What is a sedentary lifestyle and how to overcome it. What does a sedentary lifestyle lead to?

The disease of the new century - physical inactivity, that is, restriction of physical activity, “generously gifts” people with new and new diseases, spoils their well-being and negates all efforts to maintain a good mood. A sedentary lifestyle slowly and detrimentally affects health, chronic diseases, which are not so easy to get rid of unless you change your usual routine of life. To decide on such global changes, you should find out what the dangers of a sedentary lifestyle are. Let's consider what happens to the body when physical activity is limited.

A sedentary lifestyle: how the body degrades

Why are you in a bad mood?

The lack of necessary activity harms our body, both physically and in terms of well-being and psychological comfort. A simple walk through the forest, park, or going out of town into nature will give you a good mood and freshness of mind. During the working day, being in stuffy room, the body is catastrophically lacking oxygen, the brain cannot actively work in this mode. After a working day, be sure to go for a walk to lift your spirits and clear your mind of the flow of information that overloads your brain all day.

Weak bones? Let's go for a walk!

Many brands' marketing plans use the idea that calcium is good for you. bone tissue. In fact, it's exactly the opposite. This myth dispelled by Harvard scientists, which refuted the need to use large quantity calcium to strengthen bones. Bone tissue requires vitamin D, so daily jogging or walking is important for healthy joints and bones and can prevent the development of osteoporosis.

Poor sleep as a result of lack of oxygen

No walks on fresh air and basic physical exercises every day jeopardizes healthy and deep sleep, provoking many psychological problems and development of diseases. And along with poor sleep, body weight will begin to increase, depression and anxiety will arise, and chronic ailments will begin to worsen. Therefore, many people who suffer from insomnia and exercise little are actively studying the question of how to lose weight with a sedentary lifestyle. Also bad dream provokes problems with the heart and blood vessels.

As you can see, everything is interconnected, lack of movement affects the quality of sleep, and lack of sleep results in health problems.

Decreased mental activity

A sedentary lifestyle significantly reduces mental productivity, this was proven in an experiment, the results of which were published in The Journal of Comparative Neurology. According to these data, in one of the brain regions, in the absence of motor activity deformed neural connections. In addition, this same department is responsible for the functioning of the sympathetic nervous system(controls blood pressure through vasoconstriction). Therefore, except brain disorders, sedentary image life is a sure path to cardiovascular diseases.

Gymnastics for the office will tone your body and increase productivity:

The necessary physical activity can protect against premature death and prolong life, while maintaining the plasticity of the brain. 30 minutes of stretching, jogging or walking is the minimum that should be present in everyone's life.

Most often, laziness prevents us from playing sports or going for a walk. Physical activity today is turning into a real feat. The world around us is so mechanized that a person does not have to make an effort to achieve results.

Meanwhile, doctors warn that a sedentary lifestyle can cause many serious diseases.

Of course, this way of life is very comfortable, but at the same time it is extremely dangerous for life. Scientists have found that a sedentary lifestyle negatively affects human health and increases the risk of developing fatal diseases.

What is the danger?

With a sedentary lifestyle, blood flow slows down, which negatively affects the quality and speed of delivery of oxygen and nutrients. Chronic oxygen deficiency leads to poor functioning of organs, causing people to become ill various ailments: atherosclerosis, osteochondrosis, ischemic disease and others.

According to experts, when we sit, the load on our muscles increases greatly. Besides, few of us try to maintain correct posture. Long stay sitting in an incorrect position can lead to scoliosis.

Also, when a person longer time spends in a sitting position, blood stagnates in the organs of the pelvic area, which increases the risk of developing hemorrhoids and constipation. Let's add to this the irregular and poor nutrition- as a result, people are constantly accompanied unpleasant symptoms, which significantly reduce the quality of life.

Don't forget about the problem excess weight. A sedentary lifestyle is one of the provocateurs of the accumulation of excess energy in our body and.

How to solve a problem?

To avoid negative impact The effects a sedentary lifestyle has on our body are very simple. The main thing is to overcome laziness and start moving more.

