Dangers Of Physical Inactivity Beyond Weight Gain: 7 Major Health Risks

Contrary to popular belief, regular exercise is crucial for overall health than just weight management. Physical inactivity can pose significant risks to you health in more ways than one. While weight gain is a common consequence of physical inactivity, lack of exercise can also increase the risk of various chronic conditions, notably heart disease, type 2 diabetes, muscle weakness and poor bone health. It is helpful to think of the human body as a machine designed for constant movement. When that movement stops, several biological processes begin to stall, leading to a cascade of effects on your heart and metabolism. Here's a breakdown of how physical inactivity contributes to increased risk of heart disease, type-2 diabetes and other serious health conditions.

Dangers of physical inactivity other than weight gain

1. Cardiovascular health

• Increased risk of heart disease

A sedentary lifestyle is directly linked to an increased risk of developing heart disease. Lack of exercise can lead to higher blood pressure, increased cholesterol levels, and poor circulation, all of which contribute to cardiovascular issues.

• Poor circulation

Without regular movement, blood circulation can slow, potentially leading to peripheral artery disease. This condition can cause pain and numbness and may result in serious complications, including amputation.

• Dyslipidemia

A sedentary lifestyle can alter lipid profiles, increasing levels of low-density lipoprotein (LDL) cholesterol and triglycerides while decreasing high-density lipoprotein (HDL) cholesterol. This imbalance raises the risk of coronary artery disease.

2. Metabolic effects

A sedentary lifestyle exacerbates insulin resistance. Without regular exercise, the cells in the body become less responsive to insulin. This inefficiency can lead to higher blood sugar levels, a key factor in developing type 2 diabetes.

3. Musculoskeletal issues

• Muscle weakness and atrophy

Without regular use, muscles can weaken and shrink, a condition known as atrophy. This deterioration can lead to decreased functional strength, making everyday activities more difficult. It also decreases the body's metabolic rate and contributes to weight gain.

• Poor joint health

Lack of movement can lead to stiffening of the joints and a higher risk of conditions like arthritis. Regular activity promotes joint health by lubricating the joints and strengthening the surrounding muscles.

• Osteoporosis

Weight-bearing exercises strengthen bones. A sedentary lifestyle can contribute to a decrease in bone density, increasing the risk of osteoporosis and fractures, especially in older adults.

4. Mental health challenges

• Increased risk of anxiety and depression

Several studies have linked physical inactivity to poorer mental health outcomes. Regular exercise releases endorphins and other chemicals that enhance mood and reduce the likelihood of anxiety and depression.

• Cognitive decline

Exercise promotes blood flow to the brain, which is essential for maintaining cognitive function. A lack of physical activity is also associated with cognitive decline and may increase the risk of dementia and Alzheimer's disease.

5. Chronic inflammation

Inflammation, particularly chronic inflammation, is linked to various chronic conditions. Physical inactivity can lead to increased levels of systemic inflammation. Inflammatory markers, such as C-reactive protein (CRP), may be elevated in sedentary individuals, contributing to the development of diseases like heart disease and diabetes.

6. Increased risk of certain cancers

Studies have indicated that sedentary behaviour is linked to an increased risk of certain types of cancer, including breast, colon, and endometrial cancers. Physical activity may play a role in regulating hormones and insulin levels, which can influence cancer development.

7. Reduced longevity

Physical inactivity is associated with a higher mortality risk. Sedentary behaviours can increase the likelihood of chronic diseases, which can ultimately reduce life expectancy.

To reduce the overall risk of disease, it is often recommended to aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week. Also, include strength training exercises at least twice a week to build muscle mass and improve metabolism.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.