What does a sedentary lifestyle lead to? Sedentary lifestyle: consequences, dangers, diagnosis of physical inactivity, diet, movement and prevention

Hello, friends!

Ever since my office confinement, I realized how dull sedentary work can be. And even here, in Goa, next to the sea, sometimes you have to suffer from the consequences of confinement at home, hugging a laptop. , what really...

In general, have you ever thought about the semantics of the word “hello”? In essence, there is nothing complicated here. Having said such a greeting, we wish you health. Although, rarely does anyone put such a meaning into this familiar word. I, by at least, today I use it in its original meaning.

And all because in this article I want to talk about health. About health in general, and about the health of “computer front fighters” in particular. And what is typical for people, or for freelancing? That's right: they spend a lot of time sitting in front of the monitor. And I think I won’t be mistaken if I assume that for many it is typical sedentary lifestyle life.

I think many people don't even realize what they're missing. motor activity. Especially when life goes by like sitting at the computer for a long time. But at the same time, they are in no hurry to somehow change the usual order of things. But in vain...

Try to calculate how much time you actually spend sitting (working, eating, reading, watching TV or watching a monitor). Or, if it’s difficult to calculate this way, then start from the opposite and calculate how much time you move. Per day, per week. At the same time, do not take into account your actions in cleaning the apartment, preparing food and other household chores. The fact is that such activity is not considered successful: the body, as a rule, is in the wrong position, some muscles work, while others remain motionless and become numb.

After completing the half marathon

I won’t describe the norms here, how much and how you should move per day. I think this is quite individual and depends on preparation. I’d rather tell you how and what the lack of movement affects, why it is dangerous and what diseases it can provoke.

Physical inactivity and its consequences

In general, it all starts with the usual stupid one.

Blood circulation, i.e. washing all organs and tissues with blood is a guarantee normal functioning the whole organism, since the organs are washed in their own order (sequence) and with their own intensity. These processes include their own order of blood filtration, enrichment of the blood with nutrients, hormones and other substances. A slight failure of this system leads to metabolic disorders in each organ.

1. Metabolism

As you might guess, a sedentary lifestyle slows down blood circulation and lymph flow. Here I would like to talk in more detail about blood circulation so that the importance of this process is clear.

Blood circulation, i.e. washing all organs and tissues with blood is the key to the normal functioning of the entire body. Each organ is washed in its own order and with its own specific intensity. These processes include: blood filtration, blood enrichment with nutrients, hormones and other substances. A slight failure of this system leads to metabolic disorders in each organ.

As a result of slow blood supply (at rest, about 40% of the blood does not circulate), cells receive less oxygen and other nutrients. Inadequate lymph flow leads to stagnation, the body is not freed from toxins and, as a result, toxicosis.

I remember how, when I was working in a bookmaker’s office, which I sacredly hated, at one point I fell ill from pancreatitis and other gastrointestinal ailments. Then everything accumulated: a sedentary lifestyle, and nervous tension, and complete disappointment from professional activities.

2. Muscle tone

To imagine what changes occur in muscles during a sedentary lifestyle, imagine that a working muscle activates up to 3000 capillaries, which allow blood to pass through it, while in a state of inactivity - only 25-50 capillaries per 1 mm2.

Without movement, muscles lose tone and atrophy. The lower the tone, the greater the load on the bones and joints.

3. Cardiovascular system

The two previous points are directly related to the heart: it is both a muscle and the main engine of blood circulation. In the absence of physical activity, the heart slows down the frequency and strength of contractions, gas exchange in the respiratory organs decreases, oxygen saturation of cells decreases, and all processes slow down.

Heart tone decreases, and even with slight effort shortness of breath appears. And since the blood flow is weak, the blood stagnates, thickens and blood clots form in it.

All this leads to various heart diseases:

• ischemic disease,
• cardiovascular failure,
• varicose veins,
• heart attack, etc.

4. Spine

The basis of all foundations is our spine. Its structure and curves were formed by nature so that a person could move a lot. In a sitting position, the load on the spine increases by 40%! And the body position is most likely skewed: hunched shoulders, head tilted forward.

In my “best” years I weighed almost 100 kg

One hand supports the head, one leg crosses the other – as a result, the vertebrae are subjected to loads comparable to lifting heavy weights.