The simplest and at the same time effective method— . Daily walking will not only ensure proper blood circulation, but will also solve the problem extra pounds, will paint a healthy glow on your cheeks and give good mood, because during physical activity the hormone of happiness and joy is produced. Instead of swallowing handfuls of various medications, take some time out of your busy schedule to walk. Depending on how you feel, a person should walk from 3 to 11 km per day. As an alternative, you can go swimming or go skiing, but massage, contrary to popular belief, will not help solve the problem. A visit to the gym and health group under the guidance of an experienced instructor is also welcome, if this is not possible special contraindications. In general, a walk is an effective and, importantly, free medicine.

Of course, the most the best option there would be a regular, at least three times a week, visit to a fitness club with all the programs it offers, or playing some kind of sport. If employment and finances do not allow, then you can do it three times a week for one hour.

In addition to playing sports, we suggest adding variety to your daily activities. You can, for example, refuse the elevator, get off public transport one or two stops before your own, after dinner, before going to bed, and take a short walk.

On public transport, give up your seat to those who really need it, and prefer to ride while standing. This will allow you to stretch your muscles and train vestibular apparatus. In your free time, get off the couch and go for a walk or ride a bike.

If this does not bother colleagues sitting in the office, then the sets of exercises can be performed during the day right at work. Standard approach, every 40-45 minutes. Perform a set of exercises for 5-7 minutes, this is the so-called. Such exercises will help delay the onset of fatigue, increase productivity and improve your mood.

A sedentary lifestyle is the reason for many serious illnesses. But each of us has the power to protect ourselves from illnesses. The main thing is to stop being lazy.

Exercise, stick to proper nutrition And !

Currently, sedentary work and, accordingly, a sedentary lifestyle have become widespread.

Of course, it’s better to sit in the office than to carry heavy things. But an office worker does not receive less harm than a loader.

Obesity, dysfunction of cardio-vascular system, joint pain and many other diseases are associated with a sedentary lifestyle.

A person sits all the time: in transport, at work, at home, visiting, in a cafe. But how safe is it?

Harm and consequences

Let's look at some unpleasant consequences sedentary lifestyle.

1. Impaired functioning of the body.

During sedentary work the main load falls on the cervical and lumbar regions. The vertebrae of the first of them become pinched, which leads to a decrease in the intensity of blood flow to the brain. The result is headaches and blurred vision. Osteochondrosis of the lumbar region may also develop.

The spine is interconnected with the work of all other human organs. In addition, scoliosis will not take long to appear. This is why it is so important that the spine is always straight and does not experience increased stress.

2. Violation normal functioning cardiac system and the risk of atherosclerosis, angina and heart attack.

People who spend most of their lives sitting at a desk have twice the risk of dying from heart failure than those who work.

3. A person who works at a computer mainly with a mouse is susceptible to inflammatory processes in the right (or left) area of ​​the body due to the constantly raised arm.

4. Development varicose veins veins

People who sit at a desk all day suffer from poor blood circulation lower limbs, which immediately leads to the development varicose veins veins, this is especially unpleasant for women.

Crossing one leg over the other increases the risk of this disease even further. The vessels are pinched and blood stagnates in certain places.

5. Formation of incorrect posture in children and problems with proper functioning respiratory tract(due to underdeveloped chest subject to constant compression).

6. Constipation and hemorrhoids.

Stagnant processes in the pelvis can lead to the development chronic constipation. This disease causes great discomfort and often leads to hemorrhoids, which can be very difficult to cure.

7. Constantly staying in the same sitting position Bottom part The human body begins to gradually increase in volume. This occurs due to increased pressure on this area and increased produced by the body subcutaneous fat by as much as one and a half times.

8. There is a risk of development diabetes mellitus due to increased blood sugar, excess weight and increased blood pressure.

9. Muscle weakness, spine and joints, which begin to hurt very much.

10. Increased level mortality(by 40%) among women leading a passive lifestyle. For men, this figure is 20%.

Effects of a sedentary lifestyle on men's health

1. Deterioration of erectile function. For normal potency, blood flow to the pelvis is necessary, as well as its outflow. When sitting, blood circulation deteriorates significantly, which leads to the development of stagnation or even inflammatory processes which could lead to more serious problems.

