the best  for you. You can also try to add activity to your life in smaller ways, such as at home and at work.

Be more active around the house

There are some ways you can be active around your house:

Housework, gardening, and yard work are all physical work. To increase the intensity, you could try doing them at a more vigorous pace.

Keep moving while you watch TV. Lift hand weights, do some gentle yoga stretches, or pedal an exercise bike. Instead of using the TV remote, get up and change the channels yourself.

Work out at home with a workout video (on your TV or on the internet)

Go for a walk in your neighborhood. It can be more fun if you walk your dog, walk your kids to school, or walk with a friend.

Stand up when talking on the phone

Get some exercise equipment for your home. Treadmills and elliptical trainers are great, but not everyone has the money or space for one. Less expensive equipment such as yoga balls, exercise mats, stretch bands, and hand weights can help you get a workout at home too.

Be more active at work

Most of us sit when we are working, often in front of a computer. In fact, less than 20 per cent people have physically active jobs. It can be challenging to fit physical activity into your busy workday, but here are some tips to help you get moving:

Get up from your chair and move around at least once an hour

Stand when you are talking on the phone

Find out whether your company can get you a stand-up or treadmill desk

Take the stairs instead of the elevator

Use your break or part of your lunch hour to walk around the building

Stand up and walk to a colleague’s office instead of sending an email

Have “walking” or standing meetings with co-workers instead of sitting in a conference room

Information courtesy: MedlinePlus