And as a result - all kinds of spinal diseases:

• scoliosis – lateral curvature of the spine,
• osteochondrosis – cartilage and bone tissue intervertebral discs are subject to dystrophic disorders,
• osteoporosis – a metabolic disorder in bone tissue,
• displacement of vertebral discs,
• intervertebral hernia.

By the way, I also managed to get a herniated disc. And, thank God, I ended up with a more or less adequate doctor who did not treat me with surgeries. I just started moving more actively and continued walking.

5. Neck

The lower back and neck are especially exposed to heavy loads. And when low mobility neck, the blood supply to the brain is disrupted. Which leads to headaches, insomnia, and poor concentration. There is also this unpleasant fact: during the time spent sitting, fluid is retained in the legs, which moves to the neck when a person assumes a horizontal position.

And this can cause breathing problems, and even lead to sudden death from his stop.

6. Lungs

A sedentary lifestyle reduces lung functionality. And as a result of acquired cardiovascular diseases and overweight Fluid may accumulate in the lungs or a pulmonary embolism may develop.

7. Stomach and digestive organs

As a result of malfunctions of the circulatory system, the blood vessels of the intestinal walls, which are responsible for burning fat, are turned off. And the mechanism responsible for burning fuel in the body (in particular, glucose and lipids) goes astray. As a result, we get a whole bunch of troubles:

1. indigestion,
2. obesity,
3. constipation,
4. haemorrhoids.

8. Pelvic organs

Stagnation of lymph in organs genitourinary system leads to diseases such as

1. nephritis,
2. prostatitis,
3. hemorrhoids, etc.

I think that after such an analysis there will be no questions about why a sedentary lifestyle is harmful and what it leads to.

Responsibility to your body

“This is not all about me. “I feel fine, nothing hurts anywhere, I don’t suffer from excess weight,” will say almost everyone who has not yet encountered (or who does not admit to themselves that they have encountered) the consequences of a sedentary lifestyle.

Here you need to understand one thing: our body has a certain reserve of health. So, for example, Soviet and post-Soviet childhood gave my generation, in addition to a lot of impressions, such a charge of health for long years. Playing and running outside, experiencing bright emotions with living people, the child puts this potential into his body.

Moreover, various sports sections, children's camps, vacations in the village with relatives made a significant contribution to the formation of immunity and a margin of safety. In our youth, like plasticine, our lifestyle molds our bodies, shaping not only bones, muscles, ligaments, but also metabolism as a whole.

But, if, after years, a person does not develop a sense of responsibility for his health, for his body, but there are excuses like “the environment is bad, the food is not healthy enough, work takes a lot of time, there is no time and money for sports,” then illnesses will not force wait a long time for yourself.

In general, such irresponsibility towards one’s health begins to be clearly visible already on the threshold of the 30-year mark. I look with outright horror at the flabby bodies of once strong and beautiful guys and understand that such a lifestyle, coupled with stress, will only aggravate the situation.

The body is our main tool

Imagine that the body is our car, a car. We can buy him high-quality fuels and lubricants, carry out regular technical inspections, repair or replace something. And our iron horse will serve us faithfully. But if you don’t take care of it, then after a while our car simply won’t move.

And if the owner of the “car” works remotely or is a freelancer, then the level of risk increases many times over. It is common for a freelancer to do the work that he likes. This means that he performs it with enthusiasm, and can sit for a long time in the same position, even in an uncomfortable position. The result is a stiff and numb body. And with regular repetition, the problems described above begin.

In people who lead a sedentary lifestyle, their metabolism sharply decreases due to insufficient oxygen entering the body. Hence many troubles: premature development atherosclerosis, heart attacks and strokes, lung diseases... With physical inactivity, obesity occurs, and calcium is lost from the bones. For example, as a result of three weeks of forced immobility, the loss minerals amount to a person as much as in a year of his life. Physical inactivity leads to a decrease in micropump function skeletal muscles, and the heart thereby loses its reliable helpers, which leads to various circulatory disorders in the human body and cardiovascular diseases.

At rest, about 40% of the blood does not circulate throughout the body and is in the “depot”. Consequently, tissues and organs are less well supplied with oxygen - this elixir of life. And vice versa, during movement, blood from the “depot” actively enters the vessels, as a result of which metabolism increases and the human body is faster freed from toxins.

