Lying and sitting for too long are activities that make the body rarely move or are physically inactive. This condition in the medical world is known as "Sedentary lifestyle".1 The lifestyle of being lazy to move (sedentary lifestyle) is widely lived by people around the world with a percentage of 60 to 85%.2 Increasingly sophisticated technology makes human activities easier, such as buying food and other necessities that can be done while lying down at home. This, further encourages humans to be less active and can trigger various health problems.1 A body that is not active for long periods of time can cause symptoms, such as having trouble to sleep, weight gain, and feeling tired easily.2

 

Bad Effects of Physical Inactivity

Here are the negative effects of sedentary lifestyle for health:1,3,4

Decondition

Deconditioning is a decrease in the functional capacity of the body. This can be caused by a lack of physical activity and has a negative impact on the body's ability to carry out normal activities. Deconditioning also cause reduced of muscle mass and further leads to osteoarthritis.

Risk of stroke and heart attack

A study shows that active exercise can reduce the risk of stroke by up to 60% in men. In addition, other studies have also found that women who are physically active have a 50% chance of avoiding heart attacks and strokes. This shows that people who are less active (lazy to move) will have a high risk of stroke and heart attack.

Insulin resistance

Lying and sitting for a long time can increase in blood sugar levels. This increase can lead to insulin resistance and cause diabetes mellitus and obesity. If the activity of lying down and sitting for too long is done while consuming snacks, the risk of experiencing insulin resistance will increase.

Triggers osteoporosis

People who are less active will be more at risk of experiencing bone health problems. A sedentary lifestyle will trigger muscle weakness and decrease bone density. Lack of calcium in a person's bones, which increases the risk of fractures, is a hallmark of osteoporosis.

Mental health

A lifestyle that is lazy to do physical activity can cause mental health problems. In a study involving 10,381 participants, it was shown that a sedentary lifestyle is associated with an increased likelihood of mental health disorders. This may be caused by lacking of oxygen-rich blood flow to the brain when not doing physical activity for a long time.

 

Tips for Avoiding Lazy Movement Habits

Here are some tips for being active:3,5

1. Increase physical activity, such as walking, cycling, and weight training.

2. Reducing the habit of staying silent for long periods of time and replacing it with activities such as walking when answering the phone.

3. Find an active hobby that you enjoy, such as a dance class or indoor rock climbing.

4. Do not delay physical work, such as immediately sweeping the house in the morning or cleaning the bathroom on a day off from work.

5. Prioritizing using stairs instead of using elevators or escalators in order to improve joint, bone, muscle and lung health.

 

Reference:

  1. Sri Mardilah Wuryani. Efek Jangka Panjang “Malas Gerak” Bagi Kesehatan. Last reviewed on August 3, 2022. Available at: https://yankes.kemkes.go.id/view_artikel/959/efek-jangka-panjang-malas-gerak-bagi-kesehatan
  2. Vasha Vats. Following a Sedentary Lifestyle? 5 Warning Signs You Need to Move More Every Day. Last reviewed on January 6, 2021. Available at: https://doctor.ndtv.com/living-healthy/following-a-sedentary-lifestyle-5-warning-signs-you-need-to-move-more-everyday-2348608
  3. Aaron Kandola. What are The Consequences of a Sedentary Lifestyle?. Last reviewed on August 29, 2018. Available at: https://www.medicalnewstoday.com/articles/322910
  4. Kavya Bhatia. Keep Moving Ladies, As Your Sedentary Lifestyle Will Give You This Injury. Last reviewed on August 17, Available at: https://www.healthshots.com/preventive-care/self-care/side-effects-of-leading-a-sedentary-lifestyle/
  5. Devin Collins. 6 Ways to Combat Sedentary Lifestyles. Last reviewed on February 16, 2022. Available at: https://www.onemedical.com/blog/healthy-living/6-ways-combat-sedentary-lifestyle/