In people who lead a sedentary lifestyle, their metabolism sharply decreases due to insufficient oxygen entering the body. This leads to many troubles: premature development of atherosclerosis, heart attacks and strokes, lung diseases... With physical inactivity, obesity occurs, and calcium is lost from the bones. For example, as a result of three weeks of forced immobility, the loss minerals amount to a person as much as in a year of his life. Physical inactivity leads to a decrease in micropump function skeletal muscles, and the heart thereby loses its reliable helpers, which leads to various violations blood circulation in the human body and cardiovascular diseases.

At rest, about 40% of the blood does not circulate throughout the body and is in the “depot”. Consequently, tissues and organs are less well supplied with oxygen - this elixir of life. And vice versa, during movement, blood from the “depot” actively enters the vessels, as a result of which metabolism increases and the human body is faster freed from toxins.

For example, in muscles at rest, only 25-50 capillaries function (per 1 mm 2 of tissue). In a working muscle, up to 3000 capillaries actively pass blood through themselves. The same pattern is observed in the lungs with alveoli.

Muscle inaction leads to poor circulation in all organs, but the heart and brain suffer most often. It is no coincidence that patients forced to remain on bed rest for a long time first of all begin to complain of colic in the heart and headache. Previously, when patients with myocardial infarction were not allowed to move for a long time, the mortality rate among them was much higher. Conversely, when they began to practice an early motor regimen, the percentage of recovery increased sharply.

A sedentary lifestyle also leads to premature aging of the human body: muscles atrophy, vitality sharply decreases, performance is impaired, early wrinkles appear, memory deteriorates, dark thoughts haunt... Therefore, longevity is impossible without an active lifestyle.

But training the body for physical activity, on the contrary, has a positive effect on the function of all organs and systems, increases backup capabilities person. Thus, under the influence of physical exercise, the elasticity of blood vessels increases, their lumen becomes larger. First of all, this applies to the vessels that supply blood to the heart muscle. Systematic exercise and sports prevent the development of vascular spasms and thereby prevent angina, heart attack and other heart diseases.

To prevent blood stagnation in the body, it is necessary to “forcibly” redistribute it between the limbs and internal organs. What needs to be done for this? Force yourself to exercise regularly. For example, when working sedentarily, get up more often (several times an hour), do bends, squats, etc., breathe deeply, and after work, walk at least part of the way home. At home, it is useful to lie down for ten minutes with your legs elevated.

It should not be forgotten that what older age person, the fewer functioning capillaries remain. However, in constantly working muscles they are preserved. In functioning muscles, blood vessels age much more slowly than in internal organs. For example, the blood vessels in the legs age the fastest due to poor blood flow resulting from defective vein valves. This leads to stagnation of blood, dilation of veins and chronic oxygen starvation of tissues with the formation of blood clots and trophic ulcers. Therefore, it is necessary to give the leg muscles a feasible load throughout your entire life, alternating it with periods of rational rest.

In a person who does not systematically engage in physical exercise, by the age of 40-50 years of life, the speed of blood flow noticeably slows down, muscle strength and depth of breathing decrease, and blood clotting increases. As a result, among such people the number of patients with angina pectoris and hypertension is sharply increasing.

At the same time, older people leading an active lifestyle and pensioners who continue to work hard do not experience a sharp deterioration in health.

Unfortunately, many older people play it safe too much, being afraid to go outside again, limit their movements, and avoid even strenuous exercise. As a result, their blood circulation sharply worsens, the respiratory excursion of the lungs decreases, the emptying of the alveoli increases, pneumosclerosis rapidly progresses, and pulmonary heart failure occurs.

The sedentary lifestyle of modern man has become one of the main causes of early atherosclerosis, pneumosclerosis, coronary heart disease and sudden death.

Numerous animal experiments indicate the same. For example, birds released from cramped cages, rising into the air, died from heart failure. Even nightingales raised in captivity died due to strong trills when released. This can happen to a person who leads a sedentary lifestyle.

To maintain the functioning of all organs and systems throughout life, a person must first take care of proper breathing. It has been established that the pulmonary artery and its inner lining, with sufficient inhalation of oxygen, activate the functions of certain hormones. This, in particular, is the basis for treatment with oxygen, oxygen foam, as well as aromas of a number of flowers.

