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8 Daily Habits to Stay Active and Avoid the Side Effects of a Sedentary Lifestyle

Health & Fitness8 Daily Habits to Stay Active and Avoid the Side Effects of a Sedentary Lifestyle

Known a Seductive lifestyle Or adopting a daily routine that involves a lot of sitting or lying down with little or no exercise can put you in serious health trouble and put you at risk of many chronic diseases and even serious complications. . Covid19. A recent study published in the American Journal of Preventive Medicine aimed to determine the relationship between physical activity and the outcome of Covid-19 infection. The study used data from adult patients at Kaiser Permanente Southern California who were diagnosed with positive COVID-19 between January 1, 2020 and May 31, 2021. Clinical features. The study suggests that public health leaders should include physical activity in epidemic control strategies. (Also read: Sitting for too long? (5 Exercises to Eliminate the Harmful Effects of Prolonged Sitting)

What is a sedentary lifestyle?

“A sedentary lifestyle is basically a type of lifestyle where a person does not engage in regular physical activity in daily life. Prolonged periods of inactivity can disrupt metabolism and affect the body’s blood sugar and blood pressure levels. The ability to control is weakened, and the fat breaks down, says Dr. Santosh Kumar Agarwal, Senior Consultant, Internal Medicine, Marengo QRG Hospital, Faridabad.

Dangers of a sedentary lifestyle

A sedentary lifestyle can affect lung function and lead to severe symptoms in the case of Covid-19. A sedentary lifestyle not only increases your risk of being admitted to the ICU, but also negatively affects your survival rate when compared to other known lifestyle choices, says Dr Agarwal.

“Obesity affects patient outcomes and can be fatal in the case of Covid-19. which can lead to severe symptoms in covid 19. Also, people with a sedentary lifestyle have several diseases like diabetes, high blood pressure which are other risk factors for severe covid-19 infection. There are factors.

“Sedentary lifestyles are linked to many conditions such as obesity, diabetes and low immunity. These conditions make a person more susceptible to severe symptoms of Covid. Smoking, alcohol consumption, which are often preceded by a sedentary lifestyle. This also results in weakened lungs and reduced immune function with further symptoms of COVID,” says Dr RVS Bhalla, Director and HOD, Department of Internal Medicine, Fortis Hospital.

Many health conditions attributed to a sedentary lifestyle are obesity, sleep apnea syndrome, diabetes, hypertension, hyperlipidemia, various musculoskeletal disorders, coronary artery disease, and polycystic ovary disease.

Tips for Staying Active

To stay active, developing healthy habits is crucial, suggested Dr. Bhalla and Dr. Aggarwal.

1. Regular Exercise: Exercising for 45 minutes a day at least 5 days a week is beneficial for overall health. This can be moderate aerobic exercise such as brisk walking, running, jogging, cycling or swimming. Adding resistance training twice a week is also recommended. Setting up a daily activity schedule and following it religiously will help maintain an exercise routine.

2. Take the stairs instead of the elevators Or parking your car a block or two before your office and walking the rest of the way can help you move more on a regular basis. Climbing stairs can get your heart pumping and improve the health of your muscles, bones, joints and lungs. Walking is associated with many health benefits such as reduced risk of heart disease, increased immune function and reduced stress and blood pressure levels.

3. Avoid sitting at a desk. continuously for more than an hour. Get up and move around then sit down. This will ensure that your muscles don’t get stiff and will also increase your daily step count.

4. Various exercises can be done while sitting in your chair. Or during a two-minute break at the office. The short burst of activity helps boost our metabolism and the effect lasts for hours.

5. Avoid overeating. Especially sugary foods and sugary drinks. One should include healthy vegetables and fruits in their diet. Eat a well-balanced diet.

6. Avoid alcohol and smoking.

7. Exercise can be done at any time.Morning or evening, but should be avoided 1/2 hour after meals.

8. Stand up when you can Because it can help strengthen your muscles and burn extra calories. You can try standing while on a call, watching TV, or just folding laundry.

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