The same sedentary lifestyles are becoming. The consequences of a sedentary lifestyle for men and how to overcome them. Treatment and prevention

Good afternoon, dear readers! In today's rhythm, a sedentary lifestyle is a common occurrence. But, unfortunately, not everyone is aware of the consequences, which in the near future may manifest themselves in the form of various diseases of the organs and systems of the body. These diseases are not always completely cured, so they can become a burden for life. Today we’ll talk about how to minimize the risk of consequences if you still can’t completely abandon inactivity.

Why is immobility dangerous?

A sedentary lifestyle (inactivity) is an insufficient physical activity of an individual in the course of his life.

The abundance of information technology and a variety of modern gadgets save us from the need for constant or long intensive movement throughout the day. Many people work in offices and at home at computers, rarely get up from their workplace in order to stretch their arms, legs, or just move around.

On the one hand, this is a lesser burden on the body, but on the other hand, it is a danger. Thus, we do not strain our muscles, we do not train them, which in the future can turn into various kinds of diseases for us.

The results of the study of scientists

According to recent studies, a sedentary lifestyle negatively affects its duration. Those who spend 8 or more hours in a sitting position for 5-10 years live about 15 years less than those who sit less than 3 hours a day.

Such studies were carried out by implanting special biomarkers and measuring the key states of the body, which is in a sitting position for a long time.
And vice versa - in those who began to spend less than 8 hours a day in a sitting position, biomarkers began to decrease, the level of insulin in the blood returned to normal. Consequently, the risk of developing coronary heart disease, endocrine and oncological diseases decreased.

The consequences of a sedentary lifestyle in terms of biology

The natural level of blood and lymph flow decreases with low physical activity. They stagnate in the body, which leads to the production of bad cholesterol. In addition, the electrical activity of the muscles is significantly reduced, their tone is lost, lethargy and flabbiness appear.

Posture at this time also suffers greatly. It often happens that a person is not just sitting, but is in a position with a curved spine. The duration and unnaturalness of such loads is the main reason for the development of scoliosis, which in many cases may not be completely cured.

A failure in all the vital processes of the body causes the appearance of one or, as often happens, several ailments at the same time, which are poorly treated or can become chronic.

Metabolic disorders, excess weight, lethargy, fatigue - such factors should become a signal for a person that something is wrong with him. This is the body letting you know that it's time to change the conditions or, if possible, reduce the load.

Diseases from immobility

With insufficient motor activity, a malfunction occurs in the functioning of the whole organism, as well as its individual organs. All calories that were consumed with food throughout the day must be absorbed, and toxins removed.

When a person does not move enough, this rule is not fulfilled, since there is no need to waste energy. In this case, the metabolism is disturbed. An excessive amount of harmful substances accumulated by the body is not removed from it, which causes a clear deterioration in well-being.

Bad feeling

Most of those who have had to deal with insufficient physical activity, sooner or later may experience:

• a significant decrease in the flexibility of the spine;
• apathy, depression;
• hands and feet begin to grow numb and cold;
• and morning awakening;
• soreness;
• lethargy, constant fatigue.

Diseases

The consequences could be even more dire. As a result of the conditions mentioned above, diseases such as:

• Osteochondrosis and scoliosis. These diseases develop due to insufficient load on the spine. Since the joints do not move, salts are deposited in them, which can cause blockage of normal blood circulation.
• Obesity. Eating is not followed by physical activity. Consequently, a sedentary lifestyle causes the accumulation of unused resources in the body, which accumulate in the form of body fat.
• Constipation. Sitting position is unnatural for our body. A long stay in this state negatively affects the intestines, peristalsis is disturbed and constipation occurs. If this happens, then in addition to physical exertion, you also need to undergo an appropriate examination by a specialized doctor to resume a normal state.
• Constant headache. Significant overstrain of the cervical spine is its main cause.
• Phlebeurysm. Many have noticed how, after a working day spent in a sitting position, the lower limbs hurt. This happens due to stagnation of venous blood. Over time, the tone of the walls of the veins weakens.
• Problems with the reproductive system. For both men and women, sitting for a long time has a negative impact on the reproductive system. The reason is the stagnation of blood in the pelvic area. According to statistics, it is for this reason that the number of infertility diagnoses has increased significantly.

But what to do if this way of life cannot be completely abandoned? How to minimize the harm of working at a computer or activities that require being in a sitting position? Everything is very simple! It is necessary to minimize its negative consequences. And the best way out of this situation will be regular exercise.

8 Exercises to Prevent Disease

What leads to inactivity, we have already figured out. Now let's define a set of exercises that will help to cope with the negative consequences of insufficient physical activity:

1. Every hour for 15 minutes it is worth changing the position of the body. You can walk, stand, run, or just actively move your limbs in a standing position. This will make it possible to resume normal blood circulation and, as a result, normal blood supply to all organs and systems of the body.