When there is insufficient oxygen supply to the human body as a result of shallow breathing, oxidative processes are disrupted with the formation of under-oxidized products with so-called free radicals. They themselves are capable of causing prolonged spasm of blood vessels, which is often the cause of mysterious pains in various parts of the body.

Any weakening of breathing, no matter what it is caused by - improper breathing or low physical activity - reduces oxygen consumption by the body's tissues. As a result, the amount of protein-fat complexes - lipoproteins - increases in the blood, which are the main sources of the formation of atherosclerotic deposits in the capillaries. For this reason, lack of oxygen in the body accelerates the development of atherosclerosis in relatively young people. age.

It has been noted that people who lead a sedentary lifestyle and avoid physical labor often suffer from colds. What's the matter? It turns out that their lung function is reduced.

The lungs, as is known, consist of tiny bubbles filled with air - alveoli, the walls of which are densely intertwined with blood capillaries in the form of a very thin network. When you inhale, the alveoli, filling with air, expand and stretch the capillary network. This creates conditions for better filling them with blood. Consequently, the deeper the inhalation, the more complete the blood supply to both the alveoli and the lungs in general.

In a physically developed person, the total area of ​​all alveoli can reach 100 m2. And if all of them are included in the act of breathing, then special cells - macrophages - freely move from the blood capillaries into the lumen of the alveoli. They protect the alveolar tissue from harmful and toxic impurities contained in the inhaled air, neutralize microbes and viruses and neutralize the toxic substances they release - toxins.

The life of these cells, however, is short: they quickly die from inhaled dust, bacteria and other microorganisms. And the more polluted the air inhaled by a person is with dust, gases, tobacco smoke and other toxic combustion products, in particular exhaust gases from vehicles, the faster the macrophages that protect us die. Dead alveolar macrophages can be removed from the body only with good ventilation.

And if at sedentary In life, a person breathes superficially, then a significant part of the alveoli does not participate in the act of breathing. The movement of blood in them is sharply weakened, and these non-breathing areas of the lungs have almost no protective cells. The resulting ones are defenseless. zones are the place where an unimpeded virus or microbe enters, damages the lung tissue and causes disease.

This is why it is so important that the air you breathe is clean and oxygenated. It is better to inhale through the nose, where it is cleared of germs and dust, warmed and moisturized, and exhalation can also be done through the mouth.

Do not forget that the deeper you inhale, the larger the area of ​​​​the alveoli is involved in gas exchange, the more protective cells - macrophages - enter them. People who lead a sedentary lifestyle need to regularly practice deep breathing in the fresh air.

In case of inflammatory diseases of the respiratory system, on the advice of a doctor, you need to do breathing exercises to prevent the alveoli from shrinking and to prevent their death. At the same time, we should not forget that lung tissue is capable of regeneration, and lost alveoli can be restored. This is facilitated by deep breathing through the nose, involving the diaphragm, which obese people who lead a sedentary lifestyle should not forget about.

A person can control his breathing, change its rhythm and depth. During the process of breathing, nerve impulses emanating both from the lung tissue itself and from the respiratory center affect the tone of the cerebral cortex. It is known that the process of inhalation causes excitation of the cells of the cerebral cortex, and exhalation causes inhibition. If their duration is equal, these influences are automatically neutralized.

To give vigor, breathing should be deep, with accelerated exhalation, which will also contribute to increased performance. By the way, this principle is clearly visible in the example of chopping wood: swinging an ax - take a deep breath, hitting a log - short, energetic exhale. This allows a person to perform similar work for quite a long time without rest.

But a short inhalation and an extended exhalation, on the contrary, relax the muscles, calm nervous system. This breathing is used to transition from wakefulness to a state of rest, rest and sleep.

The opening of the alveoli is also facilitated by an increase in intrathoracic pressure. This can be achieved by inflating, for example, a rubber toy or a ball bladder. You can also do it with effort, exhaling through your lips, extended forward and folded into a tube, pronouncing the letters “f” or “fu”.

A good breathing exercise is a cheerful, playful laugh, which simultaneously massages many internal organs.