For example, in muscles at rest, only 25-50 capillaries function (per 1 mm 2 of tissue). In a working muscle, up to 3000 capillaries actively pass blood through themselves. The same pattern is observed in the lungs with alveoli.

Muscle inaction leads to poor circulation in all organs, but the heart and brain suffer most often. It is no coincidence that patients forced for a long time stay on bed rest, first of all they begin to complain of colic in the heart and headache. Previously, when patients with myocardial infarction long time were not allowed to move, the mortality rate among them was much higher. Conversely, when they began to practice an early motor regimen, the percentage of recovery increased sharply.

A sedentary lifestyle also leads to premature aging of the human body: muscles atrophy, vitality sharply decreases, performance becomes impaired, early wrinkles appear, memory deteriorates, and dark thoughts haunt you... Therefore, longevity is impossible without an active lifestyle.

But training the body for physical activity, on the contrary, has a positive effect on the function of all organs and systems and increases a person’s reserve capabilities. Thus, under the influence of physical exercise, elasticity increases blood vessels, their clearance becomes larger. First of all, this applies to the vessels that supply blood to the heart muscle. Systematic exercise and sports prevent the development of vascular spasms and thereby prevent angina pectoris, heart attack and other heart diseases.

To prevent blood stagnation in the body, it is necessary to “forcibly” redistribute it between the limbs and internal organs. What needs to be done for this? Force yourself to exercise regularly. For example, when working sedentarily, get up more often (several times an hour), bend over, squat, etc., breathe deeply, and after work, walk at least part of the way home. At home, it is useful to lie down for ten minutes with your legs elevated.

It should not be forgotten that what older age person, the fewer functioning capillaries remain. However, in constantly working muscles they are preserved. In functioning muscles, blood vessels age much more slowly than in internal organs. For example, the blood vessels in the legs age the fastest due to poor blood flow resulting from defective vein valves. This leads to stagnation of blood, dilation of veins and chronic oxygen starvation of tissues with the formation of blood clots and trophic ulcers. Therefore, it is necessary to give the leg muscles a feasible load throughout your entire life, alternating it with periods of rational rest.

In a person who does not systematically engage in physical exercise, by the age of 40-50 years of life, the speed of blood flow noticeably slows down, muscle strength and depth of breathing decrease, and blood clotting increases. As a result, among such people the number of patients with angina pectoris and hypertension is sharply increasing.

At the same time, among older people leading an active lifestyle, pensioners who continue to work hard are not observed sharp deterioration health.

Unfortunately, many older people play it safe too much, being afraid to go outside again, limit their movements, and avoid even strenuous exercise. As a result, their blood circulation sharply worsens, the respiratory excursion of the lungs decreases, the emptying of the alveoli increases, pneumosclerosis rapidly progresses, and pulmonary heart failure occurs.

Sedentary lifestyle modern man became one of the main causes of early atherosclerosis, pneumosclerosis, coronary disease heart and sudden death.

Numerous animal experiments indicate the same. For example, birds released from cramped cages, rising into the air, died from heart failure. Even nightingales raised in captivity died with strong trills when released. This can happen to a person who leads a sedentary lifestyle.

To maintain the functioning of all organs and systems throughout life, a person must first take care of breathing correctly. Determined that pulmonary artery, its inner shell, with sufficient inhalation of oxygen, activates the functions of certain hormones. This, in particular, is the basis for treatment with oxygen, oxygen foam, as well as aromas of a number of flowers.

When there is insufficient oxygen supply to the human body as a result of shallow breathing, oxidative processes are disrupted with the formation of under-oxidized products with so-called free radicals. They themselves are capable of causing prolonged spasm of blood vessels, which is often the cause of mysterious pain in the various parts bodies.

Any weakening of breathing, no matter what it is caused by - improper breathing or low physical activity - reduces oxygen consumption by the body's tissues. As a result, the amount of protein-fat complexes in the blood increases - lipoproteins, which are the main sources of the formation of atherosclerotic deposits in the capillaries. For this reason, lack of oxygen in the body accelerates the development of atherosclerosis in relatively young people. age.

It was noted that colds People who lead a sedentary lifestyle and avoid physical labor are more likely to suffer. What's the matter? It turns out that their lung function is reduced.