2. Prostatitis. Exclusively male disease associated with inflammation prostate gland. The disease is accompanied by unpleasant moments: premature ejaculation, frequent and painful urination, pain and cutting in the perineum, inability to achieve orgasm and many others. As a result sex life men are fading away, which has an adverse effect on general condition his body.

3. Hormonal imbalance. With a sedentary lifestyle, they increase body fat, which leads to violation hormonal balance. Female sex hormones - estrogens - are formed in adipose tissue, which cause the appearance of a belly in a man. Getting rid of it, I must say, is not so easy.

As you can see, a sedentary lifestyle is dangerous, so you need to compensate by running or doing daily exercise.

The more humanity develops, the less need there is for physical labor. Overwhelmingly modern people Those engaged in intellectual work are constantly at the computer, and when they come home, they sit down at the TV or again at the computer. It seems that everything is logical, a comfortable life is ensured, but why does sitting have a negative impact on health? Less and less less people can boast of unlimited energy, no headaches, no back pain.

In fact, human body designed for static and even long-term loads. If they are not there, and the body is in a constant sitting position, problems begin. Muscles lose their elasticity, atrophy, blood circulation slows down, and weight only increases. This is a natural reaction of a living organism to the lack of opportunity to burn calories.

How to determine if you are at risk?

It is enough to simply determine whether you will have problems with a sedentary lifestyle in the near future. If these statements are true for you, then you are at risk:

• Spend about 6-7 hours in a sitting position at your workplace;
• take breaks very rarely;
• you practically don’t move on foot;
• You get to work and home on your own vehicle or in convenient public transport;
• do not walk up the stairs, move only by elevator;
• you prefer passive relaxation: going to the movies, watching TV shows, and so on;
• additional activities or hobbies also involve sitting;
• you don't play any sports.

And the easiest way to check is to observe yourself for one day, and if you spend 7 or more hours sitting, you automatically fall into the risk group.

Negative consequences

It can cause the development of all kinds of diseases. And it can aggravate the situation with already existing pathology, accelerate its development.

In addition, most of the population big cities eats the “wrong” foods, preferring fast food and processed foods. And this is another important provoking factor in the development dangerous pathologies. And all this happens against the backdrop of dirty air, both on the street and in the office.

Diseases of the musculoskeletal system

The most common consequence of a sedentary lifestyle is problems with the spine. This is lower back pain cervical spine, scoliosis and curvature. Over time, osteochondrosis develops, and limited motor function, pain in the lower and upper limbs. Sprains, dislocations, and even fractures often occur.

This problem arises against the background of leaching of calcium from the bones. The muscles weaken and decrease in volume, and the condition of the ligamentous apparatus worsens.

Changes definitely occur in the joints; they become inflamed because they do not perform their intended function. Today, problems with joints no longer occur in old age, but also appear in young people.

Problems with blood vessels and heart

What are the dangers of a sedentary lifestyle? It can cause the development of pathologies of the cardiovascular system. The heart muscle weakens so much that even a short run to the same tram causes the heart to work at its limit.

Arises rapid heartbeat, tachycardia develops, which can cause arrhythmia. And all this can end in myocardial infarction.

Constant sitting causes pressure surges, and when stable high blood pressure there is a huge risk of developing a stroke.

Excess weight

Another problem that inevitably arises with a sedentary lifestyle is obesity. Excess fat layer is essentially a “freeloader” for the body. Fat takes oxygen away from the body nutrients from food without giving anything in return.

Another consequence of a sedentary lifestyle is belly fat. The abdomen appears especially in men, but fat in this area is quite difficult to remove. In men, fat lies deep inside the body, mainly around the intestines, so getting rid of such a belly is quite difficult. As a result, heart problems and shortness of breath appear.

Changes in psychological state and headaches

What does a sedentary lifestyle lead to? There are problems with mental state. It means that without physical activity, the production of serotonin (the hormone of happiness) is reduced. And this inevitably leads to depressive state, people constantly feel moral and physical fatigue, bad mood. Some people even have suicidal thoughts and have no sense of fulfillment. After all, there can be no question of any social activity if a person is in a depressed state and is only capable of solving his current everyday problems.

Often modern man observed nervous disorders, in particular the syndrome chronic fatigue which is accompanied by insomnia.

