More than 40% of Indians are physically inactive, putting them at risk of contracting life-threatening diseases. The Lancet Study According to the WHO: Lack of exercise This is defined as not doing 150 minutes of moderate-intensity exercise, 75 minutes of vigorous-intensity exercise, or an equivalent combination per week.
Not enough Physical activity Studies have shown that inactivity is expected to increase from 23.4% in 2000 and 26.4% in 2010 to 31.3% in 2022. The prevalence is 5 percentage points higher among women. The World Health Assembly (WHA) has set a target of a relative reduction in physical inactivity of 15% between 2010 and 2030.
Are COVID lockdowns the cause of lack of physical activity?
“We conducted a sensitivity analysis to determine whether activity levels have changed since March 2020, when WHO declared COVID-19 a pandemic, and found no evidence of a step change in trends or non-linearity in data collected since August 2020,” the WHO said in the report.
Due to COVID-19 lockdown, Lack of exercisewhich has a negative impact on public health. Restrictions that keep people confined to their homes lead to regular
exercise Traffic has slowed, gyms have closed and outdoor activities have been restricted: lockdowns have disrupted daily life and made it harder for people to maintain consistency. exercise Habit. This sudden change is Sedentary lifestyle There were some detrimental effects.
Why does the human body need to get enough exercise?
Lack of exercise has serious and far-reaching effects on the body, affecting many Chronic illness It leads to poorer overall health. The risks of inactivity are widespread and multifaceted, affecting almost every system of the body. Incorporating regular exercise into your daily routine is essential to maintaining your physical, mental and emotional health. Simple activities like walking, cycling or engaging in a sport you love can significantly reduce the risks associated with a sedentary lifestyle and promote a longer, healthier and more fulfilling life.
The first big impact of lack of exercise is Cardiovascular HealthRegular exercise helps maintain a healthy heart and circulatory system by improving blood flow, lowering blood pressure, and lowering cholesterol levels. Not getting enough exercise can make you more susceptible to high blood pressure, atherosclerosis (hardening of the arteries), heart attack, and stroke. The heart muscle itself can become weaker, reducing its ability to pump blood efficiently, which over time can lead to heart failure.
In addition to cardiovascular problems, lack of exercise can lead to obesity and Metabolic Metabolic syndrome. When a sedentary lifestyle puts calories in and calories out out of balance, weight gain is inevitable. Excessive weight gain, especially when combined with an unhealthy diet, can lead to metabolic syndrome, a set of symptoms that includes high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels. Metabolic syndrome significantly increases the risk of developing type 2 diabetes, heart disease, and stroke. Exercise helps manage weight, regulate blood sugar levels, and improve cholesterol profiles, reducing these risks.
The development of type 2 diabetes is another significant consequence of a sedentary lifestyle. Lack of exercise increases insulin resistance. Insulin resistance is a condition in which the body’s cells respond less well to insulin, leading to elevated blood sugar levels. Over time, this can develop into type 2 diabetes. Regular exercise helps the body use insulin more effectively, lowering blood sugar levels and helping to prevent or manage diabetes. In contrast, lack of exercise worsens insulin resistance, making blood sugar control more difficult and increasing the likelihood of complications such as neuropathy, retinopathy and cardiovascular disease.
Lack of exercise also exacerbates musculoskeletal problems. A sedentary lifestyle weakens muscles and bones, leading to conditions such as osteoporosis (loss of bone density) and sarcopenia (loss of muscle). Weakened muscles and bones increase the risk of falls and fractures, especially in older people. Joint health is also compromised, leading to increased stiffness and pain that can lead to conditions such as arthritis. Regular weight-bearing exercise and strength training are essential to staying healthy. Musculoskeletal They promote health, increase bone density, and ensure joint flexibility and muscle strength. Without these exercises, the musculoskeletal system weakens, reducing mobility and independence.
of mental health The effects of lack of exercise are of concern as well. Sedentary behaviour negatively impacts mental health, increasing the risk of depression, anxiety and stress. Exercise is known to increase endorphin levels, improving mood and overall well-being. It can also help reduce symptoms of depression and anxiety by promoting neuronal growth, reducing inflammation and fostering a sense of calm. Without regular exercise, people miss out on these mental health benefits, which could lead to increased prevalence of mental health disorders and reduced quality of life.