The lungs, as is known, consist of tiny bubbles filled with air - alveoli, the walls of which are densely braided blood capillaries in the form of a very thin network. When you inhale, the alveoli, filling with air, expand and stretch the capillary network. This creates conditions for better filling them with blood. Consequently, the deeper the inhalation, the more complete the blood supply to both the alveoli and the lungs in general.

In a physically developed person, the total area of ​​all alveoli can reach 100 m2. And if all of them are included in the act of breathing, then special cells - macrophages - freely move from the blood capillaries into the lumen of the alveoli. They protect the alveolar tissue from harmful and toxic impurities contained in the inhaled air, neutralize microbes and viruses and neutralize the toxic substances they release - toxins.

The life of these cells, however, is short: they quickly die from inhaled dust, bacteria and other microorganisms. And the more polluted the air inhaled by a person is with dust, gases, tobacco smoke and other toxic combustion products, in particular exhaust gases from vehicles, the faster the macrophages that protect us die. Dead alveolar macrophages can be removed from the body only with good ventilation.

And if, with a sedentary lifestyle, a person breathes shallowly, then a significant part of the alveoli does not participate in the act of breathing. The movement of blood in them is sharply weakened, and these non-breathing areas of the lungs have almost no protective cells. The resulting ones are defenseless. zones are the place where an unimpeded virus or microbe enters, damages the lung tissue and causes disease.

This is why it is so important that the air you breathe is clean, oxygenated. It is better to inhale through the nose, where it is cleared of germs and dust, warmed and moisturized, and exhalation can also be done through the mouth.

Do not forget that the deeper you inhale, the larger the area of ​​​​the alveoli is involved in gas exchange, the more protective cells - macrophages - enter them. People who lead a sedentary lifestyle need to regularly practice deep breathing. fresh air.

In case of inflammatory diseases of the respiratory system, on the advice of a doctor, you need to exercise breathing exercises to prevent wrinkling of the alveoli and prevent their death. At the same time, we should not forget that lung tissue is capable of regeneration, and lost alveoli can be restored. This is facilitated by deep breathing through the nose, involving the diaphragm, which obese people who lead a sedentary lifestyle should not forget about.

A person can control his breathing, change its rhythm and depth. While breathing nerve impulses emanating both from the lung tissue itself and from respiratory center, affect the tone of the cerebral cortex. It is known that the process of inhalation causes excitation of cortical cells cerebral hemispheres, and exhalation is inhibition. If their duration is equal, these influences are automatically neutralized.

To give vigor, breathing should be deep, with accelerated exhalation, which will also contribute to increased performance. By the way, this principle is clearly visible in the example of chopping wood: swinging an ax - deep breath, hit the log - short, energetic exhalation. This allows a person to perform for quite a long time without rest. similar work.

But a short inhalation and an extended exhalation, on the contrary, relax the muscles, calm nervous system. This breathing is used to transition from wakefulness to a state of rest, rest and sleep.

The opening of the alveoli is also facilitated by an increase in intrathoracic pressure. This can be achieved by inflating, for example, a rubber toy or a ball bladder. You can also do it with effort, exhaling through your lips, extended forward and folded into a tube, pronouncing the letters “f” or “fu”.

good breathing exercise is also a cheerful, perky laugh, which at the same time massages many internal organs.

In a word, in order to neutralize the harmful effects of a sedentary lifestyle on health, you need to regularly, until very old age, engage in physical exercise in the fresh air, breathing exercises, harden yourself, and eat rationally. And for physical education and sports to bring tangible benefits, they must be practiced at least 6 hours a week.

But before you start training, be sure to see a doctor and consult with him, master the skills of self-control of your body, and keep a self-observation diary. And always and in everything follow the rules of personal and public hygiene, give up unhealthy habits.

L. N. Pridorogin, doctor.

The rapid twenty-first century has led humanity to a paradox - people have begun to move less. Despite all the technological progress, development and accessibility of modern transport, a person is becoming more and more like a paralyzed wheelchair user. He no longer needs to walk, run and jump - everything is done automatically, without the participation of his muscles.

Even children, who have always been difficult to keep in place, turn into sedentary appendages of their computer gadgets - after several hours of sitting at a desk at school, they sit down again, only in a more comfortable chair in front of the computer. The courtyards of our houses, where just a few years ago people ran and jumped, playing their noisy games, flocks of lean children, empty - only pensioners play cards and young mothers pushing strollers with babies or herding toddlers in the sandbox.

