In an ever-changing world, technology has brought significant changes to our lifestyles. We are more and more sedentary. This involves decreasing physical activity and increasing time sitting in front of screens. 80% of adults say they spend 3 hours or more a day in front of a screen outside of their work, compared to 53% in 2006-2007, with a more marked increase among women. Only just over half (53%) of women in France meet the WHO recommendations for physical activity. This is at least 2.5 hours per week of moderate intensity activity, or 1.15 hours of intense activity, according to a study published on June 9, 2020 in the “Weekly Epidemiological Bulletin” of Public Health France.
But what are the risks to our health and what should we put in place to prevent them?
The major risk of a sedentary lifestyle is the profound impact on our mental well-being. Studies have shown a correlation between insufficient physical activity and impaired brain activity. Hormone production can also be affected, leading to imbalances that can influence mood, sleep, and metabolism.
IIt's not just a lack of physical activity, but also the fact that we spend long hours sitting, often in front of screens. It is much more than a simple expenditure of energy! It causes a decrease in the production of neurotransmitters such as serotonin and dopamine, which are closely linked to our mood and well-being. This can lead to increased stress, anxiety and influence our sleep quality and mental health.
In addition, physical inactivity can contribute to social isolation. When we spend long hours sitting at home or in the office, we have fewer opportunities to engage socially. Interactions are essential for our emotional well-being, and their absence can accentuate feelings of loneliness and isolation, thus triggering mental health problems.
But that's not all, because the respiratory system also suffers adverse effects from lack of physical activity. A loss of lung capacity can thus limit resistance to effort and quality of life.
A sedentary lifestyle can also weaken the immune system, making the body more susceptible to disease and infection. There is a decrease in the production of essential immune cells.
The impact of a sedentary lifestyle on the muscles is considerable. The reduction in muscle mass can not only lead to a drop in strength, but also reduce the ability to regulate blood sugar. In addition, cardiovascular risks increase, with a decrease in the capacity of cardiac contraction and the development of cholesterol plaques in the arteries.
The pancreas can also be affected, gradually losing the effectiveness of the insulin it produces. This can contribute to the development of type 2 diabetes. With regard to the joints, a sedentary lifestyle can lead to a breakdown of cartilage tissue and an increased risk of problems.
Fortunately, there are several simple steps one can take to maintain an active and healthy life.
It is important to incorporate physical activity into our daily routine. Taking the stairs instead of the elevator, walking or cycling for short distances and even parking a few steps from our destination can help maintain an adequate level of physical activity.
Finding a physical activity that we enjoy can motivate us to move. This can range from dancing to swimming to gardening or playing a sport. All of these can help regulate mood, reduce stress, and improve sleep quality.
If our schedule is busy, it is advisable to take a break every hour to stretch, do some squats or walk around the room.
It is important to encourage the whole family to participate. Organizing group activities, such as hikes, bike rides or outdoor games, can not only be fun, but also beneficial for everyone's health.
And then technology can be used wisely to encourage you! There are apps that can help set goals and monitor progress.
So let's stay positive! A sedentary lifestyle does indeed present significant risks, affecting various aspects of the body and metabolism. However, it is possible to take steps to prevent these risks in our daily lives. By changing our habits, we can improve our overall well-being.
In a fitness program with gradual return to physical activity, it is also important to monitor your diet and turn to Neuronutrition. Find the interview with Gauthier Thiry Nutritionist on our blog.
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