What does a sedentary lifestyle lead to? A sedentary lifestyle is dangerous for children

Most often, laziness prevents us from going in for sports or taking a walk. Physical activity today is turning into a real feat. The world around is so mechanized that it is not necessary for a person to make efforts to achieve a result.

Meanwhile, doctors warn that a sedentary lifestyle can cause many serious diseases.

Of course, this way of life is very comfortable, but at the same time, it is extremely dangerous for life. Scientists have found that sedentary image life negatively affects human health and increases the risk of developing fatal diseases.

What is the danger?

With a sedentary lifestyle, blood flow slows down, which negatively affects the quality and speed of oxygen delivery and nutrients. chronic deficiency oxygen leads to defective work of organs, because of which people are overcome various ailments: atherosclerosis, osteochondrosis, ischemic disease and others.

According to experts, when we sit, the load on the body increases greatly. Besides, few of us try to keep correct posture. Long stay in sitting position in wrong posture can lead to scoliosis.

Also, when a person spends a long time in a sitting position, blood stagnation occurs in the organs of the pelvic area, which increases the risk of developing hemorrhoids and constipation. Add to this the irregular and malnutrition- as a result, people are constantly accompanied unpleasant symptoms which significantly reduce the quality of life.

Do not forget about the problem excess weight. A sedentary lifestyle is one of the provocateurs of the accumulation of excess energy in our body and.

How to solve a problem?

To avoid negative impact that a sedentary lifestyle has on our body is very simple. The main thing is to overcome laziness and start moving more.

The simplest and at the same time effective method- . Daily hiking not only provide full blood circulation, but also solve the problem of extra pounds, draw a healthy blush on the cheeks and give a good mood, because during physical exertion the hormone of happiness and joy is produced. Instead of swallowing handfuls of various medications, set aside some time in your busy schedule for walking. Depending on how you feel, a person should walk from 3 to 11 km a day. Alternatively, you can go swimming or skiing, but massage, contrary to mass delusion, will not help solve the problem. A visit to the gym and health group under the guidance of an experienced instructor is also welcome, if not for this special contraindications. In general, a walk is an effective and, importantly, free medicine.

Of course the most the best option it would be regular, at least three times a week, visiting a fitness club with all the programs it offers, or doing some kind of sport. If employment and finances do not allow, then it is possible three times a week for one hour.

In addition to sports, we offer variety in your daily activities. You can, for example, refuse the elevator, get off public transport one or two stops before your own, after dinner, before going to bed, take a short walk.

AT public transport give way to those who really need it, and you yourself prefer to ride standing up. This will stretch the muscles and train vestibular apparatus. AT free time Get off the couch and go for a walk or bike ride.

In the event that this does not confuse colleagues sitting in the office, then sets of exercises can be performed during the day right at work. Standard Approach, every 40-45 minutes. Perform a set of exercises for 5-7 minutes, this is the so-called. Such exercises will help delay the onset of fatigue, increase productivity and improve mood.

A sedentary lifestyle is the cause of many serious illnesses. But each of us is able to protect ourselves from ailments. The main thing is to stop being lazy.

Do sports, stick to proper nutrition and !

development modern technologies leads to the fact that a person spends most of the time in a sitting position - instead of walking a car, heavy physical labor performed automated systems. And, unfortunately, few people attach due importance to this. But in vain, because a sedentary lifestyle negatively affects the work of all vital important functions human body. This is what will be discussed in this article.

Consequences of a sedentary lifestyle

So, a sedentary lifestyle leads to such negative consequences:

1. Excess body weight. The fact is that a person whose activity is connected with sedentary work consumes more calories than they use. Because of this, he gains an average of two to three kilograms per year.
2. An increase in blood glucose levels, which can lead to diabetes first and second types. This is especially true for sweet tooth. After all, glucose, received by the blood from food consumed, is absorbed much faster and easier with active physical exertion.
3. Job failure gastrointestinal tract- Difficult defecation. In order for you to easily defecate, physical activity is required. Without it stool will stagnate in the rectum. The consequence of this manifestation may be the occurrence of hemorrhoidal cones.

In addition, the lack of proper activity leads to diseases of the joints, the entire musculoskeletal system, as well as cardiovascular and nervous system.

How to stop negative manifestations sedentary lifestyle?

If you cannot eliminate the causes of a sedentary life, then you will have to deal with the consequences, or rather, prevent them. Below we will describe several ways that it is recommended to take yourself for a daily habit.

