Cherished Memories vs. Modern Lifestyles
Do you remember snuggling under a blanket with your siblings, listening to your grandmother?s bedtime stories? Those cozy moments filled with laughter and imaginary monsters are warm memories of childhood. Our grandparents would walk long distances to bring water, work in the fields, and grind grains by hand.In contrast, today you might be reading this article in bed, munching on chips. This sedentary lifestyle contributes to many diseases, such as diabetes, heart diseases etc.
The Impact of Sedentary Lifestyle
Our body stores glucose in the form of glycogen in muscles. When we exercise, this glycogen is converted to glucose (glycogenolysis). Glucose is utilized by muscles to move. Glycogenolysis requires energy. Muscles use glucose present in blood for glycogenolysis; but withreduced physical activity, muscles don?t use blood glucose and blood glucose levels rise.When we sit for a longer time, this disturbs our metabolism. Increase in body weight near the waist, high triglyceride (fat) in blood, high blood glucose, and low HDL cholesterol are signs of disturbed metabolism.Insulin resistancealso occurs due to a sedentary lifestyle. When blood glucose levels rise, our body produces insulin. Insulin targets skeletal muscles, liver, and fat tissue. The glucose enters into cells. But in insulin resistance (weak biological response to insulin), target tissues don?t respond to insulin.
Effect on Muscles
When we consume more calories than we burn (this state is called chronic caloric surplus), our body doesn?t respond to insulin. Our body produces more insulin (hyperinsulinemia).
Effect on Liver
The blood glucose is moved to the liver. In the liver, it is metabolized to lipids. This is known as de novo lipogenesis. Triglyceride content in blood increases, insulin resistance increases, and there is an increase in circulating free fatty acids, which affects metabolism.
Effect on Fatty Tissue
Insulin stops the breakdown of fats to produce energy; but in insulin resistance, it fails to stop lipolysis. There is an increase in free fatty acids in the blood. Metabolism is disturbed. Insulin resistance increases blood pressure, blood glucose, lipids, and uric acid.
Heart Health
Heart healthis also affected by a sedentary lifestyle. High-density lipoprotein moves cholesterol from blood to liver, while low-density cholesterol moves cholesterol from the liver to blood vessels. High-density lipoprotein decreases, and low-density lipoprotein increases due to this lifestyle, increasing the risk of hypertension. The arteries become tough due to the deposition of fats.
Mental Health Consequences
Moreover, a sedentary lifestyle severely affects mental health. We feel more anxious, and depressed, and there is an increase in stress. Overall mental well-being is disturbed. Sleep time reduces. Increased screen time harms our eyes, disrupts posture, and makes the body stiff, causing headaches. This lifestyle invites numerous diseases, making it imperative for us to make a change.
Taking Action
Workout and Yoga
Walking for some time in sunlight and fresh air feels refreshing. We must prioritize health and give time for workouts and yoga. Exercise helps to burn calories, reduces stress, and makes us feel more peaceful, happy, and focused. Exercise strengthens the heart and lungs, and bones and muscles become strong. Yoga improves our mental health. It is a powerful tool that connects us to our inner self. Yoga is calming, healing, and keeps us healthy. We become more flexible. Our posture also corrects because of yoga.
Stay Active
Doing physical activity for one hour and spending the rest of the day sitting won?t take us anywhere; we have to stay active throughout the day. Taking breaks every 20 minutes is important. Have a walk, chat with your work buddy, get some fresh air, spend time with your pet, dance to your favorite song, and more. We should bring back our old cricket bat and gather ourselves on the playground. Reducing cellphone usage is also important, as it is as addictive as drugs, and increased screen time reduces sleep.
References
- Bruce Twinamasiko, et al.; Sedentary Lifestyle and Hypertension in a Periurban Area of Mbarara, South Western Uganda: A Population-Based Cross Sectional Survey, PubMed Central, 6 May 2018.
- Laura D Ellingson, et al.; Changes in sedentary time are associated with changes in mental wellbeing over 1 year in young adults, 30 Jul 2018, Preventive Medicine Report, PubMed Central, National Library of Medicine.
- Marc T. Hamilton, et al.; Sedentary Behaviour as a Mediator of Type 2 Diabetes, Med Sport Sci., PubMed Central, 9 Sep 2014.
- Richa Agrawal, et al.; Effect of increased screen time on eyes during COVID-19 pandemic, PubMed Central, 22 Jul 2022.
- Sheri R. Colberg, et al.; Exercise and Type 2 Diabetes, Diabetes Care; PubMed Central, Dec 2010.
- Soo Young Kim, Sedentary lifestyle and cardiovascular health, 23 Jan 2018, Korean Journal of Family Medicine.