Respiratory health is also affected by lack of exercise. A sedentary lifestyle leads to reduced lung capacity and efficiency. Regular exercise improves lung function and increases oxygen delivery to tissues. Physical inactivity weakens the lungs and respiratory muscles, reducing endurance and increasing susceptibility to respiratory diseases such as chronic obstructive pulmonary disease (COPD). This decline in respiratory health can have a significant impact on overall vitality and daily functioning.
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Lack of exercise also weakens your immune system, making you more susceptible to infections and disease. Regular exercise strengthens your immune system and helps your body fight disease more effectively. A sedentary lifestyle weakens your immune response, making you more susceptible to colds and flu, and may also increase your risk of certain cancers because your immune system is less able to detect and destroy abnormal cells.
Declining cognitive function is another serious consequence of lack of exercise. A sedentary lifestyle leads to cognitive decline and an increased risk of dementia and Alzheimer’s disease. Regular exercise promotes brain health by improving blood flow, reducing inflammation, and stimulating the growth of new neural connections. Exercise helps maintain cognitive functions such as memory, attention, and problem-solving skills. Lack of regular exercise can lead to a decline in these cognitive functions, leading to reduced mental acuity and independence in older age.
Digestive health is also affected by lack of exercise. Exercise stimulates intestinal contractions, aiding efficient digestion and reducing the risk of constipation and other gastrointestinal problems. Lack of exercise slows the digestive process, increasing the risk of developing discomfort, bloating and irritable bowel syndrome (IBS). Regular exercise is essential for maintaining a healthy digestive system and ensuring regular bowel movements.
Finally, physical activity helps regulate hormones such as insulin, cortisol, and growth hormone. Lack of exercise can lead to hormonal imbalances that affect everything from metabolism and mood to reproductive health. For example, elevated cortisol levels due to stress and lack of exercise can lead to weight gain, especially in the abdominal area, and disrupt sleep patterns. Hormonal imbalances can also affect fertility and menstrual cycles in women.
Why can’t women afford to neglect regular exercise?
Women, like everyone else, benefit greatly from regular physical activity, but there are specific reasons why it is especially important for women to get more physical activity.
Regular exercise helps regulate hormones, which is very important for women. Hormonal fluctuations occur naturally during the menstrual cycle, pregnancy, and menopause. Exercise helps stabilize hormones and reduce symptoms like mood swings, fatigue, and irritability. For example, regular exercise can help reduce premenstrual syndrome (PMS) and manage menopausal symptoms by balancing estrogen levels.
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Women are at higher risk for osteoporosis, a disease that causes bones to become weak and brittle. Weight-bearing exercise, such as walking, jogging, and strength training, is especially effective at increasing bone density and strength. Regular exercise during adolescence and young adulthood is essential for building a strong foundation for bones, and continuing to exercise later in life can help maintain bone health and prevent fractures due to osteoporosis.
Mental health is also a key area where physical activity plays a key role. Women are more likely to experience anxiety and depression than men, which is partly due to hormonal changes throughout life. Regular exercise releases the body’s natural mood-boosting endorphins and reduces stress hormones such as cortisol. This can help ease symptoms of anxiety and depression, improve sleep quality and improve overall mental health.
Weight management is also an important issue. Women tend to have a higher percentage of body fat than men and can have a harder time losing weight due to biological differences in their metabolism. Regular exercise can help maintain a healthy weight by increasing calorie burn and boosting your metabolic rate, which in turn reduces the risk of obesity-related diseases such as type 2 diabetes, cardiovascular disease and certain cancers.
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Incorporate easy exercise into your daily routine to stay active and healthy. Start with a brisk 15-minute walk in the morning or evening. Take the stairs instead of the elevator whenever possible. Stretch for a few minutes after waking and before going to bed to improve your flexibility. Do bodyweight exercises like squats, lunges and push-ups during TV commercial breaks. If you have a desk job, get up and move around every hour. Gardening or cleaning the house are also easy forms of exercise. Aim for consistency, not intensity, to gradually improve your fitness level and overall health.
Consistency in physical activity is essential to maintaining overall health and fitness. Regular exercise helps improve cardiovascular health, muscle strength, flexibility and mental wellbeing. Establishing a consistent exercise habit can help you effectively manage your weight, reduce the risk of chronic diseases such as heart disease and diabetes and increase your lifespan. Regular physical activity increases energy levels, improves sleep quality and promotes a positive outlook on life. Staying consistent, whether it’s a daily walk, a session at the gym or a sporting activity, ensures lasting gains and contributes to a healthier lifestyle in the long term.