Firstly, be sure to walk from work or go for an evening walk, give it 60 to 90 minutes. Besides that this walk improve blood circulation, relieve stress on the joints, you will also get rid of problems with insomnia.

Secondly, balance the diet according to the need for calorie consumption. Give up sweets. Replace them with dried fruits, no more than 50 grams per day, nuts, also up to 50 grams per day, as they are quite high in calories. Steam, boil and bake dishes sunflower oil use the minimum. Eat proteins, fats and complex carbohydrates (cereals, bran bread etc.). This will protect you from the set overweight body, improve digestion, significantly reduce the risk of developing diabetes - a disease that ranks third in terms of mortality in the world.

Thirdly, in the morning do exercises for ten to fifteen minutes. Agree, it takes not so much time, but all the muscles are stretched, the blood is saturated with oxygen. In addition, you will experience an incredible surge of strength.

As you can see, a sedentary lifestyle leads to a variety of negative consequences for the human body. But these consequences can be easily avoided by adopting a few of our recommendations.

In people who lead a sedentary lifestyle, the metabolism drops sharply due to insufficient oxygen supply to the body. Hence the many troubles: premature development atherosclerosis, heart attacks and strokes, lung diseases ... With physical inactivity, obesity occurs, and calcium is lost from the bones. For example, as a result of a three-week forced immobility, the loss minerals amount to a person as much as in a year of his life. Hypodynamia leads to a decrease in micropumping function skeletal muscle, and the heart thereby loses its reliable helpers, which leads to various violations circulation in the human body and cardiovascular diseases.

At rest, about 40% of the blood does not circulate through the body, it is in the "depot". Consequently, tissues and organs are worse supplied with oxygen - this elixir of life. And vice versa, during movement, blood from the “depot” actively enters the vessels, as a result of which the metabolism increases and the human body is quickly freed from toxins.

So, for example, in muscles at rest, only 25-50 capillaries function (in 1 mm 2 of tissue). In a working muscle, up to 3000 capillaries actively pass blood through themselves. The same pattern is observed in the lungs with alveoli.

Muscle inactivity leads to impaired blood circulation in all organs, but the heart and brain suffer more often than others. It is no coincidence that patients forced for a long time stay on bed rest, first of all they begin to complain of colic in the heart and headache. Earlier, when patients with myocardial infarction long time were not allowed to move, the mortality among them was much higher. Conversely, when they began to practice an early motor regimen, the percentage of recovery increased dramatically.

A sedentary lifestyle leads to premature aging of the human body: muscles atrophy, sharply reduced vitality, sets performance, early wrinkles appear, memory deteriorates, gloomy thoughts haunt ... Therefore, longevity is impossible without an active lifestyle.

But training the body for physical activity, on the contrary, has a positive effect on the function of all organs and systems, increases the reserve capabilities of a person. So, under the influence of physical exercises, elasticity increases blood vessels, their clearance becomes larger. First of all, this applies to the vessels supplying blood to the heart muscle. Systematic physical education and sports prevent the development of vasospasm and thereby prevent angina pectoris, heart attack and other heart diseases.

To prevent blood stagnation in the body, it is necessary to “force” redistribute it between the limbs and internal organs. What needs to be done for this? Force yourself to exercise regularly exercise. For example, during sedentary work, get up more often (several times an hour), do inclinations, squats, etc., take a deep breath, and after work, walk at least part of the way home. At home, it is useful to lie down for ten minutes, raising your legs.

It should not be forgotten that what older age a person, the fewer functioning capillaries remain. However, they persist in constantly working muscles. In functioning muscles, blood vessels age much more slowly than in internal organs. For example, the vessels of the legs age the fastest due to poor outflow of blood as a result of a defect in the valves of the veins. This leads to stagnation of blood, varicose veins and chronic oxygen starvation tissues with the formation of blood clots, trophic ulcers. Therefore, the muscles of the legs need to be given a feasible load throughout life, alternating it with periods of rational rest.

In a person who does not systematically engage in physical exercises, by the age of 40-50, the speed of blood movement noticeably slows down, muscle strength and depth of breathing decrease, and blood clotting increases. As a result, among such people the number of patients with angina pectoris and hypertension is sharply increasing.

At the same time, in older people leading active image life, there are no pensioners who continue to work hard sharp deterioration health.

Unfortunately, many older people are overly reinsured, afraid to once again go outside, limit their movements, avoid even a feasible load. As a result, their blood circulation deteriorates sharply, the respiratory excursion of the lungs decreases, the desolation of the alveoli increases, pneumosclerosis progresses rapidly and pulmonary heart failure sets in.

