You realize the importance of exercise when even if you’re just sitting and relaxing, you feel pain because the muscles and joints in your back and neck become irritated!
Covid was exhausting, but it did give way to even more inactiveness as everyone stayed home!
As per the Heart Research Institute, adults should engage in at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, as well as muscle-strengthening activities on two or more days per week.
Those who do not get the appropriate amount of regular physical activity are classified as “inactive,” as they do not exercise or move.
When standing upright, the body and its systems, particularly the heart and cardiovascular system, work more efficiently. Inactivity, on the other hand, results in fewer calories being burned, increasing the likelihood of weight gain.
As people tend to spend long hours relaxing, the indolence can triple your chances of suffering from cardiovascular diseases, obesity, hypertension, hormonal imbalance, a sluggish metabolism, poor blood circulation, colon cancer, and inflammation in the body.
Some Data To Address The Seriousness Of The Issue
As per the WHO reports, in 2016, 39 percent of adults aged 18 and up were overweight (39 percent of men and 40 percent of women). In 2016, approximately 13% of the world’s adult population (11 percent of men and 15% of women) were obese.
And corona would have only increased these numbers as more people spent their hours home doing nothing but lazing around!
Sedentary behavior also affects about 60 to 85 percent of people worldwide, in both developed and developing countries, making it one of the most critical yet under-addressed public health issues of our day.
Nearly two-thirds of youngsters are projected to be indolent, which has major consequences for their future health!
According to Princess Cruises’ ninth annual Relaxation Report, more than half (51%) of adults throughout the world receive less sleep than they need on a typical night, and 80% of adults say they use weekend days to make up for sleep lost during the week.
So Does That Raise Concern Now?
The above was just some data to support our claim that inactive habits might become a cause of infinite health problems for many individuals out there.
Doctors even warn that a sedentary lifestyle may harm your bones and spine!
Muscle strength and endurance will be lost as a result of not using muscles. This can also lead to osteoporosis, a disease characterized by decreased bone mineral density and fragile bones.
Hence people must change their daily habits and start moving!
If you spend a lot of time sitting, sit up straight with your lower back supported. While working, no matter if it’s in the office or from home make sure your computer screen’s top is at your eye level.
If you want to work on paper while looking down, make an inclination out of two registers in the back so that the angle changes by about 45° when staring at the book you’re reading.
This slight shift in tilt can help prevent cervical spondylitis if you spend a lot of time craning your neck and looking down.
The above might look of insignificant value, after what an inclination of 45° in front of the comforts of a bed?
But incorporating these small habits can perform wonders for your spine and neck health.
A good posture always leads the way and its high time we understand the need for it!
Some Additional Facts And Factors
A sedentary lifestyle can also cause back and neck difficulties, as the back becomes tight, weak, and deconditioned, resulting in neck pain.
When you sit for long periods, your spine can become sore, painful, and inflexible. Even if you are resting and sitting, your muscles, discs in your back, and neck may be compressed, causing pain.
Per the specialists, the negative charge formed by muscle strain on bones allows the bone to absorb positively charged calcium.
This means that even if you consume a lot of calcium, have an adequate healthy diet, you can still develop osteoporosis as a result of weakened muscles.
If you sit for lengthy periods with few breaks and do not exercise to develop your muscles and condition your heart, your spinal structure may also suffer.
Cervical spondylitis, which can lead to disc degeneration, a stiff spine, and strained aching shoulders, is a real possibility!
Slouching is also not suggested since it tends to strain spinal ligaments beyond their limit! It can also pressurize the spinal discs, producing bulging due to wear and tear.
In addition to all that, inactivity influences one’s mental health too.
Not exercising for long periods, having little sleep, and having hectic schedules can cause you to become agitated, anxious, frustrated, sad, and restless, as well as annoyed.
As your cognitive health deteriorates, you may even feel down and forgetful!
So What Can We Do To Prevent This?
We already spoke about the measures one should take to prevent bad posture.
In addition to those,
- Tobacco cessation (if consuming)
- Balanced nutrition
- Climbing stairs instead of taking lifts
- Doing home chores
- Taking frequent breaks between busy schedules to stretch
- Any cardio workouts or just brisk walking for an hour
- Meditation to keep stress-free
- Have adequate sleep
- Using a stand-up workstation to help normal blood circulation are all good ways to stay active!
For neck problems, doctors suggest you perform some simple neck exercises.
- In this, you sit with your back straight and slowly tilt your head to one side, bringing your ear toward your shoulder and then bringing it back up
- The same procedure must be followed backward and on the opposite side
- Make sure you can feel the stretch and do it for five minutes every day and perform this only when you’re sitting upright and not slouching
Stretching the whole body gives you huge benefits over remaining dormant.
- While working, stretch your legs and arms every hour or so
- Stretch your hip flexors for five minutes per side at home every evening/morning
- If feasible, get up and take a two-minute walk every hour or so
The above was all for people who have not had their condition worsen throughout years but if you’re suffering from some major repercussions, we highly suggest that you get off the internet and visit an orthopaedic specialist.
Let’s take the simple information from here and leave the complex conditions to the experts!
ScrollTribe wishes you a healthy lifestyle.