Do you want to become a "potato on the couch"?

Consequences of office work

A sedentary lifestyle and lack of physical activity can lead to various diseases. And stress at work and at home, if it does not have the opportunity to “splash out” in the form of physical relief, will lead to depletion of physical and mental health. Find out the consequences of an unhealthy lifestyle and urgently change for the better!

I'm a sofa-fridge - love triangle

A sedentary lifestyle is the reality of our world today. This term refers to irregular or minimal physical activity that is bad habit most people.

We work hard every day at our desks in air-conditioned offices, every day we experience a lack of exercise, and then we pile our bodies into the car in an air-conditioned vehicle to get home, where we can relax on the soft cushions of the sofa, under the cool air conditioning and under the soothing flickering light of the television. .

Reading, watching TV, sitting at the computer and any other activity where you hardly use physical strength, - all this can be attributed to an inactive lifestyle. But this does not mean that you urgently need to quit your job or stop reading books. Living with insufficient physical activity, in a broad sense, means that your body and muscles are not used fully, blood circulation is reduced, the body does not receive more oxygen, and all this leads to diseases of various types.

That is why sports and recreation preventive actions so important in our lives.

How does a sedentary life affect us?

Doctors say that over the years we lose vital energy. But it is no secret that even 20-35 year old people who lead a sedentary lifestyle get sick more often, and over the years the situation gets worse. Do you know the names of such wrecks in America? "Potato on the sofa"! You don't want to become her, do you?

Physical activity is our vitality accumulator; the more we move, the more we accumulate strength for the future. Optimal oxygen supply, healthy blood circulation, efficient absorption of nutrients and proper cellular processes in the body will all work like clockwork.

When you exercise vigorously, you sweat and toxins are flushed out of your body. And physical activity in the fresh air in the sun has a powerful healing effect, it is the prevention of many diseases!

Causes and consequences of a sedentary lifestyle

Laziness is usually considered the main cause sedentary lifestyle life. There are always endless reasons not to engage in sports or any active activities. It should be remembered that weak physical activity will inevitably lead to poor health!

The most common consequences that people can face if they do not pay enough attention to exercise are obesity, heart disease, muscle atrophy and many other diseases.

Obesity, overweight

Obesity is defined as excess fat in the human body, as a result poor nutrition and unhealthy lifestyle. It usually occurs when the number of calories consumed is significantly higher than the body needs. And then obesity comes. Sometimes the cause of obesity can be genetics or health problems, but in most cases it is the result of a sedentary lifestyle.

Risk of developing heart disease

To keep the body functioning smoothly, the heart pumps our blood. And if there is no physical activity, blood circulation is impaired. The blood begins to move slowly, and the blood vessels narrow.

Therefore, the development of heart disease is always associated with a lifestyle where one does not take care of one’s own health and does not exercise. You need to take care of your heart from a young age to minimize the risk of developing heart disease.

A bouquet of diseases is a companion to a sedentary lifestyle

Osteoporosis, diabetes, cancer, insomnia, Alzheimer's disease. The list could go on for a long time. All of them can be a consequence of insufficient physical activity and a sedentary lifestyle.

Get on your skis!

By introducing some active activities into your daily routine, such as race walking, running, or maybe just a walk before bed, you can be proud of yourself. By replacing a sedentary lifestyle with an active lifestyle, you will live a long and productive life!

I have a friend Rais, who really has a battery that will last him until the end of his life! This man never stands still, he is truly the Energizer of our time. Who cares -

Development modern technologies leads to the fact that a person spends most of his time in a sitting position - instead of walking, a car, heavy physical labor performed by automated systems. And, unfortunately, few people attach due importance to this. But in vain, because a sedentary lifestyle negatively affects the work of all vital important functions human body. This is exactly what this article will discuss.

Consequences of a sedentary lifestyle

So, a sedentary lifestyle leads to the following negative consequences:

1. Excess body weight. The fact is that a person whose activities are related to sedentary work consumes more calories than it expends. Because of this, he gains an average of two to three kilograms per year.
2. Increased blood glucose levels, which can lead to diabetes mellitus first and second types. This is especially true for those with a sweet tooth. After all, glucose that comes into the blood from consumed food is absorbed much faster and easier during active physical activity.
3. Operation failure gastrointestinal tract– difficult acts of defecation. In order for you to defecate without difficulty, you definitely need physical activity. Without this, feces will stagnate in the rectum. The consequence of this manifestation may be the appearance of hemorrhoidal cones.

