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

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 life-threatening. 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 defective organ function, due to which people suffer from various ailments: atherosclerosis, osteochondrosis, ischemic disease and others.

According to experts, when we sit, the load on. In addition, few of us try to maintain correct posture. Prolonged sitting in the wrong posture can lead to scoliosis.

Also, when a person spends a long time in a sitting position, blood stagnates in the pelvic organs, which increases the risk of hemorrhoids and constipation. Add to this irregular and improper nutrition - as a result, people are constantly accompanied by unpleasant symptoms that significantly reduce the quality of life.

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

How to solve the problem?

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

The easiest and at the same time effective way is. Daily walks will not only ensure full blood circulation, but also solve the problem of extra pounds, paint a healthy blush on your cheeks and give you a good mood, because during physical exertion, the hormone of happiness and joy is produced. Instead of swallowing handfuls of various medications, set aside some time in your busy schedule to walk. Depending on the state of health, a person should walk from 3 to 11 km per day. Alternatively, you can go swimming or 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, unless there are special contraindications for this. In general, a walk is an effective and, importantly, a free medicine.

Of course, the best option would be regular, at least three times a week, visiting a fitness club with all the programs it offers, or doing some kind of sport. If employment and finances do not allow, then you can 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, leave public transport one or two stops before your own, after dinner, before going to bed, take a short walk.

In public transport, make way for those who really need it, and you yourself prefer to ride while standing. This will stretch the muscles and train the vestibular apparatus. In your spare time, get off the couch and go for a walk or bike ride.

In the event that this does not confuse the colleagues sitting in the office, then the exercise complexes 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. These exercises can help delay the onset of fatigue, increase productivity, and improve mood.

A sedentary lifestyle is the cause of many serious illnesses. But each of us is able to protect ourselves from ailments. The main thing is to stop being lazy.

Exercise, eat well and!

The more humanity develops, the less the need for physical labor. The overwhelming majority of modern people 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 provided, but why does a sedentary one have a negative effect on health? Fewer and fewer people can boast of unlimited energy, no headaches, no back pain.

In fact, the human body is 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 inability to spend calories.

How to determine if you are at risk?

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

• at the workplace, spend about 6-7 hours in a sitting position;
• take breaks very rarely;
• practically do not move on foot;
• you get to work and home by your own vehicle or convenient public transport;
• do not walk up the stairs, move exclusively by elevator;
• you prefer passive recreation: going to the cinema, watching TV, and so on;
• additional activities or hobbies are also associated with sitting;
• you are not doing 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 a risk group.

Negative consequences

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

In addition, most of the population of large cities eats "wrong" foods, preferring fast food and convenience foods. And this is another important provoking factor in the development of 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 spinal problems. These are pain in the lower back, cervical spine, scoliosis and curvature. Over time, osteochondrosis develops, there is limited motor function, pain in the lower and upper extremities. Sprains, dislocations, and even fractures are common.

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

Unambiguously, changes occur in the joints, they become inflamed, since they do not perform the function assigned to them. Today, the problem with joints does not arise in old age, but also appears in young people.

Problems with blood vessels and heart

Why is a sedentary lifestyle dangerous? It can cause the development of pathologies of the cardiovascular system. The heart muscle is so weak that even a short run on the same tram causes the heart to work to its limit.

There is a frequent heartbeat, tachycardia develops, which can cause the development of arrhythmias. And all this can end with myocardial infarction.

Constant sitting causes pressure surges, and with consistently elevated pressure there is a huge risk of stroke.

Excess weight

Another problem that inevitably arises with a sedentary lifestyle is obesity. Excess body fat is inherently a "freeloader" for the body. Fat takes oxygen from the body, nutrients from food, without giving anything in return.

Another consequence of a sedentary lifestyle is the stomach. In particular, the abdomen appears 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 an abdomen is quite difficult. As a result, there are heart problems, shortness of breath.

Psychological changes and headaches

What does a sedentary lifestyle lead to? Mental health problems appear. It means that without physical activity, the production of serotonin (the hormone of happiness) is reduced. And this inevitably leads to a depressive state, people constantly feel moral and physical fatigue, a bad mood. Some people even get suicidal thoughts, there is 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.

Nervous disorders are often observed in a modern person, in particular, chronic fatigue syndrome, which is accompanied by insomnia.

And, of course, if physical activity is reduced, then where without headaches? After all, blood circulation is impaired, an insufficient amount of oxygen is supplied to the brain, hence the migraine, bad mood. Where will a good mood come from if you have a headache?

Varicose veins and hemorrhoids

Due to the fact that a person does not move much, he has stagnation of 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 ailment is 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 block the blood vessels leading to the lungs, heart muscle or brain.

