Sedentary lifestyle 

Sedentary lifestyle affects the human body through various mechanisms.

Many of our jobs have become more sedentary, with long days sitting at a desk.

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And the way most of us get around involves sitting - in cars, on buses, and on trains.

 

A vicious circle

Risks when you have an inactive lifestyle:

• You burn fewer calories. This makes you more likely to gain weight.
• Chronic inflammation is linked to a sedentary lifestyle because prolonged inactivity can lead to increased body fat, particularly around the abdomen, which produces pro-inflammatory proteins.
• This lack of movement also reduces muscle activity, negatively affecting glucose metabolism and insulin sensitivity, contributing to systemic inflammation and various chronic diseases.
• Chronic inflammation is linked to numerous diseases (‘all diseases’), ranging from CVD, T2D, metabolic diseases, cancer, autoimmunity, gastrointestinal disorders, respiratory diseases, neurodegenerative diseases, reproductive system disorders, allergies, skin disorders, and joint problems to headaches, food sensitivities, hormonal imbalances
• Dyslipidemia (refers to unhealthy levels of one or more kinds of lipid (fat) in your blood)
• You may lose muscle strength and endurance, simply because you are not using your muscles as much
• Your bones may get weaker and lose some mineral content can lead to > osteoarthritis osteoporosis 
• Your metabolism will be affected, and your body will have more trouble breaking down fats and sugars
• Your immune system may not work as well. A sedentary lifestyle can weaken the immune system because it leads to reduced physical activity, which is essential for maintaining healthy immune function. Lack of exercise can result in poorer circulation, increased inflammation, and a higher risk of chronic diseases, all of which negatively impact immunity. 
• You may have poorer blood circulation
• You may develop a hormonal imbalance. A sedentary lifestyle can lead to hormonal imbalances because it affects metabolism and energy production, which are regulated by hormones. Lack of physical activity can increase stress hormones like cortisol and decrease hormones that promote muscle function and metabolism, contributing to overall hormonal disruption.
• Increased all-cause mortality, cardiovascular disease mortality. A sedentary lifestyle can lead to increased all-cause and cardiovascular disease mortality because it reduces the efficiency of the cardiovascular system, allowing harmful substances to accumulate in blood vessels, which can cause conditions like atherosclerosis. Additionally, prolonged sitting is associated with various health issues, including obesity and high blood pressure, which further elevate mortality risks 
• Risks of metabolic disorders such as diabetes mellitus
• Hypertension. Hypertension is linked to a sedentary lifestyle because physical inactivity can lead to increased body weight and stiffening of the arteries, which raises blood pressure. Regular exercise helps keep blood vessels flexible and promotes overall cardiovascular health, reducing the risk of hypertension.
• Stiffening of the arteries. Stiffening of the arteries, known as arteriosclerosis, can lead to serious health risks such as heart attacks, strokes, and other cardiovascular diseases due to reduced blood flow. It often occurs as a result of plaque buildup, high blood pressure, and other risk factors like smoking and diabetes. 
• Depression. A sedentary lifestyle can contribute to depression due to the lack of physical activity, which is known to improve mood and reduce anxiety. Prolonged sitting and inactivity can lead to feelings of isolation and decreased social interaction, further exacerbating mental health issues like depression. 
• Higher risk of cognitive impairment. A sedentary lifestyle increases the risk of cognitive impairment by reducing blood circulation to the brain, which can lead to decreased oxygen delivery and impair cognitive functions. Additionally, prolonged sitting is linked to conditions like insulin resistance and cardiovascular disease, both of which are risk factors for dementia and cognitive decline. 

 

 Holistic Oasis Office:

Combating Sedentary Behavior

 

The Holistic Oasis Office program proactively addresses sedentary behavior through the following initiatives:

 

1. Active Workspaces: Encourages movement with adjustable desks and ergonomic seating, promoting better posture and reducing sedentary time.

2. Wellness Challenges: Motivates employees to engage in physical activity through friendly competition and team-building activities.

3. On-Site Fitness Facilities: Provides accessible fitness equipment and classes for employees to exercise before, during, or after work hours.

4. Mindful Breaks: Promotes regular breaks for stretching, walking, or practicing relaxation techniques, helping employees recharge and return to work with renewed focus.

 

These measures not only reduce sedentary behavior but also contribute to enhanced well-being, productivity, and overall satisfaction among employees in the Holistic Oasis Office.

 

 

 

 

Further info

Data driven

The "Active 10" campaign by the NHS (National Health Service) in the UK encourages people to do at least 10 minutes of brisk walking each day. Here are some additional recommendations to incorporate movement every half hour:

• Stand up and stretch: Every 30 minutes, take a moment to stand and perform simple stretches targeting your neck, shoulders, back, and legs.
• Walk and talk: If you're on a phone call or listening to a webinar, consider pacing or walking in place during the conversation.
• Use stairs: If possible, choose stairs instead of elevators to increase your daily step count and engage your leg muscles.
• Take a short walk: During lunch breaks or coffee breaks, make it a habit to go for a brief walk around the office or outside.
• Desk exercises: Perform light exercises like leg raises, chair dips, or seated leg stretches while sitting at your desk.
• Active meetings: Suggest having walking or standing meetings with colleagues instead of traditional seated ones.
• The Pomodoro Technique involves 25-minute focused work intervals (Pomodoros) followed by 5-minute breaks. After four Pomodoros, take a 15-30 minute break. This method encourages an active office environment by promoting movement during breaks.

 

By introducing these small but frequent bouts of movement, you can counteract the negative effects of prolonged sitting and promote a more active lifestyle.

 

https://www.todoist.com/productivity-methods/pomodoro-technique