In a word, in order to neutralize the harmful effects of a sedentary lifestyle on health, you need to regularly, until very old age, engage in physical exercise in the fresh air, breathing exercises, harden yourself, and eat rationally. And for physical education and sports to bring tangible benefits, they must be practiced at least 6 hours a week.

But before you start training, be sure to see a doctor and consult with him, master the skills of self-control of your body, and keep a self-observation diary. And always and in everything follow the rules of personal and public hygiene, give up unhealthy habits.

A sedentary lifestyle is a lifestyle of modern man. Everyone knows that moving more is good for your health. But these days, people in cities have more and more sedentary jobs. What can we say, it’s also easier to relax in the evenings at the computer or in front of the TV than to go for a walk. And even if a person tries to counteract his sedentary lifestyle by going to the gym a couple of times a week or short outings into nature on weekends, this doesn’t really change anything - these people spend most of their time sitting. In this article we will look at the dangers of a sedentary lifestyle and what to do about it.

What is a sedentary lifestyle?

A sedentary lifestyle is a lifestyle that involves low level physical activity, in which a person spends most of his time sedentary, that is, lying or sitting. Almost always, a sedentary lifestyle leads to serious problems with health.

Where does an office worker get activity during the day? Maybe go outside to smoke (this is also a “healthy” activity) or take a walk to the nearest cafe at lunch. Knowledge workers spend more than 90% of their working time sitting. This has a very negative impact on health, and no amount of gyms in the evenings will correct this situation.

These are not empty words; a sufficient amount of scientific research is being conducted around the world related to the effects of inactivity on health. Here's a quote from one study:

Individuals who spend most of their time sitting are 50% more likely to die within a given period of time than those who sit very little, even after controlling for age and bad habits. A number of studies confirm the connection of a sedentary lifestyle with obesity, cardiovascular disease and even some forms of cancer.

Dr Marc Hamilton, Department of Biomedical Sciences and Dalton Cardiovascular Research Center, University of Missouri

Pretty dark, huh? But, on the other hand, for some this may be a timely warning that will help them avoid troubles in the future.

How to overcome a sedentary lifestyle?

Here are a few points for those who have decided to give up a sedentary lifestyle, but don’t know where to start.

• Movement is the basis of physical health. This is one of its two components, along with. And you shouldn’t think that a person moves a lot because he is healthy and energetic. For adults, the situation is the other way around - it is movement that gives them health.
• There must be room for movement in your life. Walking, jogging, exercises, gymnastics, and outdoor games should become part of your daily life, even if you are not interested in any particular sport. Choose an interesting activity and start leading.
• Add activity to your daily routine. Instead of elevators, use the stairs, switch the TV not with the remote control, but go to it. If you use public transport, do not try to take an empty seat, but stand. And if you live not so far from work, then walk. And so on. I once did a workout where I was able to walk 10,000 steps on a typical workday just by incorporating more daily activities.
• And finally, even while sitting you can be active. There are many “office yoga” exercises that allow you to warm up without leaving your chair. Or you can buy an expander and train your hands at any convenient time. Of course, this is not a solution, but rather a temporary substitute. And yet.

Man was created to move. And this movement should be constant and daily, and not from time to time.

Most often, laziness prevents us from playing sports or going for a walk. Physical activity today is turning into a real feat. The world around us is so mechanized that a person does not have to make an effort to achieve results.

Meanwhile, doctors warn that a sedentary lifestyle can cause many serious diseases.

Of course, this way of life is very comfortable, but at the same time it is extremely dangerous for life. Scientists have found that a sedentary lifestyle negatively affects human health and increases the risk of developing fatal diseases.

What is the danger?

With a sedentary lifestyle, blood flow slows down, which negatively affects the quality and speed of oxygen delivery and nutrients. Chronic oxygen deficiency leads to poor functioning of organs, which is why people suffer from various ailments: atherosclerosis, osteochondrosis, coronary artery disease and others.

According to experts, when we sit, the load on our muscles increases greatly. Besides, few of us try to maintain correct posture. Sitting for a long time in an incorrect position can lead to scoliosis.

Also, when a person spends a long time in a sitting position, blood stagnates in the organs of the pelvic area, which increases the risk of developing hemorrhoids and constipation. Let's add to this the irregular and poor nutrition- as a result, people are constantly accompanied unpleasant symptoms, which significantly reduce the quality of life.