In addition, lack of proper activity leads to diseases of the joints, the entire musculoskeletal system, as well as the cardiovascular and nervous systems.

How to stop the negative manifestations of a sedentary lifestyle?

If you cannot eliminate the causes of a sedentary life, then you will have to deal with the consequences, or rather, prevent them. Below we will describe several ways that we recommend adopting as a daily habit.

Firstly, be sure to walk home from work or go for an evening walk, spend 60 to 90 minutes on it. In addition to the fact that this walk will improve blood circulation and relieve stress on your joints, you will also get rid of problems with insomnia.

Secondly, balance your diet according to your calorie needs. Avoid sweets. Replace them with dried fruits, no more than 50 grams per day, nuts, also up to 50 grams per day, as they are quite high in calories. Prepare dishes by steaming, boiling and baking, sunflower oil use as little as possible. Consume proteins, fats and complex carbohydrates(cereals, bran bread etc.). This will protect you from dialing overweight body, improve digestion, and significantly reduce the risk of developing diabetes mellitus, a disease that ranks third in mortality in the world.

Third, do exercises in the morning for ten to fifteen minutes. Agree, this does not take much time, but all the muscles are stretched, the blood is saturated with oxygen. Plus, you will experience an incredible surge of strength.

As you can see, a sedentary lifestyle leads to various negative consequences for the human body. But these consequences can be easily avoided by adopting a few of our recommendations.

We all know the already hackneyed phrase “Movement is life.” A lot of books have been written, many educational films and programs have been made about the role and importance of movement and physical activity for humans.

But nevertheless, statistics show that more and more children and adults are susceptible to various diseases associated with a sedentary lifestyle.

Of course, technical progress is growing. For most people, with the widespread use of the Internet and all sorts of gadgets, they can get everything delivered to their home: order any product, communicate with family and friends, work without leaving home, etc.

This is all good if you use it in moderation, not forgetting about physical body, healing effects fresh air and staying in nature, as well as maintaining occupational and rest hygiene, etc.

What are the dangers of a sedentary lifestyle?

In people leading a sedentary lifestyle, the natural level flow of lymph and blood in the body. This leads to their “stagnation” and an increase in the amount of “bad” cholesterol. The electrical activity of the muscles also decreases, their flabbiness is observed due to low tone, which in combination leads to an increased risk of heart disease and contributes to the “accumulation” of excess weight. And even observes a decrease in the amount of insulin produced by the body!

You should also pay attention to the position of the person’s posture. Indeed, in most cases, a person not only leads a sedentary lifestyle, but sits a lot with a twisted spine. Which makes a sedentary lifestyle even more dangerous and harmful to humans.

As a result of this lifestyle, a disruption occurs in all life processes of the human body. First of all - in the process of metabolism. During normal functioning of the body, all substances introduced into the body in a timely manner must be processed and absorbed, and waste products must be eliminated. If this does not happen, then an excess amount of harmful substances accumulates in the body. This in turn leads to a clear deterioration in well-being:

• the flexibility of the spine decreases;
• feet and hands begin to freeze;
• a person is increasingly in a lethargic and apathetic state;
• often susceptible to illness;
• has difficulty falling asleep and has difficulty getting up in the morning;
• often appears tired and unrested.

Thus, scientists have come to the conclusion: in order to work productively and simply live normally, we need to constantly move and switch from a sedentary to an active lifestyle.

The problems of a sedentary lifestyle and its impact on the development of a person, and in particular a child, are competently and interestingly described in the short film by Valery Berchun “Immobility - a disease of civilization.”

General educational film “Immobility is a disease of civilization.”

An educational and interesting program from the Russian Union for the Health and Development of Children.

The film talks about how movement affects the life of both an adult and a child. Illustrated Negative influence sedentary lifestyle - “immobility” modern man. And how does all this affect the harmonious and complex development of a person, especially a child.

