A physical activity is any bodily movement produced by the skeletal muscle which requires energy expenditure.
According to the World Health Organization, 60 to 85 percent of the population worldwide does not engage in enough physical activity. Physical inactivity is the 4th leading risk factor for global mortality.
Sedentary activities include:
- riding in a car;
- playing cards;
- writing letters;
- talking on the telephone;
- listening to the radio or music;
- using a computer;
- watching television;
Recent research established that having a high level of sedentary behavior significantly impacts in a negative way your overall health, especially diet, body weight, and physical activity.
A relationship between sedentary behavior and deleterious health consequences was noted as early as the 17th century by Bernadino Ramazzini, an occupational physician.
Moreover, a 12-year study of 17,000 Canadian adults concluded that people who spent most of their time sitting were 50 percent more likely to die during the follow-up than people that sit the least, even after controlling for smoking, age, and sex.
#1 Your Are Obese
Obesity is generally characterized as a body mass index (BMI) between 30 and 39.9, while extreme obesity is a body mass index of 40 and above.
It is well known that sedentary behavior and obesity coexist and that both are associated with cardiovascular disease, especially in women.
#2 You Have A High Resting Heart Rate
Your resting heart rate is the number of times your heart beats a minute. The normal range for resting heart rate is anywhere between 60 and 90 beats per minute. Above 90 is considered high.
The average resting heart rate of an elite 30-year-old male athlete ranges from 49 to 54 beats per minute, while the resting heart rate for women of the same fitness level and age ranges from 54 to 59.
Dyspnea is the medical term for shortness of breath, and it feels like you have an intense tightening in the chest, need more air, or even as though you are suffocating.
If you are out of breath with pretty low-intensity movements and can’t remember the last time you worked out, exercising more frequently will most likely help.
Important note – shortness of breath on exertion is a symptom that your lungs are not getting enough carbon dioxide out or not getting sufficient oxygen in. It can be a warning sign of something serious.
#4 You Have Sleep Problems
Presently, an estimated 40 percent of American adults get less than the recommended amount of sleep.
Prolonged sedentary behavior tends to be linked with an increased risk of sleep disturbance and insomnia in the existing literature.
#5 You Can’t Do 5 Pushups At A Time
A pushup uses your own body weight as resistance, working your upper body and core at the same time.
For most individuals who are out of shape, 5 pushups seem like an impossible goal.
Recent evidence suggests that the negative effects of sedentary behavior on markers of vascular health, and, to a lesser degree, traditional cardiovascular disease risk factors, are likely responsible for the increased cardiovascular disease incidence and mortality linked with sedentary behavior.
According to a 2014 study, the most sedentary people had greater waist circumference, higher body mass index (BMI), and higher systolic blood pressure, with a substantial upward trend in each tertile.
Many underlying factors come together to raise the risk for type 2 diabetes mellitus, including environmental factors like physical inactivity, calories intake, nutrition, and unhealthy sleeping patterns.
Actually, it is a well-established fact that lack of physical exercise puts you at a higher risk of diabetes mellitus and obesity.
According to statistics, 90 percent of type 2 diabetes diagnoses could be prevented if just a few risk factors were eliminated.
#8 You Are Depressed
Too much lying around watching TV or sitting at the computer notably increased the risk of depression, according to a 2014 analysis of studies that was published in the British Journal of Sports Medicine.
Also, a 2015 study done at the Deakin University’s Center for Physical Activity and Nutrition Research concluded that watching TV, sitting at a desk, playing video games, and looking at your phone not only contribute to lack of physical activity, they can substantially raise anxiety as well.
A Harvard Health Publications report established that a 60-minute walk three times a week or a brisk 35-minute walk 5 days a week had a substantial influence on mild to moderate depression symptoms.
#9 You Have Poor Memory
According to a preliminary study by UCLA, sitting too much is strongly associated with changes in a section of the brain which is important for memory.
Moreover, middle school students who are in the best physical shape brought home better report cards and outscored their classmates on standardized tests, according to a study issued on December 6, 2012, in the Journal of Sports Medicine and Physical Fitness.
#10 You Have Back Problems
Spine surgeon says that sitting for prolonged time distorts the natural curve of the spine, that means your back muscles have to hold your back in shape.
The good news is that by being proactive you can make bad episodes less painful and less frequent, as per the American Academy of Orthopaedic Surgeons.
Tip – placing your hands on your lower back and stretching backward will take the pressure off your back and keep the muscles from getting stiff.
How Long Does It Take To Get Out Of Shape?
According to the data, 1 month of inactivity will result in about 20% decrease in your VO2max (the maximum rate of oxygen consumption measured during incremental exercise).
What To Do?
You don’t have to be an Olympic runner or spend all day on the treadmill either.
Moderate-intensity physical activities are sufficient for most people, like – cycling or brisk walking. Moderate-intensity activities are those that get you moving fast enough to burn off 3 to 6 times as much energy per minute as you do when you are sitting.
It is recommended to start off at a slow pace, walking for about half an hour at least 3 days a week or every second day. As your endurance level improves, increase to 60 minutes.