What is a sedentary lifestyle and what are its health effects?

A sedentary lifestyle, sometimes referred to as "sitting disease," is a lifestyle characterized by long periods of sitting or lying down with very little or no physical activity. This includes spending significant time on activities such as using computers or other devices, watching television, or playing video games. Many modern jobs also require sitting for long hours, in addition to time spent in various forms of transportation. This lifestyle differs from moderate or regular physical activity, which involves movement and exercise [1].

The Impact of a Sedentary Lifestyle on the Body

When your lifestyle is sedentary, your body is affected in several negative ways. First, you burn fewer calories, which increases the likelihood of weight gain. Second, you may lose muscle strength and endurance because you are not using your muscles enough. Third, your bones may become weaker and lose some of their mineral content. Fourth, your metabolism may be affected, and your body may have more difficulty breaking down fats and sugars. Fifth, your immune system may not function efficiently, and you may experience poor circulation, increased inflammation, and hormonal imbalances [1].

Health Risks Associated with a Sedentary Lifestyle

A sedentary lifestyle increases the risk of developing many chronic (long-term) diseases. Among the most notable risks are:

• Obesity: Due to burning fewer calories and an increased likelihood of fat accumulation [1].
• Heart disease: Including coronary artery disease and heart attacks [1].
• High blood pressure and high cholesterol: These are key factors for cardiovascular disease [1].
• Stroke: A result of impaired circulation and vascular health [1].
• Metabolic syndrome and type 2 diabetes: Due to the impact of a sedentary lifestyle on the body's ability to process sugars and fats [1].
• Certain types of cancer: Such as colon, breast, and uterine cancer [1].
• Osteoporosis and falls: Resulting from weakened bones and muscles [1].
• Increased feelings of depression and anxiety: As physical activity positively impacts mental health [1].

In addition to these diseases, a sedentary lifestyle can increase the risk of premature death, and the longer the period of inactivity, the greater the health risks [1].

Practical Steps to Reduce Sedentary Behavior

You can still change your habits and start incorporating more physical activity into your life, even if you start slowly. It is important to consult a healthcare provider to determine activities appropriate for your fitness level and health [1]. Practical steps can include:

• Activity at home: Housework, gardening, and yard work can all be physical activities. To increase intensity, you can perform them at a faster pace. Try moving while watching television, such as lifting light weights or doing gentle yoga [1].
• Activity at work: If your job requires sitting for long periods, try to stand up and move at least once every hour. You can park your car further away, stand while talking on the phone or during video conferences. Use the stairs instead of the elevator, and take advantage of breaks to walk around the building [1].
• Gradual incorporation: Start with small amounts of physical activity and increase gradually. Any amount of exercise is better than none [1].

For more information on how to incorporate movement into your daily routine, you can visit Risks of a Sedentary Lifestyle: Health Impacts and Practical Solutions (Arabic).

When Should You Seek Medical Help?

If you experience any pain, severe shortness of breath, or dizziness while engaging in physical activity, stop exercising immediately and seek medical help [3]. These symptoms may indicate a health problem that requires immediate evaluation.

Medical references

• Health Risks of an Inactive Lifestyle
• Exercise and Physical Fitness