Over 40% of Indians are physically inactive and are at risk of life-threatening diseases. Lancet study Has been found.According to the World Health Organization, Insufficient physical activity This is defined as doing no more than 150 minutes of moderate-intensity activity per week, 75 minutes of vigorous-intensity activity, or an equivalent combination.
The study showed that the global prevalence of insufficient physical activity is projected to increase from 23.4% in 2000, 26.4% in 2010 to 31.3% in 2022. The prevalence was 5 percentage points higher among women. The World Health Assembly (WHA) has set a target of a 15% relative reduction in insufficient physical activity between 2010 and 2030.
Should the Covid lockdown be blamed for insufficient physical activity?
“We conducted a sensitivity analysis to determine whether activity levels changed after March 2020, when WHO declared COVID-19 a pandemic, but found no evidence of any change in trends or non-linearity in data collected during or after August 2020,” WHO said in the report.
COVID-19 lockdown brings significant consequences physical inactivityPublic health is being adversely affected. Restrictions confined people to their homes, reduced opportunities for regular exercise, closed gyms, and limited outdoor activities. Lockdowns disrupted routines, making it difficult for people to maintain consistent exercise habits. This sudden shift toward more exercise sedentary lifestyle This had many harmful effects.
Why can’t the human body function without adequate physical activity?
Lack of physical activity has profound and far-reaching consequences on the body, causing numerous problems. Chronic diseases and overall poor health. The risks of physical inactivity are wide-ranging and multifaceted, affecting nearly every system in the body. Incorporating regular exercise into your daily routine is essential to maintaining physical, mental, and emotional health. Simple activities such as walking, cycling, or engaging in a favorite sport can greatly reduce the risks associated with a sedentary lifestyle, helping to lead a longer, healthier, and more fulfilling life.
The first major effect of insufficient physical activity is cardiovascular healthRegular exercise helps maintain a healthy heart and circulatory system by improving blood flow, lowering blood pressure, and reducing cholesterol levels. Without enough physical activity, individuals are more vulnerable to high blood pressure, atherosclerosis (hardening of the arteries), heart attack, and stroke. The heart muscle itself can weaken, reducing its ability to pump blood efficiently, which can result in heart failure over time.
In addition to cardiovascular problems, physical inactivity contributes significantly to obesity and metabolic syndrome. When there is an imbalance between calorie intake and expenditure due to a sedentary lifestyle, weight gain is inevitable. Excessive weight gain, especially when accompanied by a poor diet, can lead to metabolic syndrome – a cluster of conditions that includes increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels. Metabolic syndrome substantially increases the risk of developing type 2 diabetes, heart disease and stroke. Exercise helps control weight, regulate blood sugar levels and improve cholesterol profiles, thereby reducing these risks.
The development of type 2 diabetes is another important effect of a sedentary lifestyle. Physical inactivity increases insulin resistance, a condition in which the body’s cells become less responsive to insulin, causing blood sugar levels to rise. Over time, this can develop into type 2 diabetes. Regular physical activity helps the body use insulin more effectively, lowering blood sugar levels and preventing or managing diabetes. Conversely, a lack of exercise increases insulin resistance and makes blood sugar control more challenging, increasing the likelihood of complications such as neuropathy, retinopathy, and heart disease.
Lack of exercise also increases musculoskeletal problems. A sedentary lifestyle weakens muscles and bones, leading to conditions such as osteoporosis (loss of bone density) and sarcopenia (loss of muscle mass). Weak muscles and bones increase the risk of falls and fractures, especially in older people. Joint health is also affected, with stiffness and pain increasing, leading to conditions such as arthritis. Regular weight lifting and resistance exercises are important for maintaining musculoskeletal health, promoting bone density and ensuring joint flexibility and muscle strength. Without these exercises, the musculoskeletal system deteriorates, leading to reduced mobility and independence.