The risk of developing varicose veins increases if a person has a genetic predisposition to this disease. A sitting position is especially harmful when the legs are laid on top of each other, then the blood vessels are additionally squeezed.

Sexual sphere

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

Respiratory system problems

Doctors have long noticed that the consequences of a sedentary lifestyle are frequent colds. And everything is due to 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. Their life cycle is short. Their number is sharply reduced if a person moves a little and stays in a polluted room for a long time. Hence the conclusion that, in addition to a sedentary lifestyle, polluted office air poses a huge risk to the respiratory system. After all, macrophages quickly die from inhaled dust. In addition to dirty office air, the risk is increased by smoking, constant inhalation of exhaust gases from vehicles.

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

What other problems may arise?

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

The latest studies, which were carried out by specialists from the University of California (USA), have shown that a sedentary lifestyle is directly related to the thinning of the brain area 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 adhere to some rules that will reduce the negative impact of a sedentary lifestyle.

Throughout the work day, try to use every opportunity to move. Set an alarm clock, let it remind you to warm up every 30 minutes.

For lunch, head to the farthest catering establishment. If possible, take active games during the break or do a warm-up with employees.

Do not deny yourself a visit to the fitness or swimming pool. It is best to devote time to sports activities at least 2-3 times a week. If the office has an elevator, then give it up, go down and up the stairs. Walk to and from work, at least a few stops. When you come home, do not immediately sit down at your computer or TV. If there are 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 and don't miss it.

Do not be lazy, do gymnastic exercises for at least 10 minutes in the morning. Get active on weekends as well. Going out into nature is a great opportunity to combine relaxation and playing badminton or a ball.

If there are problems with veins, then compression hosiery can act as a prophylactic agent. It is suitable for both healthy people and those who have varicose veins at an early stage.

Constantly follow the path of reducing the amount of food consumed. With each passing year, it will be harder and harder to get rid of body fat. Although you can fight obesity not only with the help of the gym, but also with healthy and passionate sex.

Diet

To reduce and lose weight, it is recommended to eat on a schedule. No need to snack on chips and chocolates. Snacks with good food should be every 2-3 hours. The portions should be small. Look at your lunch taken from home - do not be afraid, divide it into two, or better into three meals.

Refuse any products that can provoke the appearance of excess weight, cellulite. Such products include: smoked meats, fried poultry with skin, sweets and pastries, fatty sour cream, coffee, carbonated drinks and bananas. Useful products include: vegetables, fresh and steamed, fruits, crumbly cereals, dried fruits, dairy products.

If you want to prolong your beauty and be healthy - exercise, eat right and always be positive!

So, now we will tell you why a sedentary lifestyle is dangerous.

What is a sedentary lifestyle and how it is dangerous for the figure and health

A sedentary lifestyle (physical inactivity) - lack of regular physical activity. The most common cause of decreased activity is ordinary laziness, plus a lot of excuses that don't really exist.

Everyone can find at least 30-60 minutes for daily workouts, if someone says: "I don't have time", or "I have a sedentary job, etc." is 100% self-deception.

Many people do not understand how dangerous the IOF is, for most, the lack of sports activities is just a trifle, but it seems only until the moment when a person encounters problems related to health and appearance, then it becomes scary, therefore so as not to face the consequences of a sedentary lifestyle - start playing sports right now.

So, first, we will find out how physical inactivity affects health:

1. Insufficient oxygen supply, which in turn is the cause of such insidious ailments as: stroke, myocardial infarction, atherosclerosis, etc.;

2. Decrease in the level of lymph and blood flow in the body. This leads to an increase in bad cholesterol;

3. Slowdown, which is one of the causes of obesity and poisoning of the body with various toxic substances;

4. An increase in blood sugar levels, in connection with which diabetes may appear;

5. The aging process of organs is accelerated many times over;

6. Muscles become weak, stoop and many other problems with the spine appear;

7. It has been proven that a sedentary lifestyle can cause the development of malignant tumor formations;

Chronic fatigue can be a consequence of a sedentary lifestyle.

A sedentary lifestyle is common in today's world and is characterized by minimal and irregular physical activity. The modern person needs to take less and less actions to complete everyday tasks, which in some cases boil down to commuting to and from work, sitting at a desk for 8 hours and watching TV lying on the couch in the evening. This routine does not leave too much time to maintain good physical shape, which over time can have a significant negative impact on health and cause the development of a large number of serious diseases.

