How an inactive lifestyle is impacting your health

3 mins to read

An inactive lifestyle can have many effects on your health from fatigue to stiff muscles and may also affect your mental health and productivity levels.

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What is a sedentary lifestyle?

A sedentary lifestyle is one where you sit or lie for much of the day. The NHS reports that even if you dedicate a chunk of your day to exercise, you may still be at risk of poor health if you spend the rest of the day mainly sedentary.

An article by John Hopkins Medicine, referred to an extensive review of studies published in 2015 in the Annals of Internal Medicine. This review found that sedentary activity for prolonged periods was associated with worse health outcomes, even after considering physical activity. According to Harvard University, other research that supports this shows that the longer you sit, the higher your risk of cardiovascular issues, even for those who engage in lots of physical activity.

It's not just the half hour block of physical activity you do that matters. Still, it's about being as active as possible through incidental activity for the rest of the day.

Prevalence of a sedentary lifestyle

Our increasing connectedness to technology is having an impact on the time we spend sedentary. The effects can be even more significant when you add in a long day at work at the computer with a long commute in the car.

A recent AUSactive Report – 'A Tale of Three Pandemics: Research and Economic Modelling into Physical Inactivity and COVID-19, ' reports that physical inactivity is the second most crucial risk factor contributing to the burden of disease in Australia.

Based on self reported data from the Australian 2020–21 National Health Survey, almost 27% aged 18–64 did not perform at least 150 minutes of physical activity in the past week. 30% did not perform physical activity over five or more days.

According to the 2022 Australian Bureau of Statistics, half of those aged 65 and over were insufficiently active. They did not participate in at least 30 minutes of physical activity per day over five or more days in the past week.

The AUSactive report found that COVID-19 has increased the nation's already costly sedentary behaviour to even higher levels. According to the World Health Organisation, inactivity is the fourth largest killer globally.

This report found that during COVID, there was a 25% reduction in national physical activity levels and a 35% increase in physical inactivity or sedentary behaviour.

Impacts of a sedentary lifestyle

You may experience these symptoms if you live a largely sedentary lifestyle:

Weakening of the large leg and gluteal muscles are essential for walking and stabilising you. These weak muscles can increase your risk of falls and strains when exercising.
Weight gain
Aches and pains, such as stiff neck and shoulders
Fatigue
Decrease in cognitive function and concentration
Poor posture: Sitting for long periods with poor posture
Low vitamin D due to less time outside

A recent study reported that adverse health impacts intensify with increases in daily sedentary time. For this reason, it is vital to reduce sedentary time as much as possible.

Why is exercise important?

Along with healthy eating, regular physical activity is essential for maintaining a healthy lifestyle.

Mental health

The AUSactive Report points to research showing physical activity is strongly associated with positive mental health, a sense of purpose in life, better sleep outcomes, and work performance.

Higher levels of productivity

"The report also shows that physical activity is associated with better performance and attitude at work, increased resilience to stress, and better focus and concentration."

Reduce the risk of poor health

The AIHW reports engaging in physical activity positively affects the immune, musculoskeletal system, and mental health. The AUSactive report recognises the positive effects of strength training on preventing cognitive decline and reducing the risk of cardiovascular conditions.

Better health, more energy, and social connection

AUSactive CEO Barrie Elvish says, "After recreational walking, facility-based exercise is the most popular pastime in Australia, representing 35% of the adult population. The most cited reason for participation is to improve or maintain good physical and mental health. The old perceptions of people going to a gym to look good have evolved to feeling good and maintaining a strong sense of overall wellbeing.

"Health and fitness facilities also provide the opportunity to reconnect with friends, share experiences and rebuild personal resilience." The AUSactive report shows almost three quarters of Australian fitness centre members say regular exercise helps give them the energy they need to be supportive to their loved ones and family. Only 40% of those without a membership say this.

Getting outside to exercise can provide exposure to vitamin D from the sun, which supports muscle health and function.