7 Inactive Lifestyle Examples And Its 10 Effects On Your Body!
Health
Published on: 27-Apr-2024
10 min read
64 views
Anushka Tripathi
7 Inactive Lifestyle Examples And Its 10 Effects On Your Body!
share on
The rise of sedentary lifestyles and the dangers of inactivity are eventually tied to modern living, where reliance on transportation, prolonged seated work, and new conveniences diminish overall activity levels. Consequently, avoiding inactive lifestyle habits has become a pressing public health concern. While physical inactivity and a sedentary lifestyle are distinct, both pose significant health risks. Know that inactivity refers to falling short of less than 2 hours and 30 minutes of recommended physical exercise weekly for adults aged 18 to 64.
Conversely, a sedentary lifestyle involves prolonged sitting or lying down, often exceeding 7 hours per day, excluding sleep time. Therefore, the repercussions of sedentary living are many, with approximately 2 million deaths annually caused due to physical inactivity. The World Health Organization (WHO) has issued dire warnings, suggesting that a sedentary lifestyle could rank among the top 10 causes of death and disability worldwide.
Alarmingly, WHO also reports that between 60 and 85% of people worldwide lead sedentary lives. This underscores the urgent need to address this pervasive yet inadequately addressed inactive lifestyle health risks. To avoid the health risks of an inactive lifestyle, learn what inactivity looks like with examples and how it affects your body, giving rise to health risks. So, keep reading!
Table Of Contents
1. What Is An Inactive Lifestyle? Or What Is Low Active Lifestyle?
2. What Is An Example Of An Inactive Lifestyle?
3. How Does An Inactive Lifestyle Affect Your Body?
4. What Are The Risks Of Being Inactive?
5. The Final Say
6. FAQs
7. References
What Is An Inactive Lifestyle? Or What Is Low Active Lifestyle?
An inactive lifestyle, a low-active lifestyle, is characterised by a lack of regular physical activity or exercise. This means that individuals need to meet the recommended level of physical activity necessary for maintaining good health and well-being. According to research by the National Institutes of Health (NIH), approximately one-third of the global population aged 15 years and older engages in insufficient physical activity.
This lack of activity significantly impacts overall health, leading to various health problems and complications. Furthermore, an inactive lifestyle can contribute to reduced quality of life and overall longevity, emphasising the importance of prioritising regular physical activity for maintaining optimal health.
What Is An Example Of An Inactive Lifestyle?
Let’s see what an inactive lifestyle looks like to recognise whether you are inactive:
1. Prolonged Sitting At Work Or Desk
Many people spend most of their day sitting at a desk or engaging in sedentary work tasks, which can contribute to an inactive lifestyle. Sitting for prolonged periods without breaks for movement or stretching can lead to stiffness, muscle tension, and poor posture.
To counteract the effects, it's essential to incorporate regular breaks for stretching and movement throughout the workday. Set reminders to stand up, stretch, or take short walks to break up long periods of sitting.
2. Passive Approach to Daily Tasks
This can include taking the elevator instead of the stairs, driving short distances instead of walking, or using remote controls instead of manually operating household appliances. Thus, leisure activities promoting movement and physical fitness should be prioritised.
To avoid a passive approach to daily tasks, look for opportunities to incorporate physical activity into your routine. Take the stairs instead of the elevator, walk or bike for short trips whenever possible, and opt for activities that require manual effort rather than passive engagement.
3. Reliance On Sedentary Transportation
Relying on passive modes of transportation, such as cars or public transit, can contribute to an inactive lifestyle. Spending extended periods sitting during commutes or driving instead of walking or biking can reduce overall physical activity levels.
Consider alternatives like walking, biking, or using public transit for shorter distances to reduce reliance on sedentary transportation. Incorporating active modes of transportation eventually increases physical activity, reduces carbon emissions, and promotes environmental sustainability.
4. Lack Of Exercise Or Physical Activity
Failing to exercise regularly or participate in recreational activities can lead to declining physical fitness and overall health. To combat a lack of exercise, prioritise scheduling regular workouts or physical activity sessions into your weekly routine.
Aim for a combination of aerobic, strength training, and flexibility exercises to promote overall fitness and well-being. Start with small, achievable goals and gradually increase the intensity and duration of your workouts over time.
5. Preference For Sedentary Recreational Activities
Preferring passive recreational activities, such as watching TV, playing video games, or browsing the internet, can contribute to an inactive lifestyle. Spending leisure time in passive pursuits limits opportunities for physical activity and can lead to excessive screen time.
To break free from sedentary recreational habits, seek out active hobbies and leisure activities that you enjoy. Try hiking, dancing, or playing sports; find activities that get you moving and engaged. Set limits on screen time and allocate more time to outdoor or physically demanding pursuits that promote an active lifestyle.
6. Minimal Physical Engagement In Household Chores
Engaging in minimal physical activity during household chores can contribute to an inactive lifestyle. Relying on conveniences such as dishwashers, vacuum cleaners, or laundry machines instead of manually performing tasks reduces physical movement opportunities.