2. If it is not possible to get up from the table, you can do the following:

• bend-unbend the legs at the knees;
• perform circular rotations of the feet;
• tilt and move the head in a circle;
• strain and relax the muscles of the buttocks;
• turn the body left and right;
• tense and relax the muscles of the back;
• raise the toes of the feet without lifting the heels off the floor;
• squeeze-unclench fingers and toes.

3. Stretch or do periodic tilts left and right.

4. Lean forward as low as possible, trying to reach your toes with your fingers.

5. Simulate walking with high knees.

6. Daily morning exercises. This should become an integral part of your day. Few do it at home before work. This is done by people who know for sure that 20 minutes spent exercising in the morning will more than pay off with normal well-being throughout the day until the evening.

7. Go for walks as often as possible. Force yourself to leave the house 20-30 minutes earlier and walk quietly to work. You will see how after a week or two you no longer want to use transport. While walking, you will have time to think, distract yourself, admire the surrounding nature and, most importantly, stretch your muscles and prepare yourself for sedentary work.

8. Spend the weekend in nature. Everyone knows that prevention is much more useful and cheaper than treatment. An active lifestyle is the key to the normal functioning of all organs and systems. If you lead an active lifestyle, you do not expose your body to the risk of diseases and pathologies.

Conclusion

Timely work on yourself, regular physical activity, and, if necessary, seeking advice from a specialized specialist will become your assistants with inactivity. Remember that any disease is easier to prevent than to cure. And it's much healthier for your health.

Stick to these simple rules! Let your work bring you only pleasure!

The material for the article was prepared by Yulia Gintsevich.

1

Sedentary lifestyle (lack of exercise) This is a real disaster that has struck modern humanity. A sedentary way of life, a long time that we spend near the computer, passive rest - all this undermines the health of our body, contributes to the emergence of a number of disorders and pathologies. It is worth taking into account that most people (and this is approximately 20% of the adult population) suffering from physical inactivity are not aware of this fact.

It seems to people that they are actively working, solving many problems, taking an active part in social life. What they overlook, however, is that most of this activity takes place in a sitting position. A culture of physical activity, a responsible attitude towards one's own body, a desire to preserve its well-being and youth for a long time - these are the simple conditions that will help overcome the problem of inactivity and avoid its devastating consequences. At the same time, in most cases, it is enough to just slightly reconsider your lifestyle and interaction with the outside world. It is worth noting that improving the overall quality of your body will allow you to visit doctors less often and reduce medical costs.

If you analyze in detail what a sedentary lifestyle leads to, you can get a very disappointing picture.

Among the basic consequences of inactivity are such phenomena as:

• slouch;
• vision problems;
• weight gain;
• deterioration in physical condition;
• diseases of the musculoskeletal system;
• exacerbation of chronic pathologies.

It is worth noting that with age, the problems provoked by physical inactivity tend to only worsen, and some disorders become chronic.

Important! A sedentary lifestyle leads to irreversible transformations in the body, in particular, causes pathological changes in the muscles, with the possibility of further atrophy.

To avoid such consequences and minimize the negative impact of physical inactivity, it is worth establishing an active lifestyle, abandoning passive leisure.

Hypodynamia and excess weight

Movement is life itself, and voluntary restriction of motor activity leads to a significant decline in strength, negatively affects health, and undermines the psychological well-being of a person. A passive lifestyle naturally leads to the accumulation of extra pounds and further obesity. First of all, the health of the body suffers. A sedentary way of life directly provokes a slowdown in metabolism and the process of blood circulation. As a result, excess calories accumulate, which are transformed into body fat. For many people, especially young girls, this becomes a real problem.

The immediate consequences of the accumulation of excess weight are the following pathological conditions:

• cardiovascular diseases;
• hypertension;
• increased cholesterol levels;
• diabetes;
• gallbladder disease;
• arthritis;
• oncological lesions.

In addition, the impact of hypodynamia on health is not limited to these consequences.

If a person is very concerned about the problem of excess weight and the complex of external unattractiveness resulting from it, states of mental depression, anxiety, and even depression may occur.

Important: It is worth noting that the consequences of a sedentary lifestyle for the body can be either quite short-term or longer, and even chronic.

The problem of excess weight is always associated with a number of other more or less serious pathologies, and can provoke serious disorders. Therefore, it is very important to monitor the state of your body, and prevent pathological changes.

Inactivity and cardiovascular disease

Cardiovascular disorders are one of the leading pathologies in the list of fatal outcomes. This fact alone makes us think about the need to reconsider our lifestyle and increase physical activity.

