The increasing digitalization in daily life, long hours spent at desks in the business world, and changes in transportation habits are leading to the rapid spread of a sedentary lifestyle, known as a physically inactive way of living. The World Health Organization defines physical inactivity as a global public health problem, highlighting that prolonged sitting can be hazardous. This new order brought by modern life can imperceptibly bring about many health problems.
What is a Sedentary Lifestyle?
Sedentary lifestyle involves prolonged sitting during the day, insufficient physical activity, and a lifestyle with low energy expenditure. The lack of daily walks, short exercises, or regular movement may gradually slow metabolic and physical systems. Desk workers, long-term drivers, students, and digital screen-dependent workers might be more prone to a sedentary lifestyle.
A sedentary lifestyle doesn't just mean not exercising; it includes spending a large part of the day sitting, being constantly in front of a screen, and having very limited physical activity breaks.
What are the Health Effects of a Sedentary Lifestyle?
The effects of a sedentary lifestyle on the body often progress slowly and may take time to be noticed. However, in the long run, physical inactivity may set the stage for many health problems.
Effects on Metabolism
A sedentary lifestyle reduces the body's energy usage. This situation may lead to:
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Weight gain,
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Insulin resistance,
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Increase in fat mass
These can lead to the development of metabolic problems. Prolonged sitting can increase abdominal fat, increasing the risk of cardiovascular diseases.
Effects on Cardiovascular Health
A sedentary lifestyle can slow down blood circulation. Reduced circulation may lead to:
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Development of blood clots,
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Blood pressure issues,
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Increased cholesterol levels
This may pose risks. The lack of regular movement reduces the heart's pumping efficiency and over time, burdens the cardiovascular system.
Effects on the Musculoskeletal System
People who work sitting for long periods often experience more postural disorders. Neck straightening, back and lower back pain, and restricted movement in the hip and knees can become chronic over time. Muscle weakness and reduced joint movement significantly affect quality of life.
Effects on Mental Health
Inactivity can increase the tendency towards depression, disrupt sleeping patterns and lead to low energy levels during the day, resulting in a lack of motivation. Regular movement activates the brain's happiness hormones, whereas inactivity causes these hormones to be secreted at lower levels.
What are the Reasons for Adopting a Sedentary Lifestyle?
Today's lifestyle can draw many into a sedentary order without them realizing it.
Main reasons include:
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Increased use of digital devices: The presence of devices like computers, phones, and tablets in every aspect of life.
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Long working hours at desks: Professions such as office work, banking, software, and call centers.
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Transportation habits: Preferring vehicle use over walking.
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Remote working arrangements: This model, which became widespread after the pandemic, has resulted in further reduced movement.
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Methods of socialization: Spending time indoors in front of screens instead of walking outside or engaging in sports.
How to Prevent a Sedentary Lifestyle?
There are small but regular changes to be made in the daily routine to protect against the adverse effects of a sedentary lifestyle.
- Setting a Daily Step Goal
A range of 6,000–8,000 steps per day can provide a significant level of activity for general health. Taking short walks during the day can make reaching this goal easier.
- Standing Up Every 30 Minutes
To avoid prolonged sitting, it is recommended to take 2–3 minute breaks every hour. Even these small intervals can increase blood flow and help relax muscles.
- Performing Simple Exercises
Stretching exercises that can be easily done at home or at work can support spinal health. Neck, back, and waist stretches can prevent postural disorders.
- Creating an Ergonomic Work Environment
Having the computer screen at eye level, using a chair with lumbar support, and maintaining the correct sitting position are crucial for musculoskeletal health.
- Paying Attention to Sleep and Nutrition Patterns
Adequate water intake, a balanced diet, and regular sleep are supportive factors in reducing the effects of a sedentary lifestyle.
What Diseases Are Caused by a Sedentary Lifestyle?
Constant sitting throughout the day minimizes energy expenditure, disrupts the body's natural rhythmic functioning, affects hormonal balance, and lowers the efficiency of organ systems. Therefore, though inactivity initially manifests as minor symptoms such as fatigue, a sense of heaviness, or mild muscle tension, it lays a strong foundation for the development of chronic diseases over time.
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Type 2 Diabetes and Metabolic Problems
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Obesity
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Cardiovascular Diseases
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Spinal Problems (Back, Neck, and Waist)
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Decreased Muscle Strength and Joint Mobility
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Progression of Rheumatologic Diseases
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Digestive Problems
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Effects on Mental Health
What Are the Effects of a Sedentary Lifestyle on Eye Health?
Focusing on computer, tablet, or phone screens throughout the day reduces blinking frequency, weakens the tear film, and thus makes it difficult to protect the eye surface. Especially among desk workers, exposure to intense screen light and reduced blinking reflex may lead to complaints like dryness, burning, and stinging sensations in the eyes.
One of the primary issues affecting eye health is digital eye strain. Prolonged focus on close-range distances can tire the eye's focusing muscles. Over time, this can manifest as temporary blurry vision, headaches, difficulty concentrating, and a sensation of tension around the eyes. Blue light emitted from screens can increase sensitivity in the retina and, when used in the evening, can negatively affect sleep patterns and disrupt biological rhythms.
Prolonged inactivity and screen exposure increase complaints of dry eyes. Under normal conditions, a person blinks an average of 15–20 times a minute, whereas screen use can reduce this to 5–7 blinks. The decrease in blinking frequency accelerates the evaporation of the tear film, preventing adequate moistening of the eye surface.
Another effect of a sedentary lifestyle on eye health is focusing disorders. Continuously looking at a single distance during the day causes the eye muscles to become accustomed to that distance, making transitions between far and near more challenging.
To reduce these effects, experts recommend the 20-20 rule, which is a simple yet effective method. Looking at a point about 20 meters away for 20 seconds every 20 minutes allows the eye muscles to rest and can significantly reduce eye strain. Additionally, adjusting screen brightness to match ambient light, keeping the screen distance around 50–60 cm, and paying attention to regular blinking are also protective habits.
Frequently Asked Questions
Why is prolonged sitting harmful?
Continuous sitting slows blood circulation and limits muscle activity. This situation can negatively affect both vascular health and spinal structure. It can also lead to complaints such as swelling in the legs, numbness, and joint stiffness.
How many hours of sitting is considered a sedentary lifestyle?
Spending more than 6 hours a day sitting qualifies as sedentary behavior. The main risk, however, is sitting continuously for more than an hour without breaks. Thus, taking short breaks to move is important.
Does a sedentary lifestyle cause weight gain?
Yes. Inactivity reduces energy expenditure and can slow metabolism, making it easier to gain weight, particularly increasing abdominal fat.
Does a sedentary lifestyle affect mental health?
Inactivity can increase stress hormones and disrupt sleep patterns. This can lead to a lack of motivation, concentration difficulties, and emotional fluctuations during the day. Regular physical activity enhances the brain's happiness hormones, supporting mental balance.