Effects of a sedentary lifestyle on health

Obesity

Being overweight is one of the most common consequences of a sedentary lifestyle. Lack of physical activity leads to a slowdown in metabolism and blood circulation, thereby reducing the number of calories burned, the excess of which is stored as fat. Obesity, in turn, is associated with an increased risk of various diseases, including cardiovascular disease, hypertension, high blood cholesterol, diabetes, certain cancers, gallbladder disease, and arthritis. Psychological disorders such as depression and low self-esteem can also show up if a person is concerned about their excess weight and body fat.

Any muscle activity, on the contrary, is aimed at maintaining normal weight, since it burns calories, and the more intense it is, the more calories will be burned.

Heart

One of the most serious consequences of a sedentary lifestyle is a high risk of developing cardiovascular diseases, such as coronary artery disease or chronic hypertension. This, as a rule, occurs due to the lack of any sports activities, and therefore the heart does not receive the necessary blood supply. Also, under such conditions, fat-burning enzymes responsible for the destruction of triglycerides in the blood become inactive. As a result, plaque forms on the walls of blood vessels, which impedes blood circulation and can cause atherosclerosis, and in serious cases, heart attack.

Exercise results in more efficient cardiovascular function, increased high-density lipoprotein, or "good" cholesterol, and a decrease in unwanted triglycerides in the blood.

Muscles and bones

With a lack of exercise, the muscles of the body become weak, which leads to a decrease in the ability to perform daily tasks. In addition, a sedentary lifestyle is bad for posture and can lead to back problems over time as the muscles that support the spine also weaken.

Osteoporosis is another possible consequence of a sedentary lifestyle. The fact is that during a sitting position, the bones do not experience any difficulties in maintaining the body. Over time, this leads to a loss of bone strength and they become more brittle. The likelihood of developing arthritis also increases.

Exercising regularly will help maintain healthy bones and joints, increase muscle strength and endurance to achieve life goals.

Diabetes

Exercise allows the body to control blood sugar levels. Lack of activity leads to an increase in it, because the less you move, the less sugar is used by the body. Elevated blood sugar, in turn, puts stress on the pancreas, which affects the secretion of the hormone insulin, thereby increasing the likelihood of developing diabetes.

Cancer

Certain cancers, such as colon and breast cancers, are also common in sedentary individuals.

Aging process

Telomeres, which are located at the ends of chromosomes and protect them from any damage, become shorter as the body ages. It has been proven that with a sedentary lifestyle, telomeres shorten faster than with an active one, as a result of which the aging process is accelerated and age signs appear earlier.

Mental disorders

A sedentary lifestyle also negatively affects mental health. Individuals who do not receive any stress are more prone to depression and anxiety. Studies have shown that regular muscle activity can reduce stress and reduce the incidence of many mental disorders. The endorphins released during exercise naturally improve mood and help you feel happier and more relaxed. In addition, exercising affects the production of the hormone serotonin, an unbalanced level of which can lead to depression, memory and appetite. Plus, improving your appearance will help improve your self-esteem and self-confidence.

Insomnia

A sedentary lifestyle can cause sleep problems because the body may not feel the need for rest under these conditions. On the other hand, regular exercise helps and improves sleep quality. However, you should avoid exercising right before bed, as the body will get too hot, which will not allow you to fall asleep quickly.

Financial expenses

Inactivity and related health problems can also lead to financial losses. Cash expenses may be required for the provision of medical services (prevention, diagnosis and treatment) related to the diseases that have arisen, and include the cost of visiting a doctor, purchasing pharmaceuticals, and rehabilitation services. In addition, there may be implicit costs associated with the loss of earnings due to the waste of working time on the elimination of medical problems that have arisen and the inability to perform work duties.

The benefits of physical activity

Research has shown that virtually all people can benefit from regular exercise, whether they engage in intense exercise or moderate exercise. Regular physical activity has a beneficial effect on most (if not all) organ systems and therefore helps prevent a wide range of health problems, including:

Since systematic muscle loading helps prevent disease and promote health, it can actually reduce health care costs.

A sedentary, sedentary lifestyle is what characterizes the modern life of most people. Unfortunately, a sedentary person puts themselves at risk of getting sick.

The worst thing is that the negative consequences do not appear immediately, which, in turn, gives the illusion of no harm. But there is harm, and in this article we will look at why a sedentary lifestyle is dangerous, what health problems it leads to.

"Criticizing - offer!" - we believe, therefore SIZOZH prepared for you, dear readers, specific recommendations on how to stay healthy in a sedentary lifestyle.

Sedentary lifestyle: causes and harm

The reasons for a sedentary lifestyle are obvious. The technosphere is what makes us move less and less.

See what the problem is. If before a person was constantly on the move, now we are working more and more with information: computers, documents, telephone conversations ... Accordingly, more and more often we sit on the priest, and less and less move.