We hope that this information will give you something to think about about your lifestyle, and that even some of you will put these tips into practice.

By changing your habits, formed due to ignorance and ignorance, you can radically improve your health without resorting to expensive drug treatment.

For those people who strive for harmonious and integrated development, for well-being, joy and happiness, it is necessary to reconsider their daily routine and make appropriate changes.

You will learn about what changes you need to make to your lifestyle in our next articles.

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Everyone has repeatedly heard about the dangers of a sedentary lifestyle. Unfortunately, in modern world many people have to suffer due to sedentary work and lack of physical activity. What should office workers, managers, and drivers do? sedentary image life becomes a necessary measure?

What is a sedentary lifestyle?

Can't be underestimated Negative consequences sedentary lifestyle. This is determined very simply: if you move less than 30-40 minutes during the day, your lifestyle is sedentary, that is, you cannot avoid certain disturbances in the functioning of the body and diseases.

Practice shows that modern technological progress contributes to a sedentary lifestyle. Coming home after a day of work, many sit down at the computer or on the sofa in front of the TV, despite the fact that they had previously sat at their workplace all day. Absence physical exercise causes irreparable harm to health, although this does not appear immediately.

Why is this lifestyle dangerous?

If you do not promptly prevent a sedentary lifestyle, it will greatly harm your health. So, what does it lead to, and why do all doctors strongly recommend moving more?

A sedentary lifestyle causes damage to the spine. With a constant sitting position, the lumbar and cervical regions. The vertebrae are pinched, which disrupts blood circulation and oxygen delivery from nutrients into the brain. Headaches begin, vision deteriorates, and osteochondrosis occurs. Due to poor blood circulation in a sitting position, work is disrupted of cardio-vascular system. The risk of developing angina pectoris, atherosclerosis and even heart attacks increases. Varicose veins veins due to poor blood circulation. It is especially harmful to sit with one leg crossed over the other. Formation of crooked posture in children. Problems at work respiratory organs(feeling of lack of air and constant yawning). Constipation and hemorrhoids with a sedentary lifestyle are almost commonplace. Increased risk of developing diabetes. The reason is an increase in blood sugar concentration when there is insufficient active image life. Muscles weaken and accumulation begins excess fat in the body, and this causes the development of obesity.

All these conditions and diseases threaten both men and women, but for the stronger sex, a sedentary lifestyle is dangerous for other reasons. For example, it can lead to:

Erectile dysfunction. Normal potency requires a stable inflow and outflow of blood from the pelvis. This promotes stagnation and inflammation. Prostatitis. This male disease occurs during inflammation prostate gland and leads to extremely unfavorable consequences for all men. Hormonal imbalance. Due to the increase in fat deposits, the balance of hormones is disrupted. IN male body Estrogens (female sex hormones) begin to dominate, a belly and sides appear, which will be extremely difficult to get rid of.

Try to remember why a sedentary lifestyle is dangerous for people, and try to prevent it.

How not to gain weight?

Some of the consequences of a sedentary lifestyle include: excess weight, since this is one of the most pressing problems. You can prevent it by starting to count your calories. They measure the amount of energy the body receives as a result of processing food. When working while sitting at a computer, in order to avoid obesity, you need to find out how many calories you need to consume in a given case. Calorie standards are different for all people, so let’s consider first for women with a sedentary lifestyle:

from 18 to 25 years - within 2000 kcal per day; from 26 to 49 - 1800; over 50 years old - 1600.

For men at normal metabolism substances leading a sedentary lifestyle, the number of kilocalories per day is as follows:

from 18 to 29 - 2400 kcal; from 30 to 49 - 2200; over 50 - calorie consumption within 2000.

As you understand, calorie consumption in this regime in the body decreases, so do not go beyond these limits to maintain weight. If you want to lose weight, it’s not easy to do with a sedentary lifestyle, but diets help.

Important! Even if you need to lose weight, you should not consume less than 1200 kilocalories per day. Such experiments can lead to gallbladder diseases, as well as heart problems.

