In your office job, you spend around 9 hours sitting at your workstation in front of a computer. Once you return home, you unwind by watching TV or scrolling through your phone. Does this sound familiar? For many of us, it is a routine that we believe is harmless. Unfortunately, this sedentary lifestyle can lead to numerous health risks due to the lack of significant physical movement.
Signs you live a sedentary lifestyle:
The signs of a sedentary lifestyle can be both physical and mental, and sometimes they are so subtle that you may not even recognize them. It is important to understand and acknowledge these signs so that you can adjust and improve your health and quality of life. Some signals that you might be leading a sedentary lifestyle include:
Sleeplessness
If you are not moving much during the day, your body may not feel like it needs to rest and recharge at night, leading to sleep problems. Engaging in regular exercise can help you feel tired in a beneficial way, which can improve your sleep quality.
Fatigue
Sleeplessness and sedentary lifestyle can explain your fatigue. When you are active, your body releases endorphins – bursts of energy that are mood boosters and pain relievers, too. When you are not moving, you do not release endorphins, which can cause fatigue.
Difficulty concentrating
Have you found your brain seems a little foggy, or you cannot concentrate on tasks as well as you used to? Without enough physical activity, your alertness, attention, and motivation can take a big hit.
Aches and pains
Aches and pain due to a sedentary lifestyle can be caused by prolonged periods of sitting or inactivity. When you do not move your bodies regularly, the muscles become weak and stiff, which can lead to pain and discomfort.
Weight gain
In a sedentary lifestyle, you do not burn as many calories as you should. Thus, likely resulting in weight gain.
Effects of sedentary lifestyle:
An inactive lifestyle can lead to a variety of aches and pains in the body. When you do not engage in regular physical activity, our muscles can become weak, tight, and inflexible, which can lead to discomfort and pain. Here are some common aches and pains associated with an inactive lifestyle:
Back pain
Sitting for long periods of time, such as at a desk or in front of a computer, can cause the muscles in your back to weaken and become strained, leading to pain.
Neck and shoulder pain
Like back pain, sitting at a desk for extended periods can cause tension and strain in your neck and shoulders, leading to pain.
Joint pain
Inactivity can cause stiffness in your joints, particularly in the hips, knees, and ankles. This can lead to pain and discomfort when moving or standing for long periods.
Headaches
Poor posture from sitting for long periods or staring at a computer screen can cause tension headaches.
Muscle soreness
When you do not engage in regular physical activity, our muscles can become tight and inflexible, leading to soreness and discomfort.
Ways to have a more active lifestyle:
Move your body more
Exercise does not have to happen in a gym. Make time for a quick walk, do some stretches, follow a free workout class online, or even walk up and down the stairs a few times. If you have not worked out much before, start slow and think about reaching out to your primary care doctor to make an exercise plan.
Change up your workspace
Wherever you work, make your workspace more active and make office ergonomics a priority. A stand-up desk is a good place to start to get you on your feet.
Meet on the move
Have a walk-and-talk meeting through the office or around your building if you do not need a screen. Or if your meeting is on the phone, take the call while going for a stroll. If you have a question for a coworker, take the time to go over to their desk instead of sending an email. That helps you move, and face-to-face interactions could help improve your mood, too.
Seek care
To alleviate these aches and pains, it is important to incorporate physical activity into your daily routine. This can include stretching, walking, and strength training exercises. It is also important to maintain good posture and take frequent breaks from sitting if you have a sedentary job. You can also use pain relief products like Zandu Fast Relief Gel. Recommended by the Indian Association of Physiotherapists, Zandu Fast Relief Gel provides instant muscle relaxation with it’s 1.5X stronger formula. Its microdroplets gives long lasting pain relief in various kinds of pain like elbow, shoulder, neck, back pain etc.