Opt for manual tasks whenever possible to increase physical engagement in household chores. Wash dishes by hand, sweep or mop floors instead of using a vacuum cleaner, and hang laundry to dry instead of using a dryer.
7. Technology Facilitating Sedentary Behavior
The impact of technology on health has made it easier than ever to engage in sedentary behaviour, from binge-watching TV shows to scrolling through social media on smartphones. The prevalence of screen-based entertainment and digital devices can promote a sedentary lifestyle by discouraging physical activity and outdoor play.
To reduce the effects, set boundaries on screen time and prioritise offline activities that promote movement and social interaction. Incorporating tech-free zones and designated times for physical activity can help balance screen time and active living.
How Does An Inactive Lifestyle Affect Your Body? Know 10 Effects!
Let’s explore these ways in which an inactive lifestyle affects the human body:
1. Reduced Lipoprotein Lipase Activity
This enzyme helps break down fats in the bloodstream, and its reduction can lead to elevated levels of circulating fats. Reduced lipoprotein lipase activity can contribute to the development of dyslipidemia and increase the risk of cardiovascular diseases. Additionally, it may lead to weight gain and obesity due to impaired fat metabolism.
2. Impaired Glucose And Protein Transporter Activities
This affects the uptake of glucose and proteins by muscles, leading to metabolic dysregulation. Impaired glucose and protein transporter activities can result in elevated blood sugar levels, insulin resistance, and reduced muscle mass. This disruption in metabolic processes increases the risk of developing type 2 diabetes and other metabolic disorders.
3. Decreased Cardiac Output And Blood Flow
Lack of movement can reduce the heart's efficiency and decrease overall blood circulation, increasing the risk of cardiovascular problems. Decreased cardiac output and blood flow can lead to symptoms such as fatigue, shortness of breath, and chest pain. Over time, this can contribute to the development of conditions such as coronary artery disease, heart failure, and stroke.
4. Activation Of The Sympathetic Nervous System
Prolonged sitting can trigger the body's stress response, leading to increased sympathetic nervous system activity negatively affecting various bodily functions. Activation of the sympathetic nervous system can result in elevated heart rate, blood pressure, and cortisol levels, contributing to chronic stress and inflammation. This can increase the risk of developing cardiovascular diseases, immune disorders, and mental health problems.
5. Reduced Insulin Sensitivity
Inactivity can lead to insulin resistance, making it harder for cells to respond to insulin and leading to elevated blood sugar levels. Reduced insulin sensitivity can impair glucose uptake by cells, resulting in hyperglycemia and increased insulin production by the pancreas. Over time, this can lead to the development of type 2 diabetes and other metabolic complications.
6. Impaired Vascular Function
Sedentary behaviour can damage blood vessels and impair their ability to dilate and constrict properly, increasing the risk of hypertension and other cardiovascular issues. Impaired vascular function can lead to endothelial dysfunction, arterial stiffness, and atherosclerosis, predisposing individuals to heart attacks, strokes, and peripheral artery disease.
7. Altered Hormone Levels
Sedentary behaviour can disrupt the balance of hormones in the body, increasing the risk of hormone-related cancers and other disorders. Altered hormone levels can affect reproductive health, metabolism, and immune function. This imbalance may contribute to the development of conditions such as breast cancer, prostate cancer, and thyroid disorders.
8. Increased Risk Of Chronic Diseases
An inactive lifestyle is associated with a higher risk of developing various chronic conditions such as cardiovascular disease, diabetes, hypertension, dyslipidemia, osteoporosis, and certain types of cancer. Chronic diseases can significantly impact quality of life and increase healthcare costs. Adopting a more active lifestyle can help prevent or manage these conditions and improve overall health outcomes.
9. Musculoskeletal Issues
Lack of physical activity can lead to muscle weakness, joint stiffness, and bone loss, increasing the risk of musculoskeletal disorders such as arthralgia and osteoporosis. Musculoskeletal issues can result in pain, immobility, and functional limitations, affecting daily activities and quality of life. Regular exercise and physical therapy can help strengthen muscles and bones, alleviate pain, and improve mobility.
10. Mental Health Effects
Sedentary behaviour is linked to an increased risk of depression and cognitive impairment. Physical inactivity can contribute to feelings of sadness, anxiety, stress, cognitive decline and memory loss. Regular exercise and outdoor activities can improve mood, reduce stress, and enhance cognitive function.
What Are The Risks Of Being Inactive?
