Sedentary lifestyle: The silent enemy

Sedentary lifestyle is the lack of regular physical activity , defined as: “less than 30 minutes of regular exercise per day and less than 3 days per week”

The modern world is facing a health crisis that has emerged stealthily but relentlessly: the pandemic of sedentarism. The changing lifestyle habits that characterize Western societies, advances in transportation systems and technology, as well as new forms of entertainment, contribute to both children and adults adopting sedentary behaviors, which are detrimental to health. In this blog, we will explore the impact of sedentary lifestyle on health, its causes and consequences, and provide advice on how to combat this crisis.

What is Sedentarism and Why is it on the Rise?

Sedentary lifestyle is a lifestyle characterized by a lack of regular physical activity or the absence of significant physical activity. The causes of this trend are varied and range from technological advances that keep us sitting at work to the convenience of vehicles for commuting. Digital entertainment and the prevalence of electronic devices have also contributed to the reduction in physical activity.

Causes of Sedentary Lifestyle and Strategies to Combat It

1. Teleworking

Cause: The rise of teleworking has led to greater sedentarism, as many people spend long hours sitting in front of their computers.

Strategy: Incorporate active breaks during teleworking. Get up, stretch your muscles, and take a short walk every hour. Consider an adjustable desk for occasional standing work.

2. Lack of personal planning

Cause: Lack of proper planning can result in you not making time for physical activity in your daily routine.

Strategy: Schedule your exercise sessions like an important appointment. Make a commitment to yourself to keep these appointments, just like you would with any other commitment.

3. Excessive use of electronic devices

Cause: Excessive time in front of electronic devices, such as smartphones and televisions, can lead to a sedentary lifestyle.

Strategy: Set time limits for device use and be sure to include periods of physical activity in your day.

4. Lack of motivation

Cause: Lack of motivation can make it difficult to maintain an active lifestyle.

Strategy: Find physical activities that you enjoy. You can try sports, dance classes, hiking, or other activities that excite you.

5. Stress

Cause: Chronic stress can cause people to avoid physical activity.

Strategy: Exercise is a great way to combat stress. Include physical activity as part of your stress management strategy.

6. Chronic diseases

Cause: Some chronic diseases can limit a person's ability to be physically active.

Strategy: Consult a health care professional to develop a safe exercise plan tailored to your medical needs.

7. Lack of sleep

Cause: Lack of sleep can make you exhausted and less inclined to be active.

Strategy: Prioritize quality sleep and establish a proper rest routine to feel more energetic during the day. If you have trouble falling asleep and getting quality rest, try incorporating nutritional supplements such as Ganbatte Recharge to combat the lack of sleep and rest.

8. Self-esteem problems

Cause: Low self-esteem can lead to insecurity and avoiding social situations, such as exercising in a group.

Strategy: Work on improving your self-esteem and remember that every effort counts, regardless of your current fitness level.

9. Disinformation

Cause: Lack of knowledge about how to start being more active can be a barrier.

Strategy: Do your research and seek out resources, such as online exercise programs or advice from health professionals, for guidance.

10. Lack of healthy habits

Cause: Lack of healthy habits in daily routine can contribute to a sedentary lifestyle.

Strategy: Establish healthy habits, such as eating a balanced diet and getting enough sleep, to give you the energy to be active. You can also introduce supplements such as Ganbatte Boost to help you stay energized throughout the day.

Consequences of a Sedentary Lifestyle

Sedentary lifestyle has a negative impact on health at multiple levels. These are some of its most notable consequences:

1. Weight Problems and Obesity: Lack of physical activity leads to weight gain and the risk of developing obesity, which in turn increases the chances of cardiovascular disease, type 2 diabetes, and other weight-related health problems.

2. Cardiovascular Problems: Inactivity can increase blood pressure, cholesterol and the risk of heart disease.

3. Musculoskeletal Problems: A sedentary lifestyle contributes to muscle weakness and bone deterioration, which can result in chronic pain and an increased risk of fractures.

4. Mental and Emotional Impact: Lack of physical activity can also affect mental health, contributing to stress, anxiety and depression.

5. Digestive Problems: Lack of movement can slow digestion and cause gastrointestinal problems.

6. Reduced Longevity: Studies have shown that a sedentary lifestyle can shorten life expectancy by increasing the risk of serious illnesses.

Tips to Combat Sedentary Lifestyle

Overcoming the pandemic of sedentary lifestyle is a challenge that requires a conscious effort. Here are some tips to incorporate more physical activity into your daily life and combat its harmful effects:

1. Set realistic goals: Start with small, achievable goals. You can start by walking 15 minutes a day and gradually increase.

2. Build Exercise into Your Routine: Plan specific times to exercise and make them part of your daily routine. This can include gym sessions, yoga, walks or just stretching.

3. Enable Work Breaks: If you work sitting down, set reminders to get up and move around for a few minutes every hour.

4. Encourage Family Activity: Engage in physical activities as a family, such as hiking, biking, or outdoor sports.

5. Incorporate Active Transportation: If possible, use a bicycle or walk instead of a car or public transportation.

6. Reduce Screen Time: Limit screen time and set limits on electronic device use.

Here is an action guide to start incorporating more activity into your daily routine and counteracting a sedentary lifestyle.

The global pandemic of sedentary lifestyle is a reality that affects the health of many people around the world. However, each of us has the power to combat it by adopting a more active and conscious approach to life. By integrating more physical activity into our daily routine and promoting an active lifestyle for ourselves and our families, we can fight the harmful effects of sedentary lifestyle and improve our long-term health.

Written by Ana Saiz

Co-founder of Ganbatte Superfoods