Studies have found that we can actually reverse the effects of a sedentary lifestyle through aerobic exercises regardless of the length of time that we have been sedentary. Taking up exercise and sticking to a routine can help to improve heart health.
Dangers of a Sedentary Lifestyle
A sedentary lifestyle can expose you to various health risks that you may not even be aware of. Prolonged sitting like spending hours in front of the computer or television can increase your risk of developing deep vein thrombosis (DVT).
This is a condition where blood clots form in the deep veins of the legs. DVT can have serious complications when a clot breaks off in the bloodstream and travels to the lungs, leading to a blockage known as pulmonary embolism (PE). According to research, individuals who watch television the most are 70% more likely to develop venous thrombosis than those who watch television rarely or never.
Here is how you can help your loved ones reverse the effects of a sedentary lifestyle. Seniors can also opt to participate in a variety of senior living programs that promote health and wellness and provide them with the opportunity to take part in physical activities.
Starting Slow
There is nothing wrong with wanting to start slow when it comes to fitness. It is unrealistic to expect an immediate transformation. Start slow and gradually increase the intensity of the workout routine until you have more confidence that you have the physical and mental capacity to handle the exercise. Start off by walking for at least 20 minutes a day. Studies have found that this regime can burn around 700 calories a week which will lead to a 30 to 40 percent reduced risk of cardiovascular disease. Staying active gives you an opportunity to meet new people and lets you enjoy the fresh outdoor air.
Designed to Move
Our body is designed to move, and if we do not, there will be consequences. Studies have linked excessive sitting with being obese and developing illnesses like type 2 diabetes and even cancer. When we lead a sedentary lifestyle, we will experience common ailments such as aches and pains which we would often brush aside.
Symptoms like these can actually indicate that we have been sitting too long. Certain muscles such as the glutes and hamstrings can shorten as a result of excessive sitting and they will start to feel sore and tight. When we walk regularly, these muscle groups are engaged, thereby limiting damage.
Stay Safe
Exercise is supposed to benefit our body and mind, not cause us harm. If you experience any adverse effects after a workout, such as swollen joints or soreness that just won’t go away, you might have overexerted yourself. Always start off with a lighter intensity workout before gradually going higher. The swimming pool is a good place to start to let your body get used to the movements. Once your body has gotten used to a more active lifestyle, you can move on to running, cycling, and other aerobic exercises.