Don't forget about the problem excess weight. A sedentary lifestyle is one of the provocateurs of the accumulation of excess energy in our body and.

How to solve the problem?

Avoid negative impact The effects a sedentary lifestyle has on our body are very simple. The main thing is to overcome laziness and start moving more.

The simplest and at the same time effective way— . Daily walking will not only ensure proper blood circulation, but will also solve the problem of extra pounds, give a healthy glow to your cheeks and give good mood, because during physical activity the hormone of happiness and joy is produced. Instead of swallowing handfuls of various medicines, take some time out of your busy schedule to walk. Depending on how you feel, a person should walk from 3 to 11 km per day. As an alternative, you can go swimming or go skiing, but massage, contrary to popular belief, will not help solve the problem. Visiting the gym and health group under the guidance of an experienced instructor is also welcome, unless there are special contraindications for this. In general, a walk is an effective and, importantly, free medicine.

Of course, the most the best option there would be a regular, at least three times a week, visit to a fitness club with all the programs it offers, or playing some kind of sport. If employment and finances do not allow, then you can do it three times a week for one hour.

In addition to playing sports, we suggest adding variety to your daily activities. You can, for example, refuse the elevator, get off public transport one or two stops before your own, after dinner, before going to bed, and take a short walk.

IN public transport give up your seat to those who really need it, and prefer to ride standing. This will allow you to stretch your muscles and train your vestibular apparatus. In your free time, get off the couch and go for a walk or ride a bike.

If this does not bother colleagues sitting in the office, then the sets of exercises can be performed during the day right at work. Standard approach, every 40-45 minutes. Perform a set of exercises for 5-7 minutes, this is the so-called. Such exercises will help delay the onset of fatigue, increase productivity and improve your mood.

A sedentary lifestyle is the cause of many serious diseases. But each of us has the power to protect ourselves from illnesses. The main thing is to stop being lazy.

Exercise, stick to proper nutrition And !

Chronic fatigue can be a consequence of a sedentary lifestyle

A sedentary lifestyle is common in today's world and is characterized by minimal and irregular physical activity. To modern man Fewer and fewer actions are required to complete everyday tasks, which in some cases boil down to traveling to and from work, sitting at a desk for 8 hours, and watching TV on the couch in the evening. This routine does not leave too much time for maintaining good physical fitness, which over time can have a significant impact negative influence to your health and cause the development of a large number of serious diseases.

The impact of a sedentary lifestyle on health

Obesity

Excess body weight is one of the most common consequences of a sedentary lifestyle. Lack of physical activity leads to a slowdown in metabolism and blood circulation, thereby reducing the number of calories burned, the excess of which is stored as fat. Obesity, in turn, is associated with an increased risk of developing various diseases, including cardiovascular disease, hypertension, high level cholesterol in the blood, diabetes mellitus, some types of cancer, gallbladder disease and arthritis. Psychological disorders such as depression and low self-esteem may also occur if a person is concerned about their excess weight and body fat.

Any muscular activity, on the contrary, is aimed at maintaining normal weight, since it burns calories, and the more intense it is, the more calories will be burned.

Heart

One of the most serious consequences of a sedentary lifestyle is the high risk of developing cardiovascular diseases, such as coronary heart disease or chronic hypertension. This usually occurs due to the lack of any sports activities, and therefore the heart does not receive the necessary blood supply. Also, under such conditions, fat-burning enzymes responsible for the destruction of triglycerides in the blood become inactive. As a result, plaque forms on the walls of blood vessels, which impedes blood circulation and can cause atherosclerosis, and in serious cases, a heart attack.

The result of physical exercise is more efficient work cardiovascular system, increasing high-density lipoprotein, or “good” cholesterol, and decreasing unwanted triglycerides in the blood.

Muscles and bones

If there is a shortage physical activity the body's muscles become weak, resulting in decreased ability to perform daily tasks. In addition, a sedentary lifestyle is bad for your posture and can lead to back problems over time as the muscles that support your spine also weaken.

Osteoporosis is another possible consequence sedentary lifestyle. The fact is that during a sitting position, the bones do not experience any difficulties in supporting the body. Over time, this causes bones to lose strength and become more brittle. The likelihood of developing arthritis also increases.

