Health Risks of an Inactive Lifestyle, and Ways to Move More

Call it being a couch potato, not exercising, or a sedentary lifestyle: it means a life with a lot of sitting and lying down and little or no exercise. More and more time goes to sitting. People sit at computers and other devices, in front of the TV, and over video games; many jobs mean long days at a desk; and most travel happens sitting down, in cars, buses and trains.

What inactivity does to the body

When you are inactive:

• you burn fewer calories, which makes weight gain more likely;
• you may lose muscle strength and endurance, because the muscles are used less;
• your bones may weaken and lose some mineral content;
• your metabolism may change, so the body has more trouble breaking down fats and sugars;
• your immune system may work less well;
• your blood circulation may be poorer;
• your body may have more inflammation; and
• you may develop a hormonal imbalance.

The health risks

An inactive life raises the risk of chronic diseases, sometimes called "sitting disease." Without regular exercise the risk goes up for:

• obesity;
• heart disease, including coronary artery disease and heart attack;
• high blood pressure and high cholesterol;
• stroke;
• metabolic syndrome and type 2 diabetes;
• certain cancers, including colon, breast and uterine cancer;
• osteoporosis and falls; and
• feelings of depression and anxiety.

A sedentary lifestyle also raises the risk of dying early, and the more sedentary someone is, the higher the risks.

Getting started

After a long stretch of inactivity, start slowly. A health care provider can help choose the kind and amount of activity that suits your fitness and health, and you can build up from there. Some exercise is always better than none, so do what you can without feeling overwhelmed; the eventual goal is the recommended amount for your age and health. Find the kinds of exercise that work for you, and look for small ways to add movement to the day.

At home

• Housework, gardening and yard work all count as physical work, and doing them at a brisker pace raises the intensity.
• Keep moving during TV: lift hand weights, do gentle yoga stretches or pedal an exercise bike.
• Follow a workout video on TV or online.
• Walk in your neighborhood — with the dog, with your children to school, or with a friend.
• Stand up for phone calls.
• Get some equipment. A treadmill or elliptical trainer is not affordable or practical for everyone, but yoga balls, exercise mats, stretch bands and hand weights cost less and still make a home workout possible.

At work

• Get up and move at least once an hour.
• Park at the far end of the lot.
• Stand during phone calls and video conferences.
• Ask whether your employer can provide a standing or treadmill desk.
• Take the stairs instead of the elevator.
• Walk around the building during a break or part of lunch.
• Walk to a colleague's office instead of sending an email.
• Hold walking or standing meetings instead of sitting in a conference room.

It is never too late to change exercise habits. Starting slowly and fitting in more activity over time brings benefits, and regular exercise may help prevent or control many diseases.

Sources

• MedlinePlus, U.S. National Library of Medicine, "Health Risks of an Inactive Lifestyle": https://medlineplus.gov/healthrisksofaninactivelifestyle.html