According to the World Health Organisation, up to 85 per cent of people lead sedentary lives. That's a large number of people creating a larger problem — a passive lifestyle is as much of a risk factor for disease as high blood pressure, obesity and smoking. Take a look:
1. It makes you an easy target for chronic health conditions such as heart disease, obesity, osteoporosis, diabetes and hypercholesterolemia.
2. It speeds up the process of ageing. Your vanity may be a good thing after all — at least it may force you to get up and about if only to look younger.
3. Sitting all day long can spoil your posture and give you a backache.
4. Inactivity can cause mood swings, a feeling of lethargy and a general dip in energy levels.
5. Know what happens when you don't use a piece of machinery for long? It rusts. As do your muscles after long periods of inertia. The resulting muscle atrophy can lead to physical injuries.
6. Physical inactivity messes with your immune system, making you prone to illnesses.
Get moving, Get active
Step up your activity level. Every little bit counts, even household chores such as spring cleaning and carrying your weekly shopping home. Whenever you move you use up energy and burn off calories — your ultimate target. Here is an interesting calorie chart for you:
Cooking: 148 calories/hour (If you intend eating everything you cook, this may not be such a good idea though)
Cleaning your home: 207 calories/hour
Dressing, feeding, taking care of your grandchild while standing: 207 calories/hour
If you like your workout to be a little more fun, a little less work, here are other activities that you may consider:
Dancing: 266 calories/hour
Playing tennis, squash or badminton: 400 calories/hour
Jogging on a trampoline: 300 calories/hour
Running: 400 calories/hour
Punching and kicking (using a punching bag for target): 400 calories/hour
Tremendous benefits
1. Exercise is the best way to deliver what counts — blood, oxygen and nutrients — to where it matters the most — your muscles, your tissues and your organs.
2. It conditions your heart and keeps it in shape — it's your insurance against coronary heart disease. A fit heart also means no gasping for breath when you run for that train or, in the absence of the elevator, walk up four flights to your house.
3. It makes you happy. Exercise increases blood flow to your brain and triggers the release of endorphins, also called feel-good hormones. They have the same effect on your mind as antidepressants.
4. A regular workout doesn't just give you a good body; it also gives you a fitter mind. An active, healthy person is better able to cope with the stresses of life and can work longer stretches than those with a sedentary lifestyle.
5. Jogging, or any other aerobic exercise, may help you jog your memory better by fuelling blood supply to the brain.
6. Low bone density is a common problem among menopausal women. Regular exercise helps make your bones stronger and less prone to fractures.
7. Regular exercise is known to reduce high blood pressure.
8. It keeps your muscles from atrophying, thus improving your strength.
9. It rejuvenates the process of cell renewal, growth and repair and delays the onset of ageing.
The writer is a certified Clinical Exercise Specialist, Lifestyle and Weight Management Specialist.