Sedentary lifestyle modern man became one of the main causes of early atherosclerosis, pneumosclerosis, coronary disease hearts and sudden death.

Numerous animal experiments testify to the same. So, for example, birds released from cramped cages, having risen into the air, died from a violation of the heart. Even captive-bred nightingales died from strong trills when they were released. This can happen to a person who leads a sedentary lifestyle.

To maintain the functioning of all organs and systems throughout life, a person must first of all take care of correct breathing. Determined that pulmonary artery, its inner shell, with sufficient oxygen inhalation, activates the functions of certain hormones. This, in particular, is the basis for treatment with oxygen, oxygen foam, as well as the aromas of a number of flowers.

With insufficient oxygen supply to the human body as a result of shallow breathing there is a violation of oxidative processes with the formation of underoxidized products with the so-called free radicals. They themselves are capable of causing a prolonged spasm of blood vessels, which is often the cause of mysterious pain in various parts body.

Any weakening of breathing, no matter what it is caused by - wrong breathing or small physical activity, - reduces the consumption of oxygen by body tissues. As a result, the amount of protein-fat complexes - lipoproteins - increases in the blood, which are the main sources of atherosclerotic deposits in the capillaries. For this reason, the lack of oxygen in the body accelerates the development of atherosclerosis in a relatively young. age.

It is noted that colds people who lead a sedentary lifestyle are more likely to suffer physical labor. What's the matter? It turns out that they have reduced lung function.

The lungs, as you know, consist of the smallest bubbles filled with air - alveoli, the walls of which are densely braided. blood capillaries in the form of a very thin network. When you inhale, the alveoli expand and expand as they fill with air. capillary network. This creates conditions for better filling them with blood. Therefore, the deeper the breath, the more complete the blood supply to both the alveoli and the lungs as a whole.

Do physically developed person the total area of ​​all alveoli can reach 100 m 2. And if all of them are included in the act of breathing, then special cells - macrophages - freely pass from the blood capillaries into the lumen of the alveoli. This is what they protect alveolar tissue from harmful and toxic impurities contained in the inhaled air, they neutralize microbes and viruses and neutralize the toxic substances they release - toxins.

The life of these cells, however, is short: they quickly die from inhaled dust, bacteria and other microorganisms. And the more polluted the air inhaled by a person with dust, gases, tobacco smoke and other poisonous products combustion, in particular, the exhaust gases of motor vehicles, the faster the macrophages that protect us die. Dead alveolar macrophages can be removed from the body only with good ventilation of the lungs.

And if, with a sedentary lifestyle, a person breathes superficially, then a significant part of the alveoli does not participate in the act of breathing. In them, the movement of blood is sharply weakened, and these non-breathing parts of the lungs have almost no protective cells. Educated defenseless. zones and are the place where the virus or microbe, which has not encountered obstacles, damages the lung tissue and causes disease.

That is why it is so important that the inhaled air is clean, saturated with oxygen. It is better to inhale through the nose, where it is cleaned of microbes and dust, warmed and moistened, and exhalation can also be done through the mouth.

Remember that the deeper the breath, the big square alveoli is involved in gas exchange, the more protective cells - macrophages - get into them. People who lead a sedentary lifestyle need to regularly practice deep breathing in the fresh air.

At inflammatory diseases respiratory organs, on the advice of a doctor, you need to exercise breathing exercises to prevent wrinkling of the alveoli, to prevent their death. At the same time, one should not forget that the lung tissue is capable of regeneration, and the lost alveoli can be restored. This contributes deep breathing through the nose, with the involvement of the diaphragm, which should not be forgotten by obese people leading a sedentary lifestyle.

A person can control his breathing, change its rhythm and depth. In the process of breathing nerve impulses, emanating from the very lung tissue, and from respiratory center affect the tone of the cerebral cortex. It is known that the process of inhalation causes excitation of cortical cells hemispheres, and exhalation - braking. If their duration is equal, these influences are automatically neutralized.

To give vigor, breathing should be deep, with an accelerated exhalation, which will also contribute to an increase in efficiency. By the way, this principle is clearly seen in the example of chopping wood: swinging an ax - deep breath, a blow to the log - a short, energetic exhalation. This allows a person to perform similar work for quite a long time without rest.

