Why inactivity is as bad for you as smoking
Inactivity causes 5.3 million deaths per year
Smoking and inactivity each account for the deaths of around 5.3m people worldwide every year, says a report in medical journal The Lancet. The findings appeared in the run-up to the Olympics last year, and were based on statistics collated from a worldwide research group.
The researchers said that the problem of inactivity was so serious it should be treated as a pandemic, and that public information should focus on the negative impact of remaining inactive rather than just the positive effects of exercising. Having said that, doing just half an hour’s exercise most days has major health benefits.
One in 10 deaths down to lack of activity
A third of adults are not doing enough physical activity, putting them at risk of premature death. In fact, according to the Lancet’s report, aroundone in every 10 deaths worldwide is caused by people not taking enough physical exercise.
‘Enough’ is classed as anything physical that raises the heart rate for 30 minutes a day, five days a week: so a brisk half-hour walk every weekday would meet the requirement. You can break this down into three 10-minute walks instead of half an hour at a time, if this fits better with your routine.
Leading cause of obesity
It stands to reason that unless we burn off at least the same amount of calories we take in, we will put on weight, so those of us who remain inactive most of the time but eat more than enough to sustain us will inevitably run to fat. In the long term, consistently consuming more calories than we expend will lead to obesity, which puts us at risk of several major health problems.
At first, you might notice the odd pound creeping on, perhaps during the winter months or after a period of celebration, but if you don’t address this fast, a couple of pounds turns to half a stone, then a stone and more. You may not feel you are more than a bit overweight, but you don’t need to be hefting many stones of excess body weight around to be considered medically obese. In fact, if you have a BMI (body mass index) of 30 or above, which means you’re likely to about three stones over your ideal weight, you qualify. It’s easy to find your BMI using the handy iVillage.co.uk weight calculator.
Trigger for type 2 diabetes
One of the triggers of type 2 diabetes obesity, which itself can be caused by inactivity if we don’t cut our calorie intake in line with our lack of exercise. This is because when we are obese, the pancreas releases chemicals that can upset the body's metabolic system (the system responsible for regulating weight in addition to other functions).
If you’re a woman, your risk of developing type 2 diabetes is increased if you have a waist measurement of 31.5 inches (80cm) or more. Asian men with a waist size of 35 inches (90cm) or over have a higher risk, as do white or black men with a waist size of 37 inches (94cm) or over.
Hidden danger of the goggle-box
An Australian study, conducted over six years and following 8,800 adults, concluded that the levels of inactivity amongst people who spent hours watching television greatly increased their chances of dying early from heart attacks and strokes. Those who watched TV for more than four hours a day were 80% more likely than those who watched less than two hours a day to die for reasons linked to heart and artery disease.
The researchers also claimed that for each additional hour of television a person sat and watched per day, the risk of dying rose by 11 per cent. Enough of an incentive to get you off the couch and moving around?
Increased risk from stress
When we’re stressed, we’re vulnerable to developing high blood pressure. If blood pressure remains high for prolonged periods, it puts us at increased risk of developing heart and circulatory disease. Physical activity can help to reduce stress, so if we’re inactive we’re more likely to suffer the ill effects of a stress build-up.
According to the British Heart Foundation, as many as five million people in the UK are likely to have undiagnosed high blood pressure, so make sure you get yours checked regularly, especially if you’re under stress. You can get this done for free in many pharmacies or ask your GP’s practice nurse to check it for you. If you’re suffering from stress, talk to your GP about possible therapies and relaxation techniques.
Greater likelihood of depression
A research study conducted at America’s Harvard University found a correlation between spending too much time slouched in front of the TV and the likelihood of suffering from depression. According to the study, which was published in the American Journal of Epidemiology, active women who exercised regularly were around 20 per cent less likely to suffer from depression as women who exercised infrequently.
Exercise triggers the release of endorphins (‘feelgood’ hormones), so the more frequently you exercise, the more you can benefit from the feelings of wellbeing that follow.
Higher risk of deadly diseases
Now for some statistics that should motivate you to get you on your feet: the World Health Organisation (WHO) estimates that physical inactivity is the main cause of 21–25 per cent of breast and colon cancers, 27 per cent of diabetes and approximately 30 per cent of ischaemic heart disease. WHO points out that the term ‘activity’ doesn’t necessarily mean structured, planned exercise but also covers playing, working, housework and recreational activities that involve moving around.
Increased risk of stroke and heart disease
According to the Stroke Association, lifestyle risk factors for stroke include physical inactivity (along with tobacco use, unhealthy diet and alcohol consumption). Regular exercise will make your heart and circulation more efficient. It will also lower your cholesterol level and keep your blood pressure at a healthy level, all of which can help prevent stroke.
Marc Hamilton, an inactivity researcher at the Pennington Biomedical Research Center in the US, says that too much sitting causes levels of the enzymes responsible for breaking down fats in the blood to plummet, which in turn causes the levels of good (HDL) cholesterol, which has a protective effect on the heart, to fall, increasing the risk of heart disease. Why not try a new sport with a friend or start a team in your area if conventional forms of exercise aren’t your thing?
Recurrence of cancer
Remaining inactive after recovering from cancer puts you at greater risk of a recurrence, according to cancer charity Macmillan. They report that breast cancer patients can reduce their risk of recurrence of the disease by up to 40 per cent, whilst those recovering from bowel cancer can reduce their risk by around 50 per cent and prostate cancer patients can reduce theirs by up to 30 per cent - all by doing the recommended level of exercise. How about starting a walking group or taking up cycling?
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