Sedentary lifestyle: consequences, dangers, diagnosis of hypodynamia, diet, movement and prevention. The consequences of a sedentary lifestyle for men and how to overcome them

The development of modern technologies leads to the fact that a person spends most of his time in a sitting position - instead of walking a car, heavy physical work is performed by 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 functions of the 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:

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.
An increase in blood glucose levels, which can lead to the development of type 1 and type 2 diabetes. This is especially true for sweet tooth. After all, glucose, received blood from the food consumed, is absorbed much faster and easier with active physical exertion.
Failure of the gastrointestinal tract - difficult acts of defecation. In order for you to easily defecate, physical activity is required. Without this, feces 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 the cardiovascular and nervous systems.

How to stop the negative manifestations of a 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. In addition to the fact that this walk will 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, use sunflower oil to a minimum. Consume proteins, fats and complex carbohydrates (cereals, bran bread, etc.). This will protect you from gaining excess body weight, improve digestion, and significantly reduce the risk of developing diabetes, a disease that ranks third in terms of mortality in the world.

Third, 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.

Good afternoon, dear readers! In today's rhythm, a sedentary lifestyle is a common occurrence. But, unfortunately, not everyone is aware of the consequences, which in the near future may manifest themselves in the form of various diseases of the organs and systems of the body. These diseases are not always completely cured, so they can become a burden for life. Today we’ll talk about how to minimize the risk of consequences if you still can’t completely abandon inactivity.

Why is immobility dangerous?

A sedentary lifestyle (inactivity) is an insufficient physical activity of an individual in the course of his life.

The abundance of information technology and a variety of modern gadgets save us from the need for constant or long intensive movement throughout the day. Many people work in offices and at home at computers, rarely get up from their workplace in order to stretch their arms, legs, or just move around.

On the one hand, this is a lesser burden on the body, but on the other hand, it is a danger. Thus, we do not strain our muscles, we do not train them, which in the future can turn into various kinds of diseases for us.

The results of the study of scientists

According to recent studies, a sedentary lifestyle negatively affects its duration. Those who spend 8 or more hours in a sitting position for 5-10 years live about 15 years less than those who sit less than 3 hours a day.

Such studies were carried out by implanting special biomarkers and measuring the key states of the body, which is in a sitting position for a long time.
And vice versa - in those who began to spend less than 8 hours a day in a sitting position, biomarkers began to decrease, the level of insulin in the blood returned to normal. Consequently, the risk of developing coronary heart disease, endocrine and oncological diseases decreased.

The consequences of a sedentary lifestyle in terms of biology

The natural level of blood and lymph flow decreases with low physical activity. They stagnate in the body, which leads to the production of bad cholesterol. In addition, the electrical activity of the muscles is significantly reduced, their tone is lost, lethargy and flabbiness appear.

Posture at this time also suffers greatly. It often happens that a person is not just sitting, but is in a position with a curved spine. The duration and unnaturalness of such loads is the main reason for the development of scoliosis, which in many cases may not be completely cured.

A failure in all the vital processes of the body causes the appearance of one or, as often happens, several ailments at the same time, which are poorly treated or can become chronic.

Metabolic disorders, excess weight, lethargy, fatigue - such factors should become a signal for a person that something is wrong with him. This is the body letting you know that it's time to change the conditions or, if possible, reduce the load.

Diseases from immobility

With insufficient motor activity, a malfunction occurs in the functioning of the whole organism, as well as its individual organs. All calories that were consumed with food throughout the day must be absorbed, and toxins removed.

When a person does not move enough, this rule is not fulfilled, since there is no need to waste energy. In this case, the metabolism is disturbed. An excessive amount of harmful substances accumulated by the body is not removed from it, which causes a clear deterioration in well-being.

Bad feeling

Most of those who have had to deal with insufficient physical activity, sooner or later may experience:

a significant decrease in the flexibility of the spine;
apathy, depression;
hands and feet begin to grow numb and cold;
and morning awakening;
soreness;
lethargy, constant fatigue.

