More than 40 percent of Indians are physically inactive and are at risk of contracting life-threatening diseases. Lancet study found.According to WHO, insufficient physical activity It is defined as no more than 150 minutes of moderate-intensity activity, 75 minutes of vigorous-intensity activity, or an equivalent combination per week.
Global prevalence of inadequate healthcare physical activity The study found that it increased from 23.4% in 2000 and 26.4% in 2010 to 31.3% in 2022. Prevalence was 5 percentage points higher in women. The World Health Assembly (WHA) has set a target of a relative 15% reduction in inadequate physical activity between 2010 and 2030.
Is the COVID lockdown to blame for insufficient physical activity?
“We conducted a sensitivity analysis to determine whether activity levels changed after March 2020, when WHO declared COVID-19 a pandemic, but we found no step change or evidence of nonlinearities in trends in data collected in August or later.” 2020,” the WHO said in its report.
COVID-19 quarantines significantly physical inactivitynegatively affects public health. As restrictions confined people to their homes, opportunities for regular living also emerged. to exercise decreased, gyms closed and outdoor activities were limited. Lockdowns have disrupted routines and made it difficult for people to maintain consistent exercise habits. This sudden change is more sedentary lifestyle It had many harmful effects.
Why can’t the human body do without sufficient physical activity?
Lack of physical activity has profound and far-reaching consequences on the body. chronic diseases and poor health in general. The dangers of physical inactivity are extensive and multifaceted, affecting nearly every system in the body. Incorporating regular exercise into your daily routine is essential for maintaining physical, mental and emotional health. Simple activities like walking, cycling or participating in a favorite sport can significantly reduce the risks associated with a sedentary lifestyle, promoting a longer, healthier and more fulfilling life.
The first major impact of insufficient physical activity cardiovascular health. Regular exercise helps maintain a healthy heart and circulatory system by improving blood flow, lowering blood pressure and lowering cholesterol levels. Without adequate physical activity, individuals are more prone to hypertension, atherosclerosis (hardening of the arteries), heart attacks, and strokes. The heart muscle itself can weaken, resulting in a decreased ability to pump blood efficiently, which can lead to heart failure over time.
In addition to cardiovascular problems, physical inactivity is a major contributor to obesity and metabolic syndrome. When there is an imbalance between calorie intake and expenditure due to a sedentary lifestyle, weight gain is inevitable. Excessive weight gain, especially when combined with a poor diet, can lead to metabolic syndrome (a cluster of conditions that include 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 control weight, regulate blood sugar levels, and improve cholesterol profiles, reducing these risks.
The development of type 2 diabetes is another critical effect of a sedentary lifestyle. Physical inactivity increases insulin resistance, a condition in which the body’s cells become less sensitive to insulin, leading to elevated blood sugar levels. Over time, this condition can develop into type 2 diabetes. Regular physical activity helps the body use insulin more effectively, lowering blood sugar levels and helping to prevent or manage diabetes. In contrast, lack of exercise exacerbates insulin resistance and makes blood sugar control more challenging, increasing the likelihood of complications such as neuropathy, retinopathy and cardiovascular disease.
Musculoskeletal problems are also made worse by lack of exercise. A sedentary lifestyle weakens muscles and bones, leading to conditions such as osteoporosis (loss of bone density) and sarcopenia (muscle wasting). Weak muscles and bones increase the risk of falls and fractures, especially in older adults. Joint health also suffers, with increased stiffness and pain contributing to conditions such as arthritis. Regular weight-bearing and resistance exercises are crucial to maintaining this balance. musculoskeletal system health, improving bone density and maintaining joint flexibility and muscle strength. Without these exercises, the musculoskeletal system deteriorates, leading to decreased mobility and independence.
sanity The consequences of physical inactivity are equally worrying. Sedentary behavior negatively affects mental health, increasing the risk of depression, anxiety and stress. Exercise is known to increase endorphin levels, which improves mood and overall sense of well-being. It also helps reduce symptoms of depression and anxiety by promoting neural growth, reducing inflammation, and enhancing feelings of calm. Without regular physical activity, individuals miss out on these mental health benefits, potentially leading to increased prevalence of mental health disorders and decreased quality of life.
