How much does a sedentary lifestyle reduce our lives?

Sedentary lifestyle is one of the great silent pandemics of our time. Although it does not make headlines like other diseases, its effects are devastating and widely documented by science. Recent studies have shown that spending most of the day sitting can significantly reduce our life expectancy, even if we exercise regularly. Why is this happening and what can we do about it?

The Impacts of a Sedentary Lifestyle on Health

According to research published in magazines such as The Lancet and JAMAa sedentary lifestyle is linked to a significant increase in the risk of chronic diseases such as:

-Cardiovascular diseases.

-Type 2 diabetes.

-Some types of cancer, such as colon and breast cancer.

-Cognitive impairment and dementia.

The largest meta-analysis to date, which included data from more than one million people, concluded that those who spend more than 8 hours a day sitting are 59% more likely to die prematurely compared to those who are more active.

How a Sedentary Lifestyle Shortens Our Life

A sedentary lifestyle affects the body on multiple levels:

-Slow Metabolism: Sitting for long periods reduces the enzymatic activity responsible for breaking down fats. This can lead to weight gain and elevated cholesterol levels.

-Chronic Inflammation: Lack of movement is associated with a low-grade inflammatory state that damages tissues and organs.

-Circulatory Problems: Remaining still for hours hinders venous return and can cause blood clots, such as deep vein thrombosis.

-Hormonal Alterations: Inactivity reduces the production of hormones that regulate stress and cell regeneration, affecting longevity.

Exercise vs. Sedentary lifestyle: Is it enough to go to the gym?

A common misconception is that a daily exercise session counteracts the effects of sitting for the rest of the day. However, scientists warn that exercise, although beneficial, does not completely eliminate the risks of prolonged sedentary lifestyle.

“Even those who meet physical activity recommendations — 150 minutes a week — are at risk if they spend too much time sitting,” says Dr. James Levine, an obesity expert at the Mayo Clinic.

How Many Years Do We Lose by Being Sedentary?

A study published in BMJ Open estimated that reducing sedentary time to less than three hours a day could increase life expectancy by two years. On the other hand, spending more than six hours a day sitting has been linked to a loss of up to 1.4 years of life, regardless of other healthy habits.

Small Changes, Big Benefits

Combating a sedentary lifestyle does not require a radical change in our routine, but it does involve incorporating active habits. Here are some recommendations backed by science:

-30/30 Technique: Get up and move for at least 1-2 minutes every 30 minutes of sitting.

-Standing desks: Alternate between sitting and standing while you work.

-Walking meetings: Whenever possible, take calls or meetings while walking.

-Daily walks: Take at least 7,000-10,000 steps a day.

-Strength exercises: Incorporate strength routines to strengthen muscles and improve metabolism.

In an increasingly digitalized world, where teleworking and entertainment platforms invite us to immobility, it is crucial to be aware of how our daily choices affect our health. Combating a sedentary lifestyle is not only a question of longevity, but also of quality of life.

Remember! Every little movement counts. As the experts say: “The best time to move is now.”