But a short inhalation and an extended exhalation, on the contrary, relax the muscles, calm the nervous system. Such breathing is used to move from wakefulness to a state of rest, rest and sleep.

The opening of the alveoli is also facilitated by an increase in intrathoracic pressure. This can be achieved by inflating, for example, a rubber toy or a ball bladder. You can also do it with effort, exhaling through the lips stretched forward and folded into a tube, pronouncing the letters “f” or “fu”.

good breathing exercise there is also a cheerful, fervent laughter, which at the same time massages many internal organs.

In a word, in order to neutralize the consequences of a sedentary lifestyle that are detrimental to health, you need to regularly, until the very old age engage in physical exercises in the fresh air, breathing exercises, harden, eat rationally. And in order for physical education and sports to bring tangible benefits, they must be practiced at least 6 hours a week.

But before you start training, be sure to see a doctor and consult with him, master the skills of self-control over your body, keep a diary of self-observation. And always and in everything observe the rules of personal and public hygiene, give up unhealthy habits.

L. N. Pridorogin, doctor.

Technological progress makes our ordinary life. If our parents still worked physically, then we give ourselves more mental labor. Designers, economists, programmers, accountants, and a dozen other major professions have one thing in common.

Similarity under the name sedentary, sedentary lifestyle. In principle, we do not need to strain when the machine is washing for us, preparing the microwave or the oven. Even coffee is no longer necessary, because there is a coffee maker.

They came home, formed in the fetal position after a delicious dinner on their own sofa. And there it was already morning: we drove by car and moved to a work chair. And so it goes on day after day for every second person.

Good progress is being made, but at this rate we will soon stop moving altogether and lose our health. A sedentary lifestyle - hypodynamia - gradually destroys our body.

First, one organ suffers, then the second, after that it starts chronic process deliberate destruction. What to do if life has changed and we are chained to chairs, armchairs and sofas?

Problems and consequences of a sedentary lifestyle

The most frequent "friends" in such cases are diseases of our musculoskeletal system. It all starts imperceptibly: pain in the neck and head, then pain in chest. The spine itself is bent, provoking the appearance of hernias and displacement of discs and vertebrae. Over time, pain feels everywhere: limbs, joints, bones.

It's hard internal organs, they begin to suffer from metabolic disorders. Due to low mobility, the brain is seriously starving, this causes circulatory disorders. Poor blood flow is not saturated with oxygen and cannot carry it to all cells of the body. The person feels it constant drowsiness and vague chronic fatigue.

Muscles, joints, bones become brittle. Gradually, most of the useful substances leave the body, and new ones do not come due to metabolic disorders. As a result, problems begin with the joints, the cardiovascular system. Constipation begins, creates excellent conditions for diabetes and early varicose veins.

Impact on the spine and posture

The spine is the first to suffer, in particular, usually cervical region. Most people work and spend their lives in front of computers. Immersed in work, we do not notice that the neck takes wrong position. Over time, osteochondrosis develops - a disease that can become the core of all subsequent health problems.

The spine is not only the support of the body, it is also muscle. As prolonged sitting muscles begin to atrophy, then other parts of the back are involved in the process. Blessed is the believer that osteochondrosis is curable.

Osteochondrosis is not treated, because a remedy has not yet been invented that can restore bone tissue. As soon as the brain stops giving commands to the muscles to move, the entire skeleton begins to deteriorate. The blood flow is sharply reduced, it is no longer enough to convey right amount calcium.

As a result, the bones begin to wear out quickly, become thinner, and the spine itself curves. In response, the discs are displaced under the pressure of the vertebrae. All these factors are associated with increased curvature of the spine.

With a sedentary lifestyle, they are seriously affected metabolic processes. They slow down, excess fat appears, forming extra pounds. Each overweight forces the spine to strain too much. Fat takes away some of the enzymes necessary for health, but in return does not give even a little.

Disturbed metabolism can cause rheumatoid diseases, provoke arthritis, osteoporosis, paralysis of the limbs.

Nutrition for an inactive lifestyle

First of all, we must forget about diets, which is more about women. A sedentary lifestyle should be accepted as a diagnosis and treated with your diet. Do you want to lose weight? Go in for sports, fitness, let's load.

With sedentary mental work, it is necessary to ensure the necessary intake of carbohydrates, especially glucose. Without it, the brain simply will not be able to perform its functions correctly. But even here, without fanaticism: one cake for lunch or in the morning, a couple of sweets for lunch.