Please note: Physical inactivity is a direct path to diseases of the cardiovascular system and circulatory disorders. The negative impact of inactivity on the human body is manifested, in particular, in the weakening of the heart muscles and dysfunction of the blood flow.

The heart, weakened by prolonged passivity and circulatory disorders, begins to falter, and in this case, cutting pain sensations and general weakness are possible.

The most common types of cardiovascular pathologies caused by a sedentary lifestyle are:

• atherosclerosis;
• cardiac ischemia;
• chronic hypertension;
• heart attack.

One of the reasons for the occurrence of these pathologies is that during physical inactivity, a loss of activity of fat-burning enzymes is provoked, which destroy triglycerides in the bloodstream. The result of this is a plaque that forms on the walls of blood vessels, impeding the process of blood circulation, which leads to the further development of these diseases.

Musculature and musculoskeletal system

A decrease in physical activity, naturally, leads to a loss of muscle tone and a weakening of the body as a whole. Especially important is the correct structuring of the musculoskeletal system for adolescents, whose body is just being formed. Possible diseases of the musculoskeletal system that develop as a result of insufficient activity:

• osteoporosis;
• scoliosis;
• arthritis.

In addition, a sedentary lifestyle leads to a weakening of the vertebral muscles, increased bone fragility, and the formation of a stooped posture. All these problems can be avoided if you go in for sports in a timely manner, reconsider your lifestyle.

Practical advice: If you have previously led a sedentary lifestyle, do not immediately succumb to intense stress. It is best to turn to a professional trainer, or gradually increase the intensity of training, controlling the reactions of the body.

An active lifestyle will allow you to achieve strengthening of joints and bones - indicators of muscle strength and endurance will increase, additional energy will appear for the implementation of everyday goals and tasks, painful symptoms will completely disappear over time.

Inactivity and its influence on the psychosomatics of the body

A sedentary lifestyle is extremely dangerous for mental health. In this area, complex studies are currently being carried out, confirming negative forecasts.

A person who pays insufficient attention to physical activity is more prone to:

• increased anxiety;
• depression;
• stress;
• sleep disorders;
• memory disorders;
• decreased appetite;
• various clinical mental illnesses.

This tendency is due to the fact that physical inactivity causes pathological changes in the body, destroys health, including at the hormonal level.

Please note: As a result of physical exercise of any kind, endorphins are released in the body, which are responsible for the psychological well-being of a person and the achievement of relaxation.

Regular activity is the best way to stabilize the mental state of the body, return it to its normal form, improve health, improve overall well-being and eliminate pathological manifestations.

Physical activity as a panacea

Moderate sports, running, exercise will not only help maintain a good body shape, but also relieve a number of ailments. Not to mention the fact that this is the easiest way to get rid of extra pounds.

Important: It is necessary to understand that a sedentary lifestyle destroys your health consistently and methodically, without bypassing a single organ. In particular, a sedentary lifestyle is especially harmful for men, for their potency and general physical tone.

Of course, physical activity cannot cure all diseases, but its beneficial effect on the human body has been proven.

An active lifestyle will help you achieve the following goals:

• reduce the risk of developing cardiovascular pathologies;
• prevent high blood pressure;
• minimize the possibility of developing a diabetic condition;
• reduce the risk of developing oncological pathologies in the colon and mammary gland;

The disease of the new century - hypodynamia, that is, the restriction of physical activity, "generously endows" people with new and new diseases, spoils their health and nullifies all efforts to maintain a good mood. A sedentary lifestyle slowly and detrimentally affects health, chronic diseases are born, which are not so easy to get rid of if you do not change the habitual charter of life. To decide on such a global change, you should find out what threatens a sedentary lifestyle. Consider what happens to the body when physical activity is limited.

Sedentary lifestyle: how the body degrades

Why is the mood bad?

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

Weak bones? Let's go for a walk!

The marketing plans of many brands use the notion that calcium is good for bone tissue. In fact, everything is exactly the opposite. This myth dispelled Harvard scientists, which disproved the need to consume large amounts of 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

The lack of walks in the fresh air and elementary physical exercises every day endangers a healthy and sound sleep, provoking many psychological problems and the 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 move little are actively studying the question of how to lose weight with a sedentary lifestyle. Also, poor sleep 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 turns into health problems.

Decreased mental alertness

A sedentary lifestyle significantly reduces the productivity of mental work, this has been proven during an experiment, the results of which were published in The Journal of Comparative Neurology. According to these data, in one of the parts of the brain, in the absence of motor activity, neural connections are deformed. In addition, the same department is responsible for the functioning of the sympathetic nervous system (controls blood pressure through vasoconstriction). Therefore, in addition to brain disorders, a sedentary lifestyle is a sure way 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 brain plasticity. 30 minute stretching, jogging or walking is the minimum that should be present in everyone's life.