Safe diet

If you work sedentarily, physical activity will help you lose weight, correct menu and adherence to the principles of healthy eating:

Meals should be around the same time, because any failure creates stress for the body. Reduce portions, but eat more often. Of course, you won’t have to eat every hour, but aim for 5-6 meals a day. Remove unhealthy and high-calorie foods from the menu. Nutrition should be correct and healthy.

Let's consider sample menu per day, which will become an assistant in losing weight for people with sedentary work who do not engage in sports:

you can have breakfast with oatmeal, buckwheat or other porridge that will give you energy; for lunch you can eat light soup, chicken, beef, fish, vegetable salad; It’s good to have dinner with something light and mostly protein (cottage cheese, chicken breast, baked fish, etc.). as a snack, for second breakfast or afternoon snack, you can eat a handful of nuts, some dried fruits, natural yogurt, or some fruit.

The main thing is not to forget to count calories and try to exercise at least 2-3 times a week. If sports are not for you, go for walks, walk to work, or get off 1-2 stops earlier, stop using the elevator. In general, try to make your sedentary lifestyle more active - your muscles need to work! This will determine how many calories are burned during a sedentary lifestyle.

How to deal with a sedentary lifestyle?

Now let's find out how to overcome this unpleasant and dangerous habit. Oddly enough, this can be done with movement, or rather with sufficient mobility. Muscles require at least a minimal load, otherwise you will not be able to avoid the accumulation of fatty deposits, much less lose weight.

To maintain tone, people with sedentary work need to periodically take a break for a couple of minutes for simple physical activity. This will prevent your legs from getting numb, allowing you to burn calories and warm up. This way you will normalize blood circulation, breathing, and get a small boost of energy for further work. Try these simple gymnastics, which are suitable for warming up at the workplace:

tilting and turning the head to the sides; stretching your head and arms forward while sitting on a chair; straightening the back: we put our hands in a lock behind, and we reach for the ceiling with our chin; sitting on a chair, lower your torso to your knees and lower your head; in a sitting position, clasp your arms around the back of the chair and straighten your chest; stretch your arms up; standing in front of a chair, grab the back with your hands and bend over so that your torso is parallel to the floor; While standing, bend your torso to the sides.

This minimal complex gymnastic exercises It will allow you to warm up, but this is not enough for losing weight with a sedentary lifestyle. You'll have to take up more serious sports: sign up for Gym, start running, cycling or roller skating, go to fitness. All this will allow you to avoid dangerous consequences and maintain your health, even if you work while sitting in the office.

Video - the consequences of a sedentary lifestyle

In the age of technological progress, when new inventions make it possible to significantly simplify a person’s life, freeing him from physical activity, more and more often people spend their time at the computer or relax lying in front of the TV. It is becoming less and less common to see children on playgrounds playing “Cossack robbers”, fewer and fewer teenagers are involved in sports clubs, and more and more adults are forgetting about the presence of sports grounds, stadiums and horizontal bars. This activity is called a sedentary lifestyle and is characterized by minimal and irregular physical activity.

Sedentary lifestyle (hypodynamia)– this is one of the most acute problems in the modern world, which negatively affects the human condition and can cause many serious illnesses and even death. Laziness prevents a person from changing the habit of moving little, starting to play sports, or at least doing exercises every morning or walking to work. As a result, physical activity today is turning into a real feat, and stooped silhouettes, gray faces, corpulent figures, and sluggish movements are increasingly seen on the street. Among young people, the number is increasing every year chronic diseases, which previously affected mainly older people. All these are the results of negative influences sedentary life on modern man. In this article, we will consider in more detail how a sedentary lifestyle affects a person, what are the consequences of such addiction and how to get rid of it.

If you often sit or lie on the sofa, this can have an extremely negative impact on your health, can lead to the emergence of a variety of pathologies and the development of serious diseases, the fight against which sometimes does not bring results.

Obesity

Refusal to be active and play sports has a bad effect on your figure and provokes weight gain, because with a lack of physical activity, the body’s metabolism slows down and the number of calories burned decreases, the excess of which is stored as fat.

Therefore, the body loses its elasticity, various diseases appear:

• heart and vascular diseases;
• diabetes;
• diseases of the genitourinary system;
• pathology of bone tissue;
• mental disorders due to decreased self-esteem and depression.

