Risks of a sedentary lifestyle

RISKS OF A SEDENTARY LIFE

How often do we stay glued to our chairs just out of laziness? Often, too often. We do it, for example, at work and even at home, and so we get used to that wrong and incorrect lifestyle, sedentary life, which then has negative effects, and waste, on our health and our physique in general. To shift the paradigm, we need to start with a different lifestyle objective: how to liven it up. Always, even at work, and in a pleasant and simple way.

Even a simple one is enough walk just 20 minutes to reduce the risk of heart attack, ictus and diabetesA true preventative medicine at zero cost.

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SEDENTARY LIFE HEART

In reverse, Spending most of the day sitting puts your heart health at risk.  This is what emerges from a study conducted by theUT Southwestern Medical Center who analyzed the association between fitness levels, daily exercise and sedentary behaviors in over 2 participants in the NHANES study (National Health and Nutrition Examination Survey).

The research found that The total daily amount of sedentary activity affects cardiovascular health regardless of the amount of physical exercise performed..

SEDENTARY LIFE DAMAGES

Sitting for a long time produces negative effects also on the vertebral column e damages the brain.

As Belgian physiotherapist Renaud Scholzen explains, the correlation between the reduced mobility of people and the spread of the disease should be studied. Alzheimer. Not to mention that the lordosis of the cervical spine causes poor blood flow to the brain, altering the ideal temperature of the blood responsible for "cooling" the brain.

It is for this reason that the physiotherapist has long been carrying out a real crusade against excessive time spent sitting which, as he himself claims, It causes damage that leads to 1.2 million deaths per year in Europe.

SEDENTARY LIFE AND PREMATURE DEATH

These damages are confirmed by scientific literature itself. A very recent Norwegian study conducted at the University of Trondheim has in fact shown that, for those who live for twenty years in a sedentary lifestyle, doubles the risk of premature death compared to those who remain physically active. To reach this conclusion, experts studied the habits of adult Norwegians, observing their level of sedentary lifestyle and physical activity over a period of over twenty years.

The sample was divided into various groups: the inactive, those who engaged in moderate physical activity (less than two hours a week) and those who were accustomed to intense physical activity (two or more hours a week). The researchers recorded all deaths and the related causes of death over time. The data collected clearly showed that sedentary people were twice as likely to die from any cause and almost three times as likely to die from any cause. cardiovascular diseases.

SEDENTARY LIFESTYLE AND OBESITY

Along with an irregular diet, the sedentary It is one of the factors that contribute most to being overweight andobesity. As theWHO, the World Health Organization, these two conditions are in turn among the main causes of the development of many diseases such as 2 type diabetes, coronary heart disease, cerebrovascular disease, osteoporosis, and some forms of cancer. A true domino effect.

In the last decades, overweight and obesity They have become a serious public health problem in Western countries. Within Italy, 4-5 out of every 10 inhabitants suffer from them, with higher rates in the southern regions. The phenomenon also affects children, with a decidedly bleak outlook. A study conducted byGeneral Pediatric Bambino Gesù and published in the scientific journal JAMA Pediatrics revealed that due to overweight and obesity, the bodies of very young children are already damaged, highlighting a risk of heart disease and diabetes even from preschool age.

A major contributor to children's sedentary lifestyles is the excessive use of computers, smartphones, and tablets. Another weakness is the increasing use of cars for travel, even for short trips. How can we address this? According to experts, the strategies to adopt are simple but equally effective. First, motivate children to exercise and, even more practically, let them play outdoors. Last but not least, distract them from technology and reintroduce lost good habits. For example, reading tale good night.

HOW TO FIGHT A SEDENTARY LIFE

In short, the scientific data speaks for itself and raises alarm. If you truly want to protect your health, some small steps that break a sedentary lifestyle and have positive effects on the body are essential. A few examples?

• Go up and down the stairs on foot and not with the elevator.
• Going to work on foot or by bike or, if distances really don't allow it, park slightly further away or get off public transport a few stops earlier.
• Take advantage of the lunch break to make one walkJust twenty to thirty minutes of walking a day is enough to make a difference, contributing not only to physical but also mental well-being.
• Standing on buses, trams and the metro, if we spent the rest of the day sitting.
• Say stop laziness, not putting off until tomorrow what can be done today.
• Limit the time spent in front of the TV, To game and at the smartphone, engaging in some active pastime, such as going to the park, doing gardening or a bike ride.

SEDENTARY LIFE AND CANCER

According to data published on the website of the Italian Association for Cancer Research (AIRC), the relationship between a sedentary lifestyle and an increased risk of developing cancer is very close. The risks specifically concern certain types of cancer: colon, breast, and uterine. For these specific conditions, the increased risk associated with lack of exercise is between 10 and 20 percent. Furthermore, in the United States, it has been estimated that between 2 and 4 percent of cancers are caused by the sedentary lifestyle of those affected by the disease.

HOW TO WORK CORRECTLY

At work, it is just as simple to avoid the risk of a sedentary lifestyle, provided you don't get sucked into it. lazinessHere are the essential things to do throughout the day: get up and move around, even if just for a few steps, every half hour; develop some fun and enjoyable exercises at your desk; use your coffee breaks to go for a walk, to get moving and not to stay glued to the computer. The goal should be to not stay seated, glued to your desk, for eight hours a day. And if you love technology and want to combine exercise with some sort of discipline, get a pedometer so you can be aware of your actual movements throughout the day.

A final note, finally, on thesupply. Despite following a Healthy diet While it may not be a practical remedy for overcoming a sedentary lifestyle, it is nevertheless an important ally in keeping our bodies healthy. For a longer and happier life.

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