Sedentary Lifestyle Why You Should Fix Sedentary Life.
Today’s is a sedentary lifestyle – It is a type of lifestyle with no or less physical activity; characterised by sitting or remaining inactive for most of the day with little or no exercise. It is found in both developing and developed nations. It includes sitting, reading, watching T.V., playing video games, mobile phones, and computer use for more time with no vigorous physical activity.
What is Sedentary Lifestyle ?
Lack of physical activity is a leading cause of preventable death worldwide. The risk is higher among those who sit still for more than 5 hours per day. There are lot of studies around sedentary lifestyle and diabetes emerging and this post covers few of the aspects.
A sedentary lifestyle and lack of physical activity can cause and be a risk factor for various problems as listed:
- Diabetes
- Cardiovascular disease
- Migraines
- Breast cancer
- Colon cancer
- Depression
- Gout
- High blood pressure
- Lipid disorder
- Skin problems like hair loss
- Mortality in adults
- Obesity
- Osteoporosis
- Scoliosis
- Spinal disc herniation (low back pain)
Overcoming Sedentery lifestyle
- Food- Healthy food should always be encouraged. Type of food and the combination of food and also timing of the food is important. Every meal should be well balanced. Every meal should have a good portion of starch, fruits, vegetables, protein, and fats. Too little food in diabetes can lead to hypoglycemia – low sugar level. More amount of food can cause hyperglycemia – high sugar level.
- Exercise – Daily 30 min exercise is advised. One should go for cycling, brisk walking, jogging, breathing exercises. Try to make a common circle for exercise so that daily exercise should not become a stress for you. Go for fun activities like swimming, aerobics, sports, dancing etc.
- Strength training – this maintain blood glucose level. Try to go for weight lifting twice a week. Start with low weights under the proper guidance of Dr. One can also go for thera bands or other resistance band exercises.
- Hydrate – drink water before, during, and after exercise.
- Exercises help to reduce weight and help your body to insulin which regulates blood glucose level.
- Stress – Try to maintain the stress level. Go for relaxation methods.If unable to maintain take the help of a doctor.
- Medications – Consult a doctor for any disease. Follow proper medications as advised.
- Ergonomic should be followed in the office so as to avoid the orthopedic problems in diabetic patients. Follow the rule of 20-20-20.It means try to get up from the seat after 20 min for 20 seconds and look 20 feet far.
With care and support of family members, you can easily come out of a sedentary lifestyle. One needs to change their lifestyle towards positive and healthy attitude so as to fight against diabetes.