Older children are practically not on the street - they stay at home. Online life, a surrogate for reality, has replaced the joy of movement, cyber space beckons with an imitation of life’s activity, thousands of virtual friends have replaced real ones, with whom they will go through thick and thin. Instead of real cycling along dusty paths, there are simulators of racing on exotic cars.

Technological progress has freed everyone, especially adults, from physical activity. And this did not have the best effect on people’s health, since they practically stopped walking with their own feet. Apartment-elevator-car-office - this combination plus high-calorie food makes a person obese, imperceptibly but surely.

After work again, the car-elevator-sofa-TV have a detrimental effect on the figure, finally making him look like a large reservoir for fatty foods.

You can see less and less people walking on the streets and in parks - healthy image life has almost completely been replaced by a surrogate physical activity– virtual activity. Stooped backs, poor eyesight, obesity varying degrees heaviness, sluggishness of movements, fatigue, insomnia - all these are the evil fruits of civilization. The percentage of these diseases among young people, teenagers and schoolchildren has sharply increased - but previously they mainly affected older people. Curvature of the spine (scoliosis), which later turns into osteochondrosis, is an inevitable result of sedentary time.

With a sedentary lifestyle, almost half of the blood in the human body is in the so-called “depot” - the liver, spleen, and skin. As a result, all tissues, muscles and organs do not receive enough oxygen - the main elixir of life. After all, when moving, the blood “depot” actively releases blood into the vessels, metabolism is positively accelerated, waste and toxins are removed from the body much faster.

Poor blood circulation due to physical inactivity leads to heart and brain suffering. It is not for nothing that bedridden patients complain of headaches and cardiac colic. After all, the lack of movement simply does not allow them to recover!

Every person who leads a sedentary lifestyle sharply decreases their usual metabolism due to insufficient supply of essential oxygen to the body. And chronic, habitual oxygen starvation leads to an early risk of atherosclerosis, strokes or heart attacks, pulmonary diseases. Physical inactivity provokes obesity, bones lose calcium and become fragile, like those of old people. For example, after three weeks bed rest Due to illness, bones lose as much mineral matter as in a whole year of life. Lack of movement reduces the micropumping function of skeletal muscles, causing the heart to lose its best helpers - circulatory disorders and various cardiovascular diseases - a natural result with an unimportant outlook is inevitable.

Another danger that many not only don’t think about, but don’t even suspect is muscle atrophy, decreased vitality, the appearance of early wrinkles, memory loss, the appearance of obsessive dark thoughts - this whole “bouquet” of little troubles that spoil the mood are the first signs premature aging. Longevity without daily movement of all muscles is impossible!

Statistics show that even tumors appear more often in those who move little. But muscle training, regular exercise or just long walks, on the contrary, will have the most positive effect on all functions of the body, increasing immunity and reserves human body. Even elderly people who engage in feasible physical labor have flexible and elastic blood vessels, as a result of which they are much less likely than their sedentary peers to suffer from angina, heart attack, and other heart diseases.

It should be remembered that the older a person is, the fewer working capillaries he has in his body. But, if it actively moves, then the capillaries in the working muscles do not deteriorate, still performing their function of supplying tissues with oxygen. Muscles that receive regular exercise age much more slowly. But among people involved sedentary work, the vessels of the legs suffer from immobility and quickly age. A defect in the venous valves occurs, leading to blockage and expansion of the leg veins, a tendency to thrombus formation due to blood stagnation. And that is why, in order to avoid troubles with your legs, you need to periodically exercise them - walk more often, use the stairs instead of the elevator, walk a couple of public transport stops.

Unfortunately, older people often play it safe, trying to “save” their tired muscles, try to go out less often, sit in front of the TV, and limit themselves to even age-appropriate workloads. And therefore their blood circulation worsens, and pulmonary failure. As a result, this lifestyle can lead to early atherosclerosis, pneumosclerosis, coronary heart disease and even sudden death.