Yes, there is work, now even a lot of entertainment - and they take place in virtual reality, on the other side of the screen. Computer games, films and TV series - all this replaces the physical activity we need by sitting in front of the screen. And, my friends, the situation doesn't even think to improve. On the contrary, technologies are actively developing in this direction, so everything will only get worse from now on.

Besides the technosphere, another reason for a sedentary lifestyle is ourselves. We ourselves make a choice in favor of sticking in front of the screen, no one forces us to do this. Such is the case, guys. SIZO recommends not blaming external circumstances, but acting. But this is so, by the way.

Okay, we figured out the reasons, but what are the consequences of a sedentary lifestyle? Maybe it's not so scary?

Alas, the answer is rather negative. and suffers from a sedentary lifestyle, this is a fact. It is wrong when, instead of moving, we constantly sit still, like plants. This leads to problems sooner or later.

Of course, our bodies have some kind of margin of safety - but this margin is limited. And when we cross this invisible line, then the consequences manifest themselves.

The worst thing is that a sedentary lifestyle ruins our health in a complex way. That is, the level of health decreases in general, which, in turn, leads to illness. But what kind of diseases - this is for each individual. Here are the diseases caused by a sedentary lifestyle:

1⃣ Overweight, obesity
2⃣ Diseases of the back and joints
3⃣
4⃣ Diseases of the cardiovascular system
5⃣ Constipation, hemorrhoids, prostatitis

Yes, these are the unpleasant consequences of a sedentary lifestyle. And this is only a small part of what we can happen to us. After all, as mentioned above, everything is individual for each person.

There is even a disease, the essence of which is a sedentary lifestyle. Her name is lack of exercise... This is a dysfunction of the body caused by a lack of physical activity. The diseases listed above are just the same consequence of hypodynamia.

So, friends, a sedentary lifestyle is wrong. Of course, it will not be possible to completely abandon it - scientific and technological progress is changing the life of each of us. And, as we can see, it is not always for the better. However, not everything is so scary. It is possible to maintain health even with a sedentary lifestyle. To do this, you should apply simple recommendations from SIZO.

How to keep healthy people with a sedentary lifestyle?

1⃣ The first tip is given by Captain Obvious - move more! Seriously - try to get up, walk, and warm up as often as possible. It is very important.

Did you know that a sedentary lifestyle negatively affects your health, even with regular exercise? Researchers from Torronto analyzed the results of 41 studies and came to a disappointing conclusion: A sedentary lifestyle increases the risks of heart disease, diabetes, cancer, and premature death, despite exercising once a day.

Friends, it's not enough to wave your arms and legs for 30 minutes a day and consider your mission accomplished on this.

It is advisable to get up and warm up every hour, periodically transfer your body to a standing position. Move - and be healthy.

2⃣ Eat right. If we spend a lot of time in a sitting position, then we can try to make up for health with proper nutrition. What is the right food? Eat and drink plenty of food. Eating fast food is out of the question - otherwise, in combination with a sedentary lifestyle, we will get a time bomb directed against our health.

Speaking of proper nutrition, one cannot fail to mention how to chew. Yes, you need to chew right too. The better we are, the more useful we extract from it, and the less we pollute and strain our body.

3⃣ This is also a great health bonus.

4⃣ Give up bad habits. Smoking, alcohol and other drugs while inactive is much more harmful. The human body, and so can not fully get rid of all the toxins entering it from the environment. And if we additionally poison ourselves and, in addition to this, constantly sit, then the body goes into "sleep mode" and performs cleaning functions much less efficiently. In other words, if the human body in motion can still to some extent get rid of the consequences of bad habits, then with a sedentary lifestyle, all the harm accumulates inside. Which, in turn, leads to health problems.

The main exercise is to be mindful. That is, to always be aware that a sedentary lifestyle is bad and, accordingly, take steps to neutralize the harm and consequences.

If we are used to sticking to the monitor and forget about everything around at this time, then one trick will help us here. There are some that block the computer at regular intervals. Install one of them - and you have to take breaks from working at the computer. Spend this time with benefit, for example, doing short exercises for warm-up and thus making up for the lack of physical activity in the body.

CONCLUSION

Friends, we examined the causes and harms of a sedentary lifestyle, and also learned how to neutralize this harm. People who lead a sedentary lifestyle get problems and diseases. But, no matter how cruel it sounds, people themselves are the cause of their troubles.

Of course, the development of the technosphere leaves an imprint on our lives, but we can still control HOW we live.

No one can take care of us better than ourselves. Only we ourselves are responsible for our health. Please never forget this.

I hope, dear reader, this article will not become one of many read and forgotten, but will really encourage you to change something in your life. And if you also write a comment or share a link in social networks, then this will be the best reward for us!

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