And, of course, if physical activity reduced, then where without headaches? After all, blood circulation is impaired, an insufficient amount of oxygen reaches the brain, hence the migraine, Bad mood. How can you be in a good mood if you have a headache?

Varicose veins and hemorrhoids

Due to the fact that a person moves little, he experiences stagnation venous blood in the small pelvis. And this is a direct path to the development of hemorrhoids.

Varicose veins are another scourge of modern man. If earlier it was believed that this disease was more characteristic of the female half of humanity, now it is often found in men. the formation of blood clots, which at any time can clog blood vessels leading to the lungs, heart muscle or brain.

Development risk varicose veins increases if a person has genetic predisposition To this disease. A sitting position is especially harmful when the legs are stacked on top of each other, then the blood vessels are additionally compressed.

Genital area

The consequences of a sedentary lifestyle for men are a huge risk of developing impotence and prostatitis. Lack of physical activity leads to congestion in the pelvic area, and this is a huge risk for both men and women.

Respiratory problems

Doctors have long noticed that the consequences of a sedentary lifestyle are frequent colds. And everything is connected with the fact that if physical activity is reduced, then the functional capacity of the lungs also decreases. During the respiratory act, special cells called “macrophages” are produced, which protect the alveoli from microbes. Life cycle they have a short one. Their number decreases sharply if a person moves little and for a long time is in a contaminated area. Hence the conclusion that in addition to a sedentary lifestyle, there is a huge risk for respiratory system carries polluted office air. After all, macrophages quickly die from inhaled dust. In addition to dirty office air, the risk increases with smoking and constant inhalation of exhaust fumes from vehicles.

A person who moves little breathes shallowly, that is, all the alveoli of the lungs do not participate in the process. As a result, dead microphages are poorly removed and blood flow weakens. This is how unprotected areas of the alveoli appear, into which, without special problems germs and viruses penetrate. Hence colds and pulmonary diseases.

What other problems might arise?

The consequences of a sedentary lifestyle in women are stagnant processes in the pelvis, and these are problems with the uterus, appendages and other organs. In addition, both men and women may experience problems with work gastrointestinal tract, a huge risk of developing diabetes mellitus and connective tissue hypertrophy.

Recent studies conducted by specialists from the University of California (USA) have proven that a sedentary lifestyle is directly related to the thinning of the area of ​​the brain responsible for memory.

What to do?

The easiest and best way is to change your lifestyle. Although this is not always possible.

How to avoid the consequences of a sedentary lifestyle? You should follow some rules that will reduce the negative impact sedentary lifestyle life.

Throughout your workday, try to take every opportunity to move. Set an alarm to remind you to stretch every 30 minutes.

For lunch, go to the farthest establishment Catering. If possible, study during a break. active games or do some exercise with your employees.

Don't deny yourself a visit to the gym or swimming pool. It's best to take time sports activities at least 2-3 times a week. If the office has an elevator, then refuse it, go down and up the stairs. Walk to and from work, at least a few stops. When you get home, don’t immediately sit down at the computer or TV. If you have children, go for a walk with them, or take the dog and go for a walk with it.

Yoga can help solve back problems. Sign up for a course of classes and don't miss them.

Don't be lazy, do it in the morning gymnastic exercises at least 10 minutes. On the weekends, also keep yourself active. A trip to nature is a great opportunity to combine relaxation and a game of badminton or ball.

If there are problems with the veins, then as prophylactic can act compression hosiery. It is suitable for both healthy people, and for those with varicose veins at the initial stage.

Constantly follow the path of reducing the amount of food you consume. Every year you get older it will be harder and harder to get rid of the fat layer. Although obesity can be fought not only with the help gym, but also healthy and passionate sex.

Diet

To reduce and get rid of excess weight, it is recommended to eat on a schedule. No need to snack on chips and chocolates. Snacks good products meals should be every 2-3 hours. Portions should be small. Look at your lunch taken from home - don’t be afraid, divide it into two, or better yet, three meals.

Avoid any foods that may cause excess weight or cellulite. These products include: smoked meats, fried poultry with skin, sweets and baked goods, full-fat sour cream, coffee, carbonated drinks and bananas. TO useful products include: vegetables, fresh and steamed, fruits, crumbly cereals, dried fruits, dairy products.