A sedentary lifestyle has become the norm in modern society, where many jobs require sitting at a desk or in front of a computer screen for extended periods.

With advances in technology, more people are spending their leisure time sitting down, whether it’s watching television or playing video games. The sedentary lifestyle has become a concerning public health issue as research shows that it is linked to various chronic diseases, including heart disease, diabetes, and cancer.

However, what’s less known is that it is also linked to increased mortality rates.

What is a Sedentary Lifestyle?

A sedentary lifestyle is defined as a pattern of behavior characterized by little physical activity or movement.

People who lead sedentary lifestyles spend most of their day sitting down, with limited physical activity, such as walking, standing or climbing stairs. The term is often used interchangeably with physical inactivity, although sedentary behavior specifically refers to prolonged periods seated or lying down.

A study published in the Journal of Physical Activity and Health found that sedentary behavior accounts for 78% of waking hours in adults.

How Sedentary Lifestyles Affect Mortality Rates

The link between sedentary lifestyles and premature death was first discovered in a study published over a decade ago.

The study, published in the American Journal of Epidemiology, followed over 30,000 adults for eight years and observed a direct correlation between mortality rates and the amount of time spent sitting. The study found that people who spent more than six hours a day sitting had a 40% higher risk of death within 15 years than those who sat less than three hours a day.

The reason why sedentary lifestyles affect mortality rates is due to the impact on the body’s metabolism.

Prolonged sitting causes a reduction in metabolic rate, leading to a decrease in energy expenditure, which contributes to the development of chronic diseases. Studies show that when we sit, we burn fewer calories than when we stand or move. Over time, this results in weight gain, obesity, and an increased risk of chronic diseases such as heart disease, diabetes, and cancer.

The Health Risks of Sedentary Lifestyles

Sedentary lifestyles have been linked to numerous health risks, including:.

1. Obesity

Sedentary lifestyles contribute to an imbalance between energy intake and expenditure, causing weight gain and obesity. The lack of physical activity also leads to muscle loss and a decrease in muscle mass, which further contributes to weight gain.

2. Type 2 diabetes

Sedentary lifestyles are a major contributor to the development of type 2 diabetes. Lack of physical activity leads to insulin resistance and decreases the body’s ability to regulate blood sugar levels.

3. Heart disease

Sedentary lifestyles are a significant risk factor for heart disease.

Prolonged sitting increases blood pressure and cholesterol levels, which contributes to the development of atherosclerosis, a condition that narrows the arteries, making it more difficult for blood to flow through them.

4. Cancer

Sedentary lifestyles have been linked to an increased risk of certain types of cancer, such as colon, lung, and breast cancer.

Studies suggest that prolonged sitting leads to changes in the body’s metabolism, which increases the likelihood of cancer development.

How to Combat Sedentary Lifestyles

The dangers of sedentary lifestyles can be mitigated by making simple lifestyle changes. Here some effective strategies to combat sedentary lifestyles:.

1. Regular exercise

Regular exercise is essential for maintaining good health. It can help reduce the risks associated with sedentary lifestyles by improving metabolism, reducing stress, and preventing chronic diseases.

The American Heart Association recommends at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.

2. Take breaks

People who have desk jobs should take frequent breaks to stand and stretch throughout the day. Taking a break every 30 minutes to stand up and walk around can reduce the risks associated with prolonged sitting.

3. Stand up and move

Standing up and moving around regularly can help counteract the effects of a sedentary lifestyle. Standing desks can be an effective way to break up long periods of sitting and encourage movement.

4. Walk or cycle to work

Walking or cycling to work is an excellent way of incorporating physical activity into daily life. It reduces the time spent sitting in cars or public transport and contributes to a healthier lifestyle.

5. Be mindful of leisure time

Limiting sedentary activities such as watching TV or playing video games can be beneficial for health. Instead, try to engage in activities that involve standing or moving, such as walking, hiking, or dancing.

Conclusion

The link between sedentary lifestyles and mortality rates is clear. Leading an active lifestyle is essential for maintaining good health and reducing the risk of chronic disease.

Making simple changes such as taking frequent breaks, standing up, and exercising regularly can help counteract the effects of prolonged sitting. Taking steps to avoid a sedentary lifestyle can go a long way in improving health outcomes and increasing lifespan.