Respiratory health is also affected by lack of exercise. A sedentary lifestyle can lead to decreased lung capacity and efficiency. Regular exercise improves lung function and increases oxygen delivery to tissues. Without physical activity, the lungs and respiratory muscles weaken, leading to decreased endurance and increased susceptibility to respiratory diseases such as chronic obstructive pulmonary disease (COPD). This decline in respiratory health can significantly impact overall vitality and daily functioning.
Need to address rise in CVDs in young adults, a silent epidemic in India
Physical inactivity can also impair immune function, making individuals more susceptible to infections and diseases. Regular physical activity strengthens the immune system, helping the body fight diseases more effectively. A sedentary lifestyle can lead to a weakened immune response, making individuals more susceptible to colds, flu, and even potentially increase the risk of some cancers due to the reduced ability of the immune system to detect and destroy abnormal cells.
Cognitive decline is another serious effect of physical inactivity. A sedentary lifestyle is linked to cognitive decline and an increased risk of dementia and Alzheimer’s disease. Regular exercise supports brain health by improving blood flow, reducing inflammation, and stimulating the growth of new nerve connections. It helps maintain cognitive functions such as memory, attention, and problem-solving skills. Without regular physical activity, these cognitive functions can deteriorate, leading to reduced mental acuity and independence later in life.
Digestive health is also affected by lack of physical activity. Exercise stimulates intestinal contractions, aiding effective digestion and reducing the risk of constipation and other gastrointestinal problems. Physical inactivity can slow down the digestive process, which can lead to discomfort, bloating, and an increased risk of developing conditions such as irritable bowel syndrome (IBS). Regular movement is essential to maintain a healthy digestive system and ensure regular bowel movements.
Finally, physical activity helps regulate hormones, including insulin, cortisol, and growth hormones. Lack of exercise can lead to hormonal imbalances that affect everything from metabolism to mood to reproductive health. For example, elevated cortisol levels due to stress and inactivity can lead to weight gain, especially around the abdomen, and disrupt sleep patterns. Hormonal imbalances can also affect fertility and menstrual cycles in women.
Why can’t women skip regular exercise?
Like all individuals, women benefit significantly from regular physical activity, but there are specific reasons why it is particularly important for women to participate in more physical activity.
Regular physical activity helps regulate hormones, which is very important for women. Hormonal fluctuations occur naturally during the menstrual cycle, pregnancy, and menopause. Exercise can help balance hormones, reducing symptoms such as mood swings, fatigue, and irritability. For example, regular physical activity can relieve premenstrual syndrome (PMS) and help manage menopause symptoms by balancing estrogen levels.
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Women are at higher risk of developing osteoporosis, a condition characterized by weak and brittle bones. Weight-bearing exercises such as walking, running and strength training are particularly effective at increasing bone density and strength. Engaging in regular physical activity during adolescence and young adulthood is important for building a strong bone foundation; Continuing to exercise in later years helps maintain bone health and prevent osteoporosis-related fractures.
Mental health is another critical area where physical activity plays a vital role. Women are more likely than men to experience anxiety and depression, partly due to hormonal changes throughout their lives. Regular exercise releases endorphins, the body’s natural mood boosters, and reduces stress hormones such as cortisol. This can help relieve symptoms of anxiety and depression, improve sleep quality, and improve overall mental health.
Weight management is also a major concern. Women tend to have higher body fat percentages than men and may have a harder time losing weight due to biological differences in metabolism. Regular physical activity helps maintain a healthy weight by increasing calorie expenditure and increasing metabolic rate. This reduces the risk of obesity-related diseases such as type 2 diabetes, cardiovascular diseases and some cancers.
Understanding that hypertension is a major risk factor for the heart