Having an inactive lifestyle is the cause of many chronic diseases. By not getting regular exercise, you raise your health risk of:
Health Risk | Causes | Prevention Tips |
Obesity | Inactivity leads to an imbalance between calorie intake and expenditure, resulting in excess fat accumulation. | Engage in regular physical activity, maintain a balanced diet, and limit sedentary behaviours such as excessive screen time. |
Heart diseases, including heart attack | Lack of physical activity weakens the heart muscle and contributes to plaque buildup in the arteries, increasing the risk of heart disease. | Incorporate aerobic exercises like brisk walking, cycling, or swimming into your routine, and prioritise heart-healthy habits such as quitting smoking and managing stress. |
Stroke | Sedentary lifestyles are associated with high blood pressure, obesity, and other risk factors for stroke. | Stay physically active, eat a diet rich in fruits, vegetables, and whole grains, and monitor and manage your blood pressure and cholesterol levels. |
Metabolic syndrome | Inactivity contributes to insulin resistance, obesity, and other metabolic abnormalities characterising metabolic syndrome. | To prevent metabolic syndrome, adopt a balanced diet, engage in regular physical activity, manage stress, and maintain a healthy weight. |
High blood pressure | Blood pressure can rise, and weight gain can result from inactivity. | To lower sodium intake, avoid hypertension, and maintain a healthy weight, aim for 150 minutes or more per week of moderate-intensity aerobic exercise. |
High cholesterol | Sedentary lifestyles contribute to higher levels of LDL ("bad") cholesterol and lower levels of HDL ("good") cholesterol. | Incorporate regular exercise, consume a diet low in saturated and trans fats, and avoid smoking to maintain healthy cholesterol levels. |
Type 2 diabetes | Inactivity impairs glucose metabolism and insulin sensitivity, increasing the risk of developing type 2 diabetes. | Exercise regularly, maintain a healthy weight, and consume a balanced diet rich in whole foods to prevent type 2 diabetes. |
Certain cancers, including colon and uterine cancers | Lack of physical activity is associated with an increased risk of certain cancers, including colon and uterine cancers. | Aim for at least 150 minutes of moderate-intensity aerobic activity per week to reduce cancer risk, eat a diet rich in fruits, vegetables, and whole grains, and maintain a healthy weight.
|
Osteoporosis and falls | Inactivity contributes to decreased bone density and muscle strength, increasing the risk of osteoporosis and falls. | Engage in weight-bearing exercises, consume adequate calcium and vitamin D, and practice balance and strength training exercises to prevent osteoporosis and falls. |
Increased depression and anxiety feels. | Sedentary lifestyles are associated with higher rates of depression and anxiety due to reduced physical activity and social isolation. | To improve mental well-being, incorporate regular exercise into your routine, prioritise social connections, seek professional help, and practice stress management techniques. |
The Final Say
In the end, remember, an inactive lifestyle poses significant risks to your physical and mental health, contributing to the development of various chronic diseases, musculoskeletal issues, and mental health disorders. The detrimental effects of prolonged sitting and minimal physical activity extend beyond individual health outcomes. Addressing the prevalence of inactivity requires a multifaceted approach that promotes regular physical activity, encourages the adoption of active lifestyles and facilitates movement and exercise.
FAQs
1. How is inactive lifestyle and obesity related?
An inactive lifestyle, characterised by minimal physical activity and prolonged sitting, is closely linked to obesity. When individuals expend fewer calories through activity than they consume through food and drink, excess energy is stored as fat, leading to weight gain and obesity.
2. Is a sedentary lifestyle dangerous?
Yes, a sedentary lifestyle can be dangerous. Prolonged periods of inactivity increase the risk of various health problems, including obesity, heart disease, type 2 diabetes, high blood pressure, and certain types of cancer.
3. What are the inactive lifestyle symptoms to consider?
Symptoms of an inactive lifestyle may include:
Weight gain or obesity
Fatigue and low energy levels
Muscle weakness and loss of flexibility
Increased risk of chronic diseases
Poor posture and back pain
Reduced cardiovascular fitness
4. What are the effects of an inactive lifestyle on your growth?
An inactive lifestyle can negatively impact growth, particularly in children and adolescents. Lack of physical activity can hinder bone development, muscle strength, and overall physical fitness, potentially leading to stunted growth and delayed maturation.
5. What are the inactive lifestyle causes to prevent?
Causes of an inactive lifestyle include:
Sedentary jobs or lifestyles
Excessive screen time (TV, computer, smartphone)
Lack of access to safe recreational spaces
Limited knowledge or motivation to engage in physical activity
Environmental factors like urban sprawl or unsafe neighbourhoods
6. What are the recommended solutions for overcoming the inactive (sedentary) lifestyle?
Solutions for overcoming an inactive lifestyle include:
Incorporating regular physical activity into daily routines (e.g., walking, cycling, swimming)
Setting specific goals for exercise and tracking progress
Limiting sedentary activities such as watching TV or playing video games
Joining fitness classes or sports teams
Creating a supportive environment at home and work that promotes movement and activity
7. What are the differences between an active vs inactive lifestyle?
To notice the difference, note these common differentiating factors between active and inactive lifestyles:
1. Active Lifestyle:
Involves regular physical activity and exercise.
Promotes good health, fitness, and overall well-being.
Reduces the risk of chronic diseases and obesity.
Enhances energy levels and mood.
2. Inactive Lifestyle:
Characterised by minimal physical activity and prolonged periods of sitting.
Raises the danger of heart disease, obesity, and other illnesses.
Contributes to low energy levels, poor posture, and muscle weakness.
It can negatively impact physical and mental health over time.
References
About ToneOp
ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.
Subscribe to Toneop Newsletter
Simply enter your email address below and get ready to embark on a path to vibrant well-being. Together, let's create a healthier and happier you!
Download our app
Comments (0)
Leave a reply
Your email address will not be published. Required fields are marked *
