Sedentary lifestyle: What are its risks and how to get more active in your 40s

Blogs01 Oct 2024

Working long hours at your desk or binge-watching multiple hour-long episodes in bed may seem entirely normal to us now, but this lack of movement for prolonged hours is not healthy and can give rise to several serious health issues. If you too find yourself leading a relatively sedentary lifestyle, then it’s time to make a change today!

In this article, we’ll take you through what exactly constitutes a sedentary lifestyle, what are the risks of leading an inactive life and how you can correct this.

What is Sedentary Lifestyle?

A sedentary lifestyle can be defined as a lifestyle that lacks physical activity. By spending very little energy on our movement, it’s possible that we put ourselves at risk of several health conditions. According to a study in 2020, one-third of the world’s entire population aged 15 and above does not engage in sufficient physical activity. This is why sedentary lifestyles are now a major public health concern.

Some common reasons why sedentary lifestyles are becoming normal are due to the lack of available spaces for exercise, increased occupational sedentary behaviours such as office work, and alarmingly high usage of electronic devices.

What are the risks of Sedentary Lifestyle in your 40s?

1. Cardiovascular conditions

One of the main health effects of a sedentary lifestyle is that it is strongly associated with cardiovascular conditions as it can impair the body’s ability to regulate blood pressure and cholesterol levels, both of which are high-risk factors for heart issues like stroke and heart attack.

2. Diabetes

Those with a sedentary lifestyle are more prone to insulin resistance and hence have a higher chance of developing type 2 diabetes than active people.

3. Obesity

One of the other major dangers of a sedentary lifestyle is that it can increase waist circumference leading to obesity and poor health. Subsequently, obese individuals find it more difficult to move around and exercise easily which can make matters worse.

4. Musculoskeletal Issues

A prolonged sedentary time can negatively impact bone mineral density, and cause chronic knee pain. This can hamper movement and cause discomfort as well.

5. Mental Health Issues

Leading a sedentary life is more likely to cause depression and impair cognitive function, especially for those who have very little movement and extremely high screen time.

How to Get More Active in Your 40s

Here are some tips you can follow to ditch the inactive lifestyle for a healthier and happier you:

Increase Your Physical Activities

Increasing your physical activity time can help prevent or delay the above mentioned health issues. If you are starting physical activities after a long time, it’s important to take things slow, to maintain momentum and avoid injuries. Here are some examples of exercises you can take up to lead a more active lifestyle:

• Aerobic exercises: walking, running, swimming
• Strength training: lifting weights, resistance exercises
• Flexibility and balance: yoga, Pilates

Creating a Routine

When it comes to following a healthy lifestyle, consistency is key. You must create a routine and stick to it diligently to make time for work, play and exercise. This will help you strike a balance between sitting and low energy expenditure periods and high energy expenditure periods.

Setting Realistic Goals

Coming out of a sedentary phase and starting to lead an active lifestyle can be daunting and a bit difficult since your body may not be used to spending more energy and doing straining tasks. So it’s important to be patient with yourself and set realistic goals about your health. Additionally, you should also monitor your progress and discuss changes with your physician!

Listen to Your Body and Rest When Needed

To stay fit and healthy consistently, it’s important to not only move but rest when required too. So make sure to listen to your body and take ample rest. This will help you avoid overworking yourself and prevent injuries as well.

Consult Your Doctor

When trying to stop leading a sedentary lifestyle, you must consult with a physician. They can assess your current health and guide you on how you can start leading a more active and healthy lifestyle safely.

Conclusion

Living a sedentary lifestyle in your 40s can pose major health risks, including cardiovascular conditions, diabetes, obesity, musculoskeletal issues, and mental health problems. However, it's never too late to make impactful positive changes. By consulting your doctor, setting realistic goals, adding a few physical activities, creating a routine, and monitoring your progress, you can transition to a more active lifestyle and enjoy improved health and well-being!

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