The Harmful Effects of a Sedentary Lifestyle in Older Adults and How Small Changes can make a BIG Difference

Home >> The harmful effects of a sedentary lifestyle in older…

The healthcare industry warns people of any age the short- and long-term effects of a sedentary lifestyle. Short term effects are small but long-term effects can be irreversible especially for older adults.

Some of the more serious consequences of long-term effects of a sedentary lifestyle include obesity, Type 2 diabetes, heart disease, chronic pain, some types of cancer, depression, early death.

Short term effects include weight gain from burning fewer calories, lose muscle strength and endurance from not using muscles, weaker bones, metabolism changes breaking down fats and sugar in the body, decreased immune system, slower blood circulation, increased inflammation, higher blood pressure, increased pain from weaker muscles, decreased energy, all which can lead to reduced mobility and increased risk for falls.

Regular physical activity is vital for healthy aging because it helps delay, prevent, or manage many costly, chronic diseases. Physical activity can also reduce the risk of premature death. The Department of Health and Human services recommend adults should be getting at least 150 minutes of moderate-intensity physical activity each week.

What is a sedentary lifestyle?

Being inactive, a couch potato, no exercise , a lifestyle with a lot of sitting and lying down. Per the Centers for Disease Control and Prevention (CDC), physical inactivity is defined as not participating in any physical activities (running, walking for exercise, gardening) over the last month.

Why do you have a sedentary lifestyle?

There are multiple reasons someone has a sedentary lifestyle. They may be in pain, they may enjoy hobbies with minimal activity (TV, phone, computer), impaired mobility, depression, limited support from family and friends, or just lack of motivation. To be healthier, live longer and avoid the negative effects of being sedentary more physical activity, exercise, and new active hobbies are changes that can easily be incorporated into your lifestyle.

How much time do I really need to exercise?

How much activity do you need to change your lifestyle? If you lack motivation, you may cringe hearing the recommendations but it’s not that much.

The CDC and American Heart Association have issued the following recommendations for how much activity people should strive weekly for adults and daily for kids:[5]

• Adults: exercise 150 minutes/week- that’s only about 20 minutes a day-

• School-aged children: exercise > 60 min/day

• Preschool-aged children: exercise 180 min/day

Adults 50 and Older Need More Physical Activity

28% of adults 50+ are physically inactive.

• All adults–with or without chronic diseases–should avoid inactivity.

• In 2014, 2 in 3 adults 50+ had at least one chronic disease

. Inactivity is 30% higher in those with a chronic disease.

• Among adults 50+, women, Hispanics, non-Hispanic blacks, and adults with lower education levels are more likely to be inactive

If you have been inactive or have difficulty with mobility you may need to start slowly. You can gradually increase exercise . The more you can do, the better. But try not to feel overwhelmed, and do what you can. Getting some exercise is always better than getting none. Eventually, your goal can be to get the recommended amount of exercise for your age and health.

There are many different ways to get exercise; it is important to choose manageable activities, set some achievable goals and most importantly be patient with yourself. You can also try to add activity to your life in smaller ways, such as at home and at work.

How can I be more active around the house?

Some of the things we already do keep us active around the house:

• Housework, gardening, and yard work are all physical work. To increase the intensity, try doing them at a more vigorous pace.

• Keep moving while you watch TV. Lift hand weights, do some gentle yoga stretches, or pedal an exercise bike.

• Work out at home with a workout video (on your TV or on the internet)

• Go for a walk in your neighborhood. It can be more fun if you walk your dog, walk your kids to school, or walk with a friend.

• Stand up when talking on the phone

• Get some exercise equipment for your home. Treadmills and elliptical trainers are great, but not everyone has the money or space for one. Less expensive equipment such as yoga balls, exercise mats, stretch bands, and hand weights can help you get a workout at home too.

  How can I be more active at work?

  Most of us sit when we are working, often in front of a computer. In fact, less than 20% of Americans have physically active jobs. It can be challenging to fit physical activity into your busy workday, but here are some tips to help you get moving:

  • Get up from your chair and move around at least once an hour

  • Stand when you are talking on the phone

  • Find out whether your company can get you a stand-up or treadmill desk

  • Take the stairs instead of the elevator

  • Use your break or part of your lunch hour to walk around the building.

  • Stand up and walk to a colleague's office instead of sending an email

  • Have "walking" or standing meetings with co-workers instead of sitting in a conference room

Closing Final Thoughts

We know 150 minutes each week sounds like a lot of time, but it’s not. That’s 2 hours and 30 minutes, about the same amount of time you might spend watching a movie. The good news is that you can spread your activity out during the week, so you don’t have to do it all at once. You can even break it up into smaller chunks of time during the day. It’s about what works best for you, as long as you’re doing physical activity at a moderate or vigorous effort for at least 10 minutes at a time. Set a goal to do 10 minutes more this week than you did last week.
Find your motivation, pick some manageable activities, set some achievable goals and most importantly be patient with yourself. You might just live a longer, happier, smarter and wealthier life.

A Physical Therapist or Fitness professional can assist you design a custom exercise program , develop a safe mobility program, address injuries, decrease pain, and improving endurance to avoid hospitalization and to lead you to a healthier, active lifestyle in the comfort of your own home contact us today! A&E PhysioFit at Home 978-290-6085

References

Chronic Disease Fact Sheet: Physical Inactivity | CDC

Sedentary lifestyle: Effects, solutions, and statistics (medicalnewstoday.com)

Health Risks of an Inactive Lifestyle: MedlinePlus