A person living a sedentary lifestyle spends too much time engaging in behaviors that expend very little or no energy thereby, giving rise to health issues.

Sedentary as the English language word is an adjective: (of a person) tending to spend much time seated; somewhat inactive.

A sedentary lifestyle is rapidly becoming a public health concern as it has given rise to major chronic health issues.

In this article, I will be talking you through the health effects of the sedentary lifestyle.

 And, also, share some helpful tips and healthy physical activities you could engage in at work or home for career men and women who spend a lot of time behind the desk and hardly find time to go to the gym.

But firstly, 

Effects of Sedentary Life-style on your body

  • Burn fewer calories -This makes you more likely to gain weight.
  • You may lose muscle strength and endurance because you are not using your muscles as much
  • Your bones may get weaker and lose some mineral content
  • Body’s metabolism may be affected, and your body may have more trouble breaking down fats and sugars
  • The immune system may not work as well
  • Poor blood circulation
  • Inflammation
  • Hormonal imbalance

Chronic Diseases as a result of the Sedentary lifestyle

Some may include one or more of the following;

  1. Obesity 
  2. Heart diseases 
  3. Inflammation
  4. Stroke
  5. Metabolic syndrome
  6. High Blood Pressure
  7. Type 2 Diabetes
  8. Depression and Anxiety
  9. High Cholesterol
  10. Some types of cancer.


Sitting for more than 3 hours a day may be implicated in more than 400,000 deaths worldwide per year.

One reason for this association may be due to the poor artery function.
When we sit, the knees are often bent to 90 degrees.
This place is a kink in the blood vessels and prevents proper blood flow. Similarly, to how kinking a water hose can stop the water from flowing. In addition, we move blood out of our legs and back to our hearts by flexing our leg muscles. Hence, long hours of sitting cause the blood flow to be pooled in the legs instead of flowing back to the heart. Therefore, it is advisable to do some calf exercises or walk around in-between hours.

Listed below are some simple things you can do to help increase daily movement

  1. Drink lots of water to enable you to leave your desk for restroom breaks
  2. Use the stairs and not the elevator
  3. Take business calls while pacing or standing 
  4. Set a timer every hour to get up to do some squats
  5. Do Bodyweight exercises at your desk.
  6. Get a standing desk if you can at work.
  7. Walk to the office or the supermarket.
  8. Try Home exercises like skipping etc.

Finally, people can reduce the risks of a sedentary life-style by increasing the amount of physical activity and using the techniques above to reduce the time they spend being sedentary.



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