In addition to your favorite sweets special value carry porridge - carriers complex carbohydrates. And these carbohydrates are secreted useful material slowly and dosed, without forcing the liver to connect to "pack" excess glucose.

Dietary protein must be included in the daily diet (you can choose any for yourself):

• cutlet of lean meat;
• a piece of lean fish;
• a piece of chicken (white meat);
• portion of lean meat.

But from fats we leave only vegetable oil or olive. Salads, vegetables can be eaten unlimited.

It is desirable to eat in silence, without a TV and monitor. This will prevent you from consuming too much. After all, it happens that plunging headlong into the plot interesting movie we stuff food into ourselves on full automatic until there is nothing left in the plate.

Breaks and gymnastics

The most simple gymnastics- walk for at least 20 minutes. If you live close to work, train yourself to walk that distance. Forgetting about transport and a personal car, you will ease the load on your spine and give your body a charge for the day.

At work, every 1-1.5 hours you need to move away from the monitor. Turn your head slowly, make a few tilts in different sides. You can do simple exercises in a chair.

If you work at home, the exercise "cat" will be useful: kneel down, bend over. Then bend like a cat and bend again. You can perform "cat 2" in this position: bending to the floor, stretch out on your hands.

Little mobility at modern life can undermine even the lion's health. But regular breaks, physical activity and diet will help you stay healthy.

The disease of the new century - hypodynamia, that is, the restriction of physical activity, "generously endows" people with new and new diseases, spoils their well-being and nullifies all efforts to maintain a good mood. A sedentary lifestyle slowly and detrimentally affects health, chronic diseases, from which it is not so easy to get rid of, if you do not change the usual charter of life. To decide on such a global change, you should find out what threatens a sedentary lifestyle. Consider what happens to the body when physical activity is limited.

Sedentary lifestyle: how the body degrades

Why is the mood bad?

The lack of necessary activity harms our body, both physically and in terms of well-being and psychological comfort. An elementary walk through the forest, park, going out of town to nature will give you a good mood and freshness of mind. During the working day, being in a stuffy room, the body is sorely lacking oxygen, the brain cannot actively work in this mode. After a working day, be sure to go for a walk to cheer up and clear your mind of the flow of information that overloads the brain all day.

Weak bones? Let's go for a walk!

The marketing plans of many brands use the notion that calcium is good for bone tissue. In fact, everything is exactly the opposite. This myth dispelled Harvard scientists which disproved the need to use a large number calcium to strengthen bones. Bone tissue requires vitamin D, so daily jogging or walking is important for healthy joints and bones, and can prevent the development of osteoporosis.

Poor sleep as a result of lack of oxygen

Lack of outdoor walks and elementary motor exercises every day jeopardizes healthy and deep sleep, provoking a multitude psychological problems and development of diseases. And along with poor sleep, body weight will begin to increase, depression and anxiety will arise, and chronic ailments will begin to worsen. Therefore, many people who suffer from insomnia and move little are actively studying the question of how to lose weight with a sedentary lifestyle. Also bad dream provokes problems with the heart and blood vessels.

As you can see, everything is interconnected, lack of movement affects the quality of sleep, and lack of sleep turns into health problems.

Decreased mental alertness

A sedentary lifestyle significantly reduces the productivity of mental work, this has been proven during an experiment, the results of which were published in The Journal of Comparative Neurology. According to these data, in one of the parts of the brain in the absence of motor activity deformed neural connections. In addition, the same department is responsible for the functioning of the sympathetic nervous system (controls blood pressure through vasoconstriction). Therefore, apart from brain disorders sedentary lifestyle is Right way to cardiovascular diseases.

Gymnastics for the office will tone your body and increase productivity:

Required exercise stress can protect against premature death and prolong life, while maintaining the plasticity of the brain. 30 minutes of stretching, jogging or walking is the minimum that should be present in everyone's life.

Restore mobility and restore health

There is no ideal recipe for disease-free longevity, but here are some tips on how to make your life more fulfilling, raising your mood, getting enough sleep, feeling great, that's enough. Physical activity does not always mean 100% sports. The main thing is to move: walk with the children, and not sit on a bench, go out into nature to play games, walk in the park for 1 hour every day. You can also count the steps for fun: at work or at home, in the park. And whoever interferes with standing or sitting in a yoga position while watching a movie will also strengthen the spine. You can always find opportunities to actively move. The benefits of constant movement will be immediately visible: sleep, like a baby, immunity will be strengthened, the number of colds will decrease by 2 times, weakness and headaches will change good mood and creative impulse.