Are You Physically Inactive? Be Aware!!

What does “Physically Inactive” mean?

Physical inactivity is used to describe individuals who do not perform physical activity regularly to the recommended degree. Being sedentary or physically inactive implies not moving the body for longer durations. Lying or sitting on the couch while watching television, as well as sitting at a computer or desk, are examples of physical inactivity. You don't have to run a mile or join a gym to be physically active. It can involve activities such as gardening and housework; the goal is to get up and move more.

Why should you be active?

The heart, like other muscles, requires exercise or physical activity or to function effectively. Your lungs work harder to obtain oxygen into your circulation so it can be circulated to all of the body's cells and tissues once you're active. Daily physical activity lowers the blood pressure and keeps it at a healthy range, increases the good cholesterol and lowers the bad cholesterol. It can help manage blood sugar levels, lowering the risk of developing diabetes, raises the number of calories burned, and aids in weight management. Regular exercise not only protects the heart, but it can also improve your memory, concentration, and mood, as well as improve sleep.

The Adverse Consequences of Inadequate Physical Activity

Cardiac Disorder

Even if you don't have any other potential risks, not having adequate regular exercise can contribute to cardiovascular diseases. This can raise the risk of certain other cardiovascular risks, such as hypertension, high cholesterol, obesity, and type 2 diabetes.

Type 2 Diabetes

A person's chance of having type 2 diabetes can be increased if they do not engage inadequate physical exercise. Physical activity aids in the regulation of blood glucose (insulin), body weight, and blood pressure, as well as the raising of “good” cholesterol and the reduction of “bad” cholesterol. Appropriate physical activity can however assist persons with diabetes to avoid cardiovascular disorders and nerve damage, which are common difficulties.

Cancer

Many malignancies, including carcinoma of the breast, bladder, colon, kidney, esophagus, uterus, stomach, and lung, can be reduced by getting the required level of physical activity. These effects are present regardless of body weight.

How active should you be?

You must be physically active each day to lower your risk of cardiac and blood disorders. One doesn't require to do any specific workout or join sports to become fit; you may mow the grass, vacuum, simply walk, or dance. Any movement is preferable to none, and one should strive to avoid lying down or sitting for long periods. During advertisements, stand and walk about while watching Television.

Attempt to get in approximately 150 minutes of mild-intensity exercise weekly. Anything that increases the heart rate, helps people breathe better, and helps you feel warm, such as vigorous cycling or walking, gets into this section. One can perform 150 minutes throughout the course of a week. You also can conduct quick bursts of movement if you want to save time. On average two days per week, individuals should perform muscle-strengthening exercises like lifting weights, gardening, climbing stairs, or carrying heavy groceries.

How can you start with physical activity?

If you've been inactive for a long time, you may have to ease into it. You can steadily increase the amount of activity you do. The more you can accomplish, the better. However, strive not to get overburdened and do your best. It is always preferable to get some movement over none. Gradually, your objective will be to get the quantity of activity that is advised for your health and age. There is a range of methods to work out; it's crucial to figure out which ones are appropriate for you. You might also try to incorporate more movement into your life in little ways, including at work or home.

Being active in the house

There are a few things you may do to stay active at home. Use an exercise video to work out over home. Take a stroll around your area. Walking your dog, walking your child to school, or walking with a companion can be more enjoyable. When you're on the call, stand up. Purchase some home fitness equipment. Elliptical trainers or treadmills are excellent, but they are not for every person. Hand weights, yoga balls, stretch bands, and exercise mats are all inexpensive items that can assist you in a good physical activity at home.

Being active at work

When you work, almost all sit, commonly before a computer. Integrating physical exercise within your hectic job might be difficult, so here are few recommendations to get you started. Check to see if your firm can provide you with a treadmill desk or stand-up. Take a walk around the building during the lunch break or throughout the lunch hour. Rather than sending emails, get up and stroll to a co-worker’s office. Rather than sitting in a meeting room, consider "going to walk" or stand-up meeting with colleagues.

Thus, being physically inactive can have severe consequences on your health, including an increased risk of cardiac disorders, type 2 diabetes, and certain types of cancer. Regular physical activity is essential for maintaining a healthy heart, managing blood sugar levels, and improving overall well-being. Incorporating simple movements into your daily routine, such as walking, gardening, or doing household chores, can make a significant difference. Start gradually and find activities that work for you, whether at home or work, to ensure you stay active and prioritize your health.

Author: Dr. Saloni Kabra, Senior Clinical Consultant, Healthok Global Services.