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Are you a couch potato? This term is used to describe a person who spends very little or no time whatsoever exercising and a lot of time in front of the tv.
Our society today is undergoing a life-altering switch unlike any other change concerning past generations. As contemporary innovation continues to escalate towards the future, an unfavorable connection can be seen in the level of physical exercise the typical person engages in.
While the hazards of sedentary activity are no secret, this article will discuss a few of these drawbacks to particular physiological systems.
A typical pattern you will observe as we advance in this conversation is the body’s amazing capability to assign resources to particular areas it considers essential. Muscles are an observable and direct example of this pattern.
When the muscular system is not often exposed to external forces and challenges that demand the muscle tissue to shrink and compress, the body realizes and starts to reduce the quantity of oxygen and nutrients the muscle obtains.
Normally, this causes a decrease in general muscle strength and size. However, if the body recognizes that a muscle or group of muscles is being tasked to manage a strenuous exercise on a constant basis, these structures will get a higher increase of nutrients. This results in an increase in both size and power.
Our bones are particularly developed to offer a total structure for the body. In addition to safeguarding crucial organs, store nutrients and handle the continuous impact of gravity. When a person’s way of life is lacking appropriate exercise, the skeletal system, similar to the majority of other body systems, starts to degrade due to a decline in the nutrition it gets.
The typical strength of a bone is normally explained in regards to bone mineral density (BMD). Practices such as extended durations of idleness and aging are directly affected by a boost in this direction. Clearly, reduced bone mineral density is greatly associated with increased fractures and breaks. Not to mention the decreased total performance an individual retains.
The Cardiovascular System
When it comes to perseverance, your heart truly is the hero. No matter how sedentary you decide to become, this organ does not do the same. Even though your heart will keep functioning regardless of an insufficient quantity of motion, it is by no means immune to it.
Here are some examples of how the absence of motion adversely impacts the heart :
- weaker, less effective contractions,
- reduced oxygen uptake
- blocked circulation of blood through the body
These problems require the heart to work even harder to sustain your life, which undoubtedly reduces the life expectancy of the heart itself.
Bodyweight & Metabolism
The most apparent effect of inadequate movement is weight gain which frequently leads to obesity. Your body requires a certain number of calories to sustain essential structures such as the brain, liver, and heart. Whatever remains after these systems are covered is assigned to supply energy towards exercise and motion.
In a motion deficit, these remaining calories are not fully burned and need to be kept someplace in the body for a later time. Needless to say, one of the primary storage vessels is adipose tissue otherwise known as body fat. It is located throughout the body. It can be found between muscles, inside bone marrow, wrapped around internal organs (visceral fat), and in breast tissue.
Metabolism is directly involved in the process whereby the muscle decreases in size due to non-use. While at rest, lean muscle mass actually has a higher requirement for calories.
The more muscle existing in the body, the greater the metabolic rate ends up being. In simple terms, there will be fewer of those remaining calories we formerly talked about, leading to less capacity for storage appearing like fat.
Ways To Fix A Sedentary Lifestyle
If you are currently inactive, you might need to start slowly. There’s a great deal you can do to be more active. Exercise does not necessarily have to be intense to be effective. There are lots of opportunities in your daily life to incorporate some extra movement.
Here are some sedentary lifestyle solutions to help you move more every day:
- Take the stairs instead of the elevator.
- Wash your car instead of using the drive-through car wash.
- Park farther away from your shopping location, and if possible, walk there instead.
- Get up and march in place or walk around during TV commercials.
- Always stand or walk around when you’re on the phone.
- If your job requires you to sit for long periods, make it a habit to stand up at least every 20 minutes. You may need to set a reminder using your phone.
- Take a quick, 15-minute walk in the afternoon which will make you more productive.
- Use soup cans as dumbbells and perform 10 to 20 reps of bicep curls.
Furthermore, look for occasions to add extra movement during routine chores. For instance, sweep and mop more, hand wash the dirty dishes instead of using the dishwasher, do simple yard work like weeding, raking, or planting a garden.
Consider adding just 30 minutes of extra activity into your day, three to four days a week. It doesn’t have to be all at once. You can divide it into smaller sections. Such as ten minutes in the morning, afternoon, and again in the evening.
Remember, getting some exercise is always better than none at all. Ultimately, your goal is to obtain the recommended amount of exercise for your age and well-being.