A sedentary lifestyle is one of the biggest health challenges in the modern world. Factors such as hectic schedules, excessive sitting in front of screens, and lack of movement mean it’s becoming increasingly prevalent in our daily lives.
In 2024, the World Health Organization (WHO) published research that revealed a worrying statistic: Around 1.8 billion people are sedentary , a figure that, in 2022, represented 31% of the entire adult population. This projection indicates that, if this trend continues, the inactivity rate could reach 35% by 2030.
With the numbers growing, it’s clear that we need to understand how to combat a sedentary lifestyle. Below, we’ll explore the health risks of this condition and learn how to address them as soon as possible.
Do you know what a sedentary lifestyle is?
Constant fatigue, lack of motivation to train, and the feeling of always having no energy. Do you identify with these signs in your daily life? These are signs of a sedentary lifestyle.
According to the WHO, a sedentary lifestyle is characterized by the absence or low level of regular physical activity. It is also defined as a habit that involves spending a lot of time on activities that don’t dissipate energy—essentially, living in a sedentary lifestyle.
This behavior, when maintained over time and without intervention, is directly associated with an increased risk of chronic diseases such as diabetes and obesity , and a reduced quality of life. This occurs because lack of movement impacts the body’s functioning, harming energy, heart health, and even mental health.
What are the risks of a sedentary lifestyle?
Technological advances and lifestyle changes have transformed the way we work, study, and play. Today, it’s possible to do almost anything from the comfort of your own home : order food, shop, watch movies, chat with friends, and even work—all from the screen of an internet-connected device.
This practicality (tempting, even!) creates a scenario where the body moves less and less. And the lower the level of mobility, the greater the chance of developing problems that affect quality of life and well-being.
Therefore, understanding the consequences of this lifestyle can help you build a more balanced routine and prevent potential harm and risks. Below, see what a sedentary lifestyle can do to you if left unchecked:
Depression and anxiety
Problems like depression and anxiety can lead people to isolate themselves and reduce physical activity, which contributes to a sedentary lifestyle. This cycle of inactivity tends to further aggravate emotional instability, especially if the individual lives with the first condition mentioned.
On the other hand, staying active helps protect your mental health. Regular exercise stimulates the release of endorphins and serotonin (hormones linked to well-being), as well as reducing cortisol levels, which are responsible for increased anxiety and stress.
In this case, the ideal is to move your body with simple activities, for about 30 minutes, 4 times a week (at least).
Type 2 diabetes
A sedentary lifestyle decreases the body’s sensitivity to insulin , the hormone responsible for controlling blood sugar levels. This causes glucose to build up in the bloodstream, contributing to the development of type 2 diabetes .
Furthermore, inactivity favors the storage of adipose tissue, especially in the abdominal region. This type of accumulation releases substances that stimulate inflammatory processes and further hinder the action of the hormone responsible for regulating blood glucose levels, creating a cycle that intensifies insulin resistance.
Heart disease
Lack of movement impairs blood circulation, which stops being pumped efficiently throughout the body. This condition promotes the accumulation of fat in the arteries (when combined with other harmful habits) and can raise blood pressure, significantly increasing the risk of hypertension, heart attack, and stroke .
Early mortality
According to the research The dangers of physical inactivity revisited in 45-year study (2016) – a study started in 1963 and followed for 45 years – links individuals with low levels of physical activity to an increase in premature mortality .
This happens because inactivity is linked to a series of chronic diseases that, when left uncontrolled, significantly compromise health.
Therefore, keep in mind that staying active is one of the simplest and most effective ways to prolong your life with quality (and of course, energy!) .
Obesity
When calorie expenditure is lower than energy intake, the body stores the excess as “localized fat.” With a sedentary lifestyle, this imbalance becomes even more frequent, facilitating weight gain .
Among the most common consequences are image distortion, chronic fatigue, compulsions and/or eating disorders, in addition to reduced mobility.
Obesity isn’t just an aesthetic issue; it increases the risk of chronic diseases and can lead to serious complications if left untreated . Combating a sedentary lifestyle is therefore essential to protecting your health!
Osteoporosis
Lack of physical activity weakens bones and muscles, reducing the body’s resistance. Over time, this fragility increases the risk of osteoporosis, a disease that makes bones more porous and susceptible to fractures.
Furthermore, a sedentary lifestyle leads to muscle pain and strain on joints, especially when you spend a lot of time sitting or lying in incorrect postures.
How to avoid a sedentary lifestyle and have a better quality of life?
It’s clear that a sedentary lifestyle can profoundly affect well-being. But maintaining a more active routine doesn’t require adopting miraculous formulas or radical changes. Small daily actions can make a big difference in your physical and mental health!
A light walk, brief stretches, and other activities can be the starting point for you to gradually change your lifestyle at your own pace.
With simple adjustments, you can reduce the negative effects and achieve more energy and a better quality of life. Below, check out some effective strategies that can help you break out of inertia and build a healthier routine:
1. Use stairs instead of elevator
Whenever possible, take the stairs instead of the elevator . This simple swap helps burn calories, stimulates leg muscles, and improves physical endurance. It’s a quick and practical way to move your body throughout the day.
2. Invest in walking
Walking is one of the simplest and most accessible ways to combat a sedentary lifestyle . Take advantage of small opportunities throughout your day: walk to the grocery store, get off a stop early, take your pet for a walk, or take quick breaks to move around.
If possible, in your free time, take a few minutes to walk around unpretentiously, just to avoid standing still!
3. At work, do workplace gymnastics
If you spend hours sitting, take short breaks to stretch your arms, legs, neck, and back . Workplace exercise helps improve posture, stimulates circulation, and relieves muscle pain caused by a sedentary lifestyle. Taking a few minutes to move around during your workday can make a difference for your health!
One tip is to set a break every hour to carry out this activity.
4. Maintain a balanced diet
In addition to keeping your body active, maintaining a healthy diet is essential to combat the effects of a sedentary lifestyle. Eating fruits, vegetables, and lean proteins, and avoiding excess sugar and ultra-processed foods, helps control weight, reduce fat, and provide energy for movement.
To do this, organize your relationship with food to avoid processed and/or frozen meals.
5. If possible, do some exercise.
According to the World Health Organization, the recommendation is “at least 150 to 300 minutes of moderate-intensity physical activity per week (or equivalent vigorous physical activity) for all adults” .
You don’t need to start with long or intense workouts. Ideally, choose an activity that fits into your routine , such as cycling, dancing, swimming, exercising at home, or playing ball. Take it slow and gradually increase the intensity; the important thing is to make movement a consistent habit!
Start overcoming a sedentary lifestyle today!
A sedentary lifestyle can affect your health in many ways, but the good news is that it’s possible to overcome the problem . It’s not about radical changes, but rather small actions that, with consistency, yield big results.
Don’t think that sudden changes will bring miracle solutions. To improve your quality of life and have a healthy routine , do what fits into your schedule, respecting your limits.
Besides preventing disease, simple habits can improve your mood, increase your energy, balance your mood, and even improve your sleep quality. Taking the first step is what really matters!