Regular exercise will help maintain healthy bones and joints, increase muscle strength and endurance, to achieve life goals.

Diabetes

Exercising helps the body control blood sugar levels. Lack of activity leads to its increase, because the less you move, the less sugar is used by the body. Increased level Blood sugar, in turn, puts a strain on the pancreas, which affects the secretion of the hormone insulin, thereby increasing the likelihood of developing diabetes.

Cancer

Some types of cancer, such as colon and breast cancer, are also common among sedentary people.

Aging process

Telomeres, located at the ends of chromosomes and protecting them from any damage, become shorter as the body ages. It has been proven that with a sedentary lifestyle, telomeres shorten faster than with an active lifestyle, as a result of which the aging process accelerates and signs of age appear earlier.

Mental disorders

A sedentary lifestyle also negatively affects mental health. Individuals who do not receive any exercise are more likely to develop depression and anxiety. Research has shown that regular muscle activity can reduce stress and reduce the incidence of many mental disorders. The endorphins released during exercise naturally improve your mood and help you feel happier and more relaxed. In addition, exercise affects the production of the hormone serotonin, an unbalanced level of which can lead to depression and affect memory and appetite. Moreover, improvement appearance will help improve self-esteem and increase self-confidence.

Insomnia

A sedentary lifestyle can cause sleep problems because under such conditions the body may not feel the need for rest. Regular exercise, on the contrary, helps and improves the quality of sleep. However, you should avoid exercising right before bed, as your body will become too hot, which will prevent you from falling asleep quickly.

Financial costs

Inactivity and related health problems can also lead to financial losses. Cash expenses may be required to provide medical services(prevention, diagnosis and treatment) associated with emerging diseases, and include the costs of visiting a doctor, purchasing pharmaceuticals, and rehabilitation services. In addition, there may be hidden costs associated with lost earnings due to work time spent dealing with medical problems and inability to perform work duties.

Benefits of physical activity

Research has shown that virtually all people can benefit from regular exercise, whether they participate in intense exercise or moderate exercise. Regular physical activity has beneficial effects on most (if not all) organ systems and therefore helps prevent a wide range of health problems, including:

Because consistent muscle exercise helps prevent disease and promote health, it can actually reduce healthcare costs.

Sedentary lifestyle (hypodynamia)- This is a real disaster that has struck modern humanity. A sedentary lifestyle, the long time we spend near the computer, passive rest - all this undermines the health of our body and contributes to the emergence of a number of disorders and pathologies. It is worth taking into account that most people (which is approximately 20% of the adult population) suffering from physical inactivity are not aware of this fact.

It seems to people that they are actively working, solving many problems, taking active participation in social life. However, they overlook the fact that most of this activity takes place in a sitting position. Culture motor activity, a responsible attitude towards one’s own body, a desire to preserve its well-being and youth for a long time - these are the simple conditions, which will help overcome the problem of inactivity and avoid its destructive consequences. In most cases, it is enough to just slightly reconsider your lifestyle and interaction with the outside world. It is worth noting that improving the overall quality of your body will allow you to visit doctors less often and reduce medical costs.

If you analyze in detail what a sedentary lifestyle leads to, you can get a very disappointing picture.

Some of the basic consequences of inactivity include:

• slouch;
• vision problems;
• body weight gain;
• deterioration of physical condition;
• diseases of the musculoskeletal system;
• exacerbation of chronic pathologies.

It is worth noting that with age, problems caused by physical inactivity tend to worsen, and some disorders become chronic.

Important! A sedentary lifestyle leads to irreversible transformations in the body, in particular, it causes pathological changes in the muscles, with the possibility of further atrophy.

To avoid such consequences and minimize the negative impact of physical inactivity, it is worth establishing an active lifestyle and giving up passive leisure.

Physical inactivity and excess weight

Movement is life itself, and voluntary restriction of physical activity leads to a significant loss of strength, negatively affects health, and undermines a person’s psychological well-being. A passive lifestyle naturally leads to the accumulation of extra pounds and further obesity. First of all, the health of the body suffers. A sedentary lifestyle directly provokes a slowdown in metabolism and blood circulation. As a result, excess calories accumulate, which are transformed into body fat. For many people, particularly young girls, this becomes a real problem.