Diseases

The consequences could be even more dire. As a result of the conditions mentioned above, diseases such as:

Osteochondrosis and scoliosis. These diseases develop due to insufficient load on the spine. Since the joints do not move, salts are deposited in them, which can cause blockage of normal blood circulation.
Obesity. Eating is not followed by physical activity. Consequently, a sedentary lifestyle causes the accumulation of unused resources in the body, which accumulate in the form of body fat.
Constipation. Sitting position is unnatural for our body. A long stay in this state negatively affects the intestines, peristalsis is disturbed and constipation occurs. If this happens, then in addition to physical exertion, you also need to undergo an appropriate examination by a specialized doctor to resume a normal state.
Constant headache. Significant overstrain of the cervical spine is its main cause.
Phlebeurysm. Many have noticed how, after a working day spent in a sitting position, the lower limbs hurt. This happens due to stagnation of venous blood. Over time, the tone of the walls of the veins weakens.
Problems with the reproductive system. For both men and women, sitting for a long time has a negative impact on the reproductive system. The reason is the stagnation of blood in the pelvic area. According to statistics, it is for this reason that the number of infertility diagnoses has increased significantly.

But what to do if this way of life cannot be completely abandoned? How to minimize the harm of working at a computer or activities that require being in a sitting position? Everything is very simple! It is necessary to minimize its negative consequences. And the best way out of this situation will be regular exercise.

8 Exercises to Prevent Disease

What leads to inactivity, we have already figured out. Now let's define a set of exercises that will help to cope with the negative consequences of insufficient physical activity:

1. Every hour for 15 minutes it is worth changing the position of the body. You can walk, stand, run, or just actively move your limbs in a standing position. This will make it possible to resume normal blood circulation and, as a result, normal blood supply to all organs and systems of the body.

2. If it is not possible to get up from the table, you can do the following:

bend-unbend the legs at the knees;
perform circular rotations of the feet;
tilt and move the head in a circle;
strain and relax the muscles of the buttocks;
turn the body left and right;
tense and relax the muscles of the back;
raise the toes of the feet without lifting the heels off the floor;
squeeze-unclench fingers and toes.

3. Stretch or do periodic tilts left and right.

4. Lean forward as low as possible, trying to reach your toes with your fingers.

5. Simulate walking with high knees.

6. Daily morning exercises. This should become an integral part of your day. Few do it at home before work. This is done by people who know for sure that 20 minutes spent exercising in the morning will more than pay off with normal well-being throughout the day until the evening.

7. Go for walks as often as possible. Force yourself to leave the house 20-30 minutes earlier and walk quietly to work. You will see how after a week or two you no longer want to use transport. While walking, you will have time to think, distract yourself, admire the surrounding nature and, most importantly, stretch your muscles and prepare yourself for sedentary work.

8. Spend the weekend in nature. Everyone knows that prevention is much more useful and cheaper than treatment. An active lifestyle is the key to the normal functioning of all organs and systems. If you lead an active lifestyle, you do not expose your body to the risk of diseases and pathologies.

Conclusion

Timely work on yourself, regular physical activity, and, if necessary, seeking advice from a specialized specialist will become your assistants with inactivity. Remember that any disease is easier to prevent than to cure. And it's much healthier for your health.

Stick to these simple rules! Let your work bring you only pleasure!

The material for the article was prepared by Yulia Gintsevich.

We all know the already hackneyed phrase “Movement is life”. A lot of books have been written, many educational films and programs have been shot about the role and importance of movement, physical activity for a person.

Nevertheless, statistics show that more and more children and adults are susceptible to various diseases associated with a sedentary lifestyle.

Of course, because technological progress is growing. For most people with the wide spread of the Internet and all sorts of gadgets, you can get everything at home: order any product, communicate with family and friends, work without leaving home, etc.

This is all good, if used in moderation, not forgetting the physical body, the healing effect of fresh air and being in nature, as well as observing occupational and leisure hygiene, etc.

Why is a sedentary lifestyle dangerous?

In people leading a sedentary lifestyle, the natural level of lymph and blood flow in the body decreases. This leads to their "stagnation" and an increase in the amount of "bad" cholesterol. The electrical activity of the muscles also decreases, their flabbiness is observed due to low tone, which in combination leads to an increased risk of heart disease and contributes to the "accumulation" of excess weight. And even observes a decrease in the amount of insulin produced by the body!

You should also pay attention to the position in which the posture of a person is. Indeed, in most cases, a person does not just lead a sedentary lifestyle, but sits a lot with a sincere spine. What makes a sedentary lifestyle even more dangerous and harmful to humans.

As a result of this lifestyle, there is a failure in all vital processes of the human body. First of all, in the process of metabolism. During the normal functioning of the body, all substances that are timely introduced inside should be processed and absorbed, and toxins should be removed. If this does not happen, then an excess amount of harmful substances accumulates in the body. This, in turn, leads to a clear deterioration in well-being:

reduced flexibility of the spine;
feet and hands begin to freeze;
a person is increasingly in a lethargic and apathetic state;
often susceptible to disease;
has difficulty falling asleep and has difficulty getting up in the morning;
often tired and unrested.