In the age of technological progress, when new inventions make it possible to significantly simplify a person's life, freeing him from physical exertion, more and more people spend their time at the computer or relaxing while lying in front of the TV. It is less and less common to meet children at playgrounds playing “Cossack robbers”, fewer teenagers are involved in sports sections, and more and more adults forget 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 (lack of exercise)- this is one of the most acute problems in the modern world, which negatively affects the human condition, can cause many serious diseases and even death. Changing the habit of moving a little, starting to play sports, or at least doing exercises every day in the morning or walking to work on foot is a hindrance to laziness. As a result, physical activity today is turning into a real feat, and more and more often on the street there are stooped silhouettes, gray faces, fat figures, lethargy of movements. Among young people, the number of chronic diseases is increasing every year, which used to be mostly the elderly. All this is the result of the negative impact of sedentary life on modern man. In this article, we will take a closer look at how a sedentary lifestyle affects a person, what are the consequences of such an addiction and how to get rid of it.

If you often stay in a sitting position or lying on the couch, then this can have an extremely negative impact on 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 of activity and sports has a bad effect on the figure and provokes an increase in body weight, because with a lack of motor activity, the metabolism in the body slows down and the number of calories burned decreases, the excess of which is deposited in the form of fat.

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

• diseases of the heart and blood vessels;
• 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 play sports increase the risk of developing diseases of the cardiovascular system, for example, coronary disease or hypertension.

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

The result of a 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 atherosclerosis and even a heart attack. Only active sports will help restore the work of the heart and circulatory system and will have a beneficial effect on the general condition of a person.

Muscles and bones

With insufficient mobility of a person, lack of sports and a decrease in activity, his body becomes weak, muscle tissue atrophies, bones become brittle, therefore, for a person who has a sedentary lifestyle, the daily implementation of elementary procedures becomes more difficult.

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

• violation of 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

Even regular exercise will help keep your blood sugar under control.

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

Therefore, a sedentary lifestyle is dangerous for life in general. The high sugar content also leads to a strong effect 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 are the so-called telomeres, which shorten as the body ages. And in the complete absence of any human mobility, these chromosomal regions shorten many times faster than with an active lifestyle, resulting in the manifestation of age signs and the premature appearance of symptoms of aging.

Mental disorders

Probably the most unpleasant consequences of a sedentary lifestyle for the body are mental disorders. 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, forms blur, a person begins to treat himself with disgust and becomes unsure of himself.

As a result:

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

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

Sleep disturbance

A 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 the rejection of a sedentary lifestyle and regular exercise can normalize sleep and completely get rid of insomnia.

Advice! Do not exercise just before going to bed, because the body will cheer up, and you simply will not be able to fall asleep.

Increase in financial costs

Lack of physical activity requires a lot of money for regular check-ups 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 work, which ultimately leads to unemployment and financial hardship.

Male pathologies

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

The impact of a sedentary lifestyle on a child's body

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;
• slowing down the development of the child's body as a whole;
• retardation of the motor skills of the limbs and impaired coordination of movement;
• rachiocampsis;
• reduction of muscle mass and deposition of fat;
• fragility of bones;
• disorders in the work of the heart and blood vessels;
• pathologies in the work of the central nervous system;
• decreased immunity;
• vision problems.

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

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

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

Of course, because technological progress is growing. For most people with the wide spread of the Internet and all sorts of gadgets, you can get everything at home: order any product, communicate with family and friends, work without leaving home, etc.

This is all good, if used in moderation, not forgetting the physical body, the healing effect of fresh air and being in nature, as well as observing occupational and leisure hygiene, etc.

Why is a sedentary lifestyle dangerous?

In people leading a sedentary lifestyle, the natural level of lymph and blood flow in the body decreases. 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 in which the posture of a person is. Indeed, in most cases, a person does not just lead a sedentary lifestyle, but sits a lot with a sincere spine. What makes a sedentary lifestyle even more dangerous and harmful to humans.

As a result of this lifestyle, there is a failure in all vital processes of the human body. First of all, in the process of metabolism. During the normal functioning of the body, all substances that are timely introduced inside should be processed and absorbed, and toxins should be removed. 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:

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

Thus, scientists came to the conclusion that in order to work productively and just 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 a short film by Valery Berchun “Immobility is a disease of civilization”.

Educational film "Immobility - a disease of civilization."

Informative and interesting program of the Russian Union for the Health and Development of Children.

The film talks about how movement affects the life of both an adult and the life of a child. The negative impact of a sedentary lifestyle - "immobility" of a modern person is illustrated. And how all this affects the harmonious and complex development of a person, especially a child.

We hope that this information will make you think 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 dramatically improve your health without resorting to expensive medication.

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