Any load, on the contrary, will help maintain normal weight, keep the body in good shape, and increase self-confidence.

Heart

The heart suffers the most from a sedentary lifestyle, so people who move little and do not exercise have an increased risk of developing diseases of the cardiovascular system, for example, coronary disease or hypertension.

Please note: Even refusing the simplest morning exercises worsens the blood supply to the organs and systems of the body.

The result of deterioration in blood supply is a decrease in the activity of enzymes that are responsible for burning fat and destroying triglycerides in the blood, which provokes the formation of plaque on the walls of blood vessels. It can cause the development of atherosclerosis and even heart attack. Only active sports will help restore heart function and circulatory system and will have a beneficial effect on general state person.

Muscles and bones

With insufficient mobility of a person, lack of sports and decreased activity, his body becomes weak, muscle atrophies, bones become fragile, so for a person who has a sedentary lifestyle, daily performance of basic procedures becomes more difficult.

In addition, a sedentary lifestyle and constant sitting position of the body lead to serious problems with back:

• poor posture;
• osteoporosis;
• arthritis;
• rheumatism;
• brittle bones

This is due to changes in the muscles that support the spine: they weaken and lose their elasticity.

Diabetes

Regular exercise, even basic exercise, will help keep your blood sugar levels under control.

Please note: If a person is not active in life and avoids physical education and sports, this leads to increased blood sugar, increased insulin production and the development of diabetes.

Therefore, a sedentary lifestyle is dangerous for life in general. High content Sugar also causes severe effects on the digestive organs. Therefore, people who spend most of their lives sitting suffer from bowel, colon and rectal cancer.

Acceleration of the aging process

At the ends of human chromosomes there are so-called telomeres, which shorten as the body ages. And when complete absence Any mobility of a person, these chromosomal regions are shortened many times faster than with an active lifestyle, resulting in the manifestation of age-related signs and the premature appearance of symptoms of aging.

Mental disorders

Probably the most unpleasant consequences a sedentary lifestyle for the body is a violation mental state. Since with a decrease in a person’s activity and the absence of physical activity in his life, body weight increases, muscle elasticity is lost, shapes blur, the person begins to treat himself with disgust and becomes unsure of himself.

As a result:

• depression develops;
• a feeling of anxiety appears;
• intellectual abilities decrease;
• memory deteriorates.

And playing sports and actively improving one’s appearance will help increase self-esteem and believe in yourself.

Disturbance in sleep patterns

A person's sedentary lifestyle can affect sleep and its quality. The fact is that the body, in the absence of movement, practically does not feel the need for relaxation and rest. Only giving up a sedentary lifestyle and regular exercise can normalize sleep and completely get rid of insomnia.

Advice! Don't do exercises just before going to bed, because your body will be invigorated and you simply won't be able to sleep.

Increased financial costs

Lack of physical activity requires large quantity money for regular checks and treatment of emerging diseases, for the purchase of medicines, for rehabilitation and recovery. At the same time, illness or obesity, which has developed due to a sedentary lifestyle, can interfere with labor activity, which ultimately leads to unemployment and financial difficulties.

Male pathologies

Insufficient activity threatens not only girls, but also representatives of the stronger half of humanity. So, in addition to the above problems, a man’s sedentary lifestyle provokes the development erectile dysfunction, inflammation of the prostate gland. What causes loss male power and to infertility.

The impact of a sedentary lifestyle on children's bodies

For both adults and children, lack of physical activity and sports is dangerous to health.

It can provoke:

• metabolic disorders in the body of a teenager, which leads to weight gain;
• slowdown in the development of the child’s body as a whole;
• slow motor skills of the limbs and impaired coordination of movements;
• rachiocampsis;
• reduction muscle mass and fat deposition;
• bone fragility;
• disturbances in the functioning of the heart and blood vessels;
• pathologies in the central nervous system;
• decreased immunity;
• vision problems.

Therefore, if you notice symptoms of apathy and drowsiness in a child, weight gain and fatigue what a sedentary lifestyle leads to, you see that he began to get sick often, change his lifestyle, get him used to sports, set an example. And then you will be able to protect your child from even greater health problems and save his life!