This is also proven by numerous experiments on laboratory animals. Birds that have lived for a long time in a cramped cage cannot fly and die because the heart cannot withstand the load. The same thing awaits a person - dire consequences a sedentary lifestyle leads to a sad end. And to prevent this from happening, you should follow a few simple recommendations:

Do morning exercises every day for at least 30 minutes;

walk for at least 20 minutes every evening;

go shopping only on foot (carrying heavy packages and bags strains muscles and loses excess weight);

give up bad habits and unhealthy diet;

periodically do some kind of work on the street (weed the garden or chop wood);

run at least 10 minutes a day;

if possible, buy an inexpensive exercise machine (an exercise bike or even a jump rope);

sign up for any sports section (swimming pool, dancing, fitness or just aerobics for the elderly);

eat as many vegetables, fruits and bee honey, drink more water or other liquid such as juice, compotes or green tea, eat soups more often and drink mineral water.

There are so many different types of sports and simply active movement in the world that it won’t be difficult to choose exactly what you like best. After all, only by doing something that makes the muscles work, the mood improves, and the body becomes slimmer, a person lives truly harmoniously! But to put it simply, you just need to always be in good shape and lead a healthy lifestyle, then you won’t have to correct your own mistakes. And before experimenting with your health, you should always consult a doctor. And then, fully armed, a person will be able to live happily ever after, as planned by Mother Nature.

Regular physical activity is necessary to maintain a healthy body. Lack of exercise leads to obesity, cardiovascular diseases, musculoskeletal disorders, constipation, hemorrhoids, and also affects the overall deterioration of the vitality of the body.

Obesity.

A sedentary lifestyle very often goes hand in hand with poor nutrition- while spending time in a passive way, probably consuming unhealthy foods (candy, chips, etc.).

Obesity is a problem for people who spend more time sitting at home. Obesity is the starting point for a number of complications:

hypertension, atherosclerosis;

metabolism (such as type II diabetes, metabolic syndrome);

musculoskeletal disorders (degeneration of the spine and joints);

psychological complexes, and decreased self-esteem, etc.

Obesity is one of the elements of the so-called metabolic syndrome consisting of the following symptoms:

increased levels of triglycerides in the blood;

reduced levels of “good” cholesterol in the blood;

high blood pressure hypertension;

elevated fasting blood glucose (minimum 100 mg/dL or diabetes).

Cardiovascular diseases.

Hypertension and atherosclerosis are modern diseases civilization. This is caused by, among other things, a sedentary lifestyle. The above diseases are the cause of premature death.

Another disease that can result from a sedentary lifestyle is venous insufficiency.

Diabetes

Another disease that can be called the disease of civilization, and which is largely the result of a sedentary lifestyle, is diabetes II. On its basis, insulin resistance gradually increases. In the treatment of type II diabetes, physical activity is very important in addition to medication and diet.

Back pain and arthritis and osteoarthritis are more common cause visiting a doctor. Very often, the above problems are the result of a sedentary lifestyle, as well as those associated with overweight and obesity. The joints and spine are overloaded, plus lack of exercise leads to loss of elasticity, and deformation of the spine and decalcification of bones.

Haemorrhoids.

Activity is very important for proper functioning digestive system. A sedentary lifestyle leads to intestinal and abdominal muscle weakness, and, - to constipation. Frequent constipation leads to the formation of hemorrhoids. Besides, chronic constipation leads to the formation inflammatory diseases intestines, as well as the production of toxins that negatively affect the body.

Lack of energy, weakness and apathy.

It is also worth noting the beneficial effects of physical activity (especially outdoors) on the overall vitality of the body, as well as mood - with physical exercise endorphins, hormones of happiness, are released. Lack of physical activity leads to low mood, lack of energy, and weakening of the body, and thus increases susceptibility to disease.

Lack of physical activity also leads to poor attention and decreased ability to absorb knowledge. Children perform worse at school than their physically active peers.

In general, lack of physical activity is the cause of many complications of various systems, worsening the quality of life, and also leading to a reduction in life expectancy. Lack of physical activity leads to a number of diseases. Therefore, prevention is important - find time for physical activity, this will improve your health and prevent the development of complications of a passive 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) is one of the most pressing problems in modern world, which negatively affects a person’s condition, 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 the negative impact of 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 increase the risk of developing organ diseases of cardio-vascular system, for example, coronary artery 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 human mobility, these chromosomal regions are shortened many times faster than with active image life, resulting in the manifestation of age-related signs and premature appearance of symptoms of aging.

Mental disorders

Probably the most unpleasant consequences of a sedentary lifestyle for the body are disorders 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 prostate gland. Which leads to loss of male strength and 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!