Inactivity is one of the leading causes of death worldwide. Despite its prevalence, many people underestimate the dangers of living a sedentary lifestyle and fail to engage in regular physical activity.

According to the World Health Organization (WHO), an estimated 1 in 4 adults and 4 out of 5 adolescents do not engage in enough physical activity, putting them at risk for chronic disease and premature death.

What is Inactivity?

Physical inactivity refers to an individual’s limited participation in moderate-to-vigorous physical activity (MVPA) such as walking, cycling, running, and swimming.

Adults should aim for at least 150 minutes of moderate-intensity physical activity or 75 minutes of high-intensity physical activity per week. Children and adolescents should aim for at least 60 minutes of MVPA every day.

The Harmful Effects of Inactivity

The harmful effects of inactivity go beyond increasing the risk of obesity and cardiovascular disease. Inactivity has been linked to a myriad of health problems, including:.

Increased risk of type 2 diabetes
Increased risk of breast and colon cancer
Muscle loss and reduced strength and endurance
Decreased bone density, which increases the risk of fractures and osteoporosis
Increased symptoms of anxiety and depression
Sleep disturbances

Inactivity and Cardiovascular Disease

One of the most well-known impacts of inactivity is its role in increasing the risk of cardiovascular disease (CVD).

CVD refers to conditions that affect the heart and blood vessels, such as coronary heart disease, heart attack, stroke, and peripheral artery disease.

According to the World Heart Federation, physical inactivity accounts for approximately 3.2 million deaths annually worldwide.

The American Heart Association reports that physical inactivity is a major risk factor for developing CVD, increasing the risk by up to 35 percent. In fact, those who are inactive have double the likelihood of developing CVD compared to those who engage in regular physical activity.

Inactivity and Cancer

In addition to cardiovascular disease, inactivity has been linked to a higher risk of certain types of cancer. According to the WHO, approximately 1 in 6 deaths globally is due to cancer.

Studies have shown that physical inactivity increases the risk of several types of cancer, including breast, colon, and lung cancer.

A meta-analysis of 116 studies showed that physically inactive women have a 20 percent higher risk of developing breast cancer compared to women who engage in regular physical activity.

Similarly, a study published in the International Journal of Cancer found that men who are physically inactive have a 30 percent higher risk of developing colon cancer compared to men who engage in regular physical activity.

How to Combat Inactivity

The good news is that the harmful effects of inactivity can be mitigated by engaging in regular physical activity. Even small amounts of physical activity can have a significant impact on reducing the risk of chronic disease and premature death.

The American Heart Association recommends starting with a goal of 150 minutes of moderate-intensity physical activity per week.

Some ways to combat inactivity include:.

Walking or biking to work or school
Taking the stairs instead of the elevator
Jogging or biking for leisure
Participating in sports or fitness classes
Doing housework and yard work

The Bottom Line

Inactivity is a major public health concern, responsible for an estimated 5 million deaths worldwide each year.

The harmful effects of inactivity go beyond increasing the risk of obesity and cardiovascular disease; it has also been linked to an increased risk of cancer, decreased bone density, sleep disturbances, and more. By engaging in regular physical activity, even small amounts, individuals can reduce the risk of these negative health outcomes and improve overall health and well-being.