Thus, scientists came to the conclusion that in order to work productively and just live normally, we need to constantly move and switch from a sedentary to an active lifestyle.

The problems of a sedentary lifestyle and its impact on the development of a person, and in particular a child, are competently and interestingly described in a short film by Valery Berchun “Immobility is a disease of civilization”.

Educational film "Immobility - a disease of civilization."

Informative and interesting program of the Russian Union for the Health and Development of Children.

The film talks about how movement affects the life of both an adult and the life of a child. The negative impact of a sedentary lifestyle - "immobility" of a modern person is illustrated. And how all this affects the harmonious and complex development of a person, especially a child.

We hope that this information will make you think about your lifestyle and that even some of you will put these tips into practice.

By changing your habits, formed due to ignorance and ignorance, you can dramatically improve your health without resorting to expensive medication.

For those people who strive for harmonious and integrated development, for well-being, joy and happiness, it is necessary to review their daily routine and make appropriate changes.

You will learn about what changes you need to make in your lifestyle in our next articles.

Article " “Inactivity - what threatens such a lifestyle?”» specially prepared for

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Currently, sedentary work and, accordingly, a sedentary lifestyle have become widespread.

Of course, it is better to sit in the office than to carry heavy things. But an office worker receives no less harm than a loader.

Obesity, disruption of the cardiovascular system, joint pain and many other diseases are associated precisely with a sedentary lifestyle.

A person sits all the time: in transport, at work, at home, at a party, in a cafe. But how safe is it?

Harm and consequences

Consider some of the unpleasant consequences of a sedentary lifestyle.

1. Violation of the functioning of the body.

During sedentary work, the main load falls on the cervical and lumbar regions. The vertebrae of the first of them are pinched, which leads to a decrease in the intensity of blood flow to the brain. As a result - headaches and blurred vision. Osteochondrosis of the lumbar spine may also develop.

The spine is interconnected with the work of all other human organs. In addition, scoliosis also does not take long to wait. That is why it is so important that the spine is always straight and does not experience increased stress.

2. Violation of the normal functioning of the cardiac system and the risk of atherosclerosis, angina and heart attack.

People who spend most of their lives sitting at the table have twice the risk of dying from heart failure than those who lead.

3. A person who works at a computer primarily with a mouse is susceptible to inflammatory processes in the right (or left) area of the body due to a constantly raised hand.

4. Development of varicose veins.

People who sit all day at the table suffer from poor blood circulation in the lower extremities, which immediately leads to the development of varicose veins, this is especially unpleasant for women.

Throwing one leg over the other increases the risk of this disease even more. The vessels are pinched, and the blood stagnates in certain places.

5. Formation of incorrect posture in children and problems with the proper functioning of the respiratory tract (due to an underdeveloped chest, subjected to constant compression).

6. Constipation and hemorrhoids.

Congestive processes in the pelvis can lead to the development of chronic constipation. This disease causes great discomfort and often leads to hemorrhoids, which can be very difficult to cure.

7. With a constant stay in the same sitting position, the lower part of the human body begins to gradually increase in volume. This is due to increased pressure on this area and increased body's production of subcutaneous fat one and a half times.

8. There is a risk of developing diabetes due to an increase in blood sugar, the appearance of excess weight and increased blood pressure.

9. Muscle Weakening, spine and joints, which begin to hurt a lot.

10. Increased mortality rate(by 40%) among women leading a passive lifestyle. For men, this figure is 20%.

Consequences of a sedentary lifestyle for men's health

1. Deterioration of the erectile function. For normal potency, blood flow to the small pelvis is necessary, as well as its outflow. When sitting, blood circulation deteriorates significantly, which leads to the development of congestive or even inflammatory processes that can lead to more serious problems.

2. Prostatitis. An exclusively male disease associated with inflammation of the prostate gland. The disease is accompanied by unpleasant moments: premature ejaculation, frequent and painful urination, pain and cuts in the perineum, the inability to achieve orgasm, and many others. As a result, the sexual life of a man comes to naught, which adversely affects the general condition of his body.

3. Hormonal imbalance. With a fixed lifestyle, fat deposits increase, which leads to hormonal imbalance. In adipose tissue, female sex hormones, estrogens, are formed, which cause the appearance of a man's abdomen. Getting rid of him, I must say, is not so easy.

As you can see, a sedentary lifestyle is dangerous, so you need to compensate by running or daily exercise.