The mental health implications of physical inactivity are equally worrying. Sedentary behavior has a negative impact on mental health, increasing the risk of depression, anxiety, and stress. Exercise is known to increase endorphin levels, which boost mood and a sense of overall well-being. It also helps reduce symptoms of depression and anxiety by promoting neural growth, reducing inflammation, and promoting a sense of calmness. Without regular physical activity, individuals miss out on these mental health benefits, potentially increasing the prevalence of mental health disorders and reducing quality of life.
Respiratory health is also affected by a lack of exercise. A sedentary lifestyle can reduce lung capacity and functionality. Regular exercise improves lung function and increases oxygen delivery to tissues. Without physical activity, the lungs and respiratory muscles become weak, leading to decreased stamina and an increased susceptibility to respiratory diseases such as chronic obstructive pulmonary disease (COPD). This reduction in respiratory health can significantly impact overall vitality and daily functioning.
Need to tackle the growing problem of heart disease among young adults – a silent epidemic in India
Physical inactivity can also weaken the immune system, making a person more susceptible to infections and diseases. Regular physical activity boosts the immune system, helping the body fight off illnesses more effectively. A sedentary lifestyle can weaken the immune response, making a person more susceptible to the common cold, flu, and potentially even increase the risk of certain cancers because the immune system’s ability to detect and destroy abnormal cells is reduced.
Cognitive decline is another serious effect of physical inactivity. A sedentary lifestyle is associated with cognitive decline and an increased risk of dementia and Alzheimer’s disease. Regular exercise promotes brain health by improving blood flow, reducing inflammation and stimulating the growth of new neural connections. It helps maintain cognitive functions such as memory, attention and problem-solving skills. Without regular physical activity, these cognitive functions can deteriorate, leading to decreased mental acuity and independence in later life.
Digestive health is also affected by a lack of physical activity. Exercise stimulates intestinal contractions, aiding in efficient digestion and reducing the risk of constipation and other gastrointestinal problems. Physical inactivity can slow down the digestive process, leading to discomfort, bloating and a higher risk of developing conditions such as irritable bowel syndrome (IBS). Regular activity is essential to maintain a healthy digestive system and ensure regular bowel movements.
Finally, physical activity helps regulate hormones, including insulin, cortisol, and growth hormone. Lack of exercise can lead to hormonal imbalances, which affect everything from metabolism and mood to reproductive health. For example, increased cortisol levels due to stress and inactivity can lead to weight gain, especially around the belly, and disrupt sleep patterns. Hormonal imbalances can also affect fertility and menstrual cycles in women.
Why can’t women skip regular exercise?
Women, like all individuals, benefit greatly from regular physical activity, but there are some specific reasons why it is especially important for women to engage in more physical activity.
Regular physical activity helps regulate hormones, which is important for women. Hormonal fluctuations occur naturally during the menstrual cycle, pregnancy, and menopause. Exercise can help stabilize hormones, which can reduce symptoms such as mood swings, fatigue, and irritability. For example, regular physical activity can reduce premenstrual syndrome (PMS) and help manage menopause symptoms by balancing estrogen levels.
Heart disease in women: Experts look at the latest worrying trends, signs and symptoms
Women are at higher risk for osteoporosis, a condition in which bones are weak and brittle. Weight-bearing exercises, such as walking, jogging and strength training, are particularly effective at increasing bone density and strength. Engaging in regular physical activity during adolescence and young adulthood is important for building a strong foundation of bones, while consistent exercise in later years helps maintain bone health and prevent osteoporosis-related fractures.
Mental health is another important area where physical activity plays a vital role. Women are more likely to experience anxiety and depression than men, partly due to the hormonal changes they go through throughout their lives. Regular exercise releases endorphins, the body’s natural mood enhancers, and reduces stress hormones like cortisol. This can help reduce symptoms of anxiety and depression, improve sleep quality, and promote overall mental health.
Weight management is also an important concern. Women tend to have a higher percentage of body fat than men and may find it harder to lose weight due to biological differences in metabolism. Regular physical activity helps maintain a healthy weight by increasing calorie expenditure and boosting metabolic rate. This, in turn, reduces the risk of obesity-related diseases such as type 2 diabetes, heart disease, and certain cancers.
Understanding high blood pressure as a major risk factor for the heart