The immediate consequences of excess weight accumulation are the following pathological conditions:

• cardiovascular diseases;
• hypertension;
• increased cholesterol levels;
• diabetes mellitus;
• gallbladder diseases;
• arthritis;
• oncological lesions.

In addition, the impact of physical inactivity on health is not limited to these consequences.

If a person is very concerned about the problem of excess weight and the resulting complex of external unattractiveness, states of mental depression, anxiety, and even depression may arise.

Important: It is worth noting that the consequences of a sedentary lifestyle for the body can be quite short-term, or longer, and even chronic.

The problem of excess weight is always associated with a number of other more or less serious pathologies, and can provoke serious disorders. Therefore, it is very important to monitor the condition of your body and prevent pathological changes.

Inactivity and cardiovascular pathologies

Cardiovascular system disorders are among the leading ones in the list of pathologies causing death. This fact alone makes you think about the need to reconsider your lifestyle and increase physical activity.

Please note: Physical inactivity is a direct path to diseases of the cardiovascular system and circulatory disorders. The negative impact of inactivity on human body manifests itself, in particular, in weakening of the heart muscles and dysfunction of blood flow.

The heart, weakened by prolonged passivity and poor circulation, begins to malfunction, and cutting is possible. painful sensations, general weakness.

The most common types of cardiovascular pathologies caused by a sedentary lifestyle are:

• atherosclerosis;
• coronary heart disease;
• chronic hypertension;
• heart attack

One of the reasons for the occurrence of these pathologies is that physical inactivity provokes a loss of activity of fat-burning enzymes that destroy triglycerides in the bloodstream. The result of this is plaque that forms on the walls of blood vessels, complicating the blood circulation process, which leads to the further development of these diseases.

Musculature and musculoskeletal system

A decrease in physical activity naturally leads to loss muscle tone and weakening of the body as a whole. Proper structuring of the musculoskeletal system is especially important for adolescents, whose bodies are just forming. Possible diseases musculoskeletal system, developing as a result of insufficient activity:

• osteoporosis;
• scoliosis;
• arthritis.

In addition, a sedentary lifestyle leads to weakening of the spinal muscles, increased fragility of bones, and the formation of a stooped posture. All these problems can be avoided if you engage in sports in a timely manner and reconsider your lifestyle.

Practical advice: If you previously led a sedentary lifestyle, you should not immediately subject yourself to intense exercise. It is best to contact a professional trainer, or gradually increase the intensity of training, controlling the body’s reactions.

An active lifestyle will allow you to achieve stronger joints and bones - indicators muscle strength and endurance will increase, additional energy will appear to implement everyday goals and tasks, painful symptoms will completely disappear over time.

Inactivity and its impact on the psychosomatic state of the body

A sedentary lifestyle is extremely dangerous for mental health. Comprehensive studies are currently being conducted in this area, confirming negative forecasts.

A person who does not pay enough attention to physical activity is more likely to:

• increased anxiety;
• depression;
• stress;
• sleep disorders;
• memory impairment;
• decreased appetite;
• various clinical mental illnesses.

This tendency is due to the fact that physical inactivity causes pathological changes in the body and destroys health, including at the hormonal level.

Please note: As a result of physical exercise of any kind, endorphins are released in the body, which are responsible for a person’s psychological well-being and the achievement of relaxation.

Regular activity – best way stabilize the mental state of the body, return it to normal shape, improve health, improve overall well-being and eliminate pathological manifestations.

Physical activity as a panacea

Moderate sports, running, and exercise will not only help you maintain good body shape, but will also relieve you from a number of ailments. Not to mention that this is the easiest way to get rid of extra pounds.

Important: It is necessary to understand that a sedentary lifestyle destroys your health consistently and methodically, without bypassing a single organ. In particular, a sedentary lifestyle is especially harmful for men, for their potency and overall physical tone.

Of course physical activity cannot cure all diseases, but it beneficial influence proven on the human body.

An active lifestyle will help you achieve the following goals:

• reduce the risk of developing cardiovascular pathologies;
• prevent high blood pressure;
• minimize the possibility of developing a diabetic condition;
• reduce the risk of developing cancer pathologies in the colon and mammary gland;