Topics
It should come as no surprise that the prevalence of sedentary lifestyles has reached alarming levels in our increasingly modernised world. This lifestyle choice has become a global concern because of its profound impact on various aspects of health, particularly heart health.
This article will delve into the sedentary lifestyle, its causes, and, most importantly, how it negatively affects the cardiovascular system.
What is a sedentary lifestyle?
The phrase “sedentary lifestyle” refers to a way of life with little to no exercise and long stretches of sitting or lying down, basically engaging in minimal physical activity. This includes activities such as sitting at a desk for extended periods, watching television, and prolonged use of digital devices.
In essence, sedentary behaviour means less movement and, therefore, fewer calories burned. It is fast becoming an undeniable public health issue related to the rise of a range of chronic health conditions.
In fact, the global rise of sedentary behaviour is an alarming trend. According to the World Health Organization (WHO) data, physical inactivity is the fourth leading risk factor for global mortality, contributing to an estimated 3.2 million deaths annually.
What are the common causes of sedentary lifestyle?
Several factors contribute to sedentary behaviour. Understanding these factors is crucial to effectively combat the sedentary lifestyle epidemic.
The ubiquity of technology and the prevalence of desk jobs in the modern workforce are significant contributors.
For instance, smartphone and computer affordability has made entertainment easily accessible from the comfort of our couches, reducing the need for physical activity.
Desk-based occupations have led to extended periods of sitting, encouraging a more stationary and inactive way of life. This has led to an increased risk of conditions like obesity, cardiovascular disease, and musculoskeletal issues.
Furthermore, advancements in transportation have also led to decreased physical activity in our daily routines.
How does a sedentary lifestyle affect heart health?
The connection between a sedentary lifestyle and heart health is profound and well-documented. Prolonged periods of inactivity may lead to a cascade of detrimental effects on the cardiovascular system.
Physical inactivity is linked to several heart conditions, such as heart failure, coronary artery disease (CAD), and hypertension (high blood pressure).
For example, a sedentary lifestyle may lead to one developing coronary artery disease as it may cause an accumulation of plaque in one’s arteries. This leads to reduced blood flow to the heart, thereby increasing the risk of a heart attack.
Research has shown that sedentary behaviour significantly increases the risk of heart disease:
- Impaired blood flow: Prolonged sitting reduces blood flow and circulation, leading to the accumulation of fatty deposits in the arteries. This may result in atherosclerosis, a condition characterised by narrowed and hardened arteries.
- Increased blood pressure: Sedentary lifestyles are associated with higher blood pressure levels. Hypertension is a crucial risk factor for heart diseases, including heart attacks and strokes.
- Negative impact on cholesterol levels: Physical inactivity may lead to unfavourable changes in cholesterol profiles, with increased levels of LDL cholesterol (“bad” cholesterol) and decreased levels of HDL cholesterol (“good” cholesterol).
- Obesity and metabolic syndrome: Sedentary behaviour contributes to weight gain and the development of metabolic syndrome, a cluster of conditions that augment the risk of heart disease, diabetes, and stroke.
- Insulin resistance: Lack of physical activity and prolonged sitting may lead to significant weight gain and insulin resistance, a condition where the body’s cells do not effectively respond to insulin. This may contribute to the development of type 2 diabetes, which is a considerable risk factor for heart disease.
- Mental health issues: A growing body of scientific evidence links sedentary behaviour to mental health issues such as depression and anxiety. Physical activity promotes the release of neurotransmitters and endorphins, chemicals that positively impact mood and emotional well-being.
The consequences of continuous sedentary behaviour may be particularly dire in the long term. Prolonged inactivity can accelerate the progression of atherosclerosis and increase the risk of heart attack and stroke.
How can I make changes to my sedentary lifestyle?
To mitigate the adverse effects of a sedentary lifestyle on heart health and overall well-being, consider the following strategies:
- Physical activity: Regular physical activity is vital for maintaining cardiovascular health. Aim for a minimum of 150 minutes of moderate-intensity exercise a week.
- Lifestyle changes: Incorporate movement into your daily routine. Take breaks from sitting, stand up, and stretch regularly. Consider using a standing desk. Walk or bike for short trips instead of relying on motorised transportation. Read: 4 ways to avoid sitting too long
- Diet and nutrition: Adopting a heart-healthy diet may help counteract the effects of a sedentary lifestyle. Consume a balanced diet rich in lean proteins, whole grains, vegetables, fruits, and unsaturated fats. Limit your intake of saturated and trans fats, alcohol, processed sugars, and salt. Pay attention to portion sizes to prevent overeating.
- Stress management: Chronic stress may exacerbate the negative impacts of a sedentary lifestyle on heart health. To promote overall well-being, practice stress-reduction techniques such as meditation, deep breathing exercises, and mindfulness.
- Regular check-ups: Regular check-ups with healthcare professionals are essential for monitoring your heart health. Health screenings, such as blood pressure checks, blood glucose monitoring, and cholesterol profiling tests, may provide valuable insights into your cardiovascular risk factors.
Make an appointment at Pantai Hospitals
Implementing lifestyle changes alongside a heart-healthy diet can profoundly improve health outcomes. Moreover, addressing chronic stress through meditation and mindfulness can play a pivotal role in safeguarding heart health. Regular check-ups and health screenings are also essential, offering early detection of cardiovascular risk factors and facilitating timely interventions.
At Pantai Hospitals, we offer a wide range of health screening programs catered to each individual, depending on their health status and needs. The team of healthcare professionals are here to assist and recommend or tailor a screening package to suit your age, gender, family, and medical history.
For appointments, please contact the Health Screening Centre or get in touch with us to book an appointment today for a consultation, or find out more about our Cardiology Care Services at your nearest Pantai Hospital.
Pantai Hospitals have been accredited by the Malaysian Society for Quality in Health (MSQH) for its commitment to patient safety and service quality.
