In this period of confinement, where social distancing and remote work are part of the new daily routine, sedentary lifestyles have become a silent enemy of men, women and children. The muscular, metabolic, cardiovascular, skeletal, cardio-respiratory, osteo-muscular and endocrine systems are the most affected by a sedentary lifestyle.
According to the World Health Organization, WHO, 3.3 million people in the world die from this cause. These conditions worry specialists, as they can lead to heart disease, type 2 diabetes, physiological and mechanical deterioration in joints and muscle discomfort. At this point, moreover, they become a comorbidity that leads to a person being at high risk of suffering and dying from COVID-19 complications.
A sedentary lifestyle can have immediate consequences on organs such as the brain and heart, but it can also damage the muscular and skeletal system, weakening their function. Experts believe that it is important to differentiate very well between a physical activity -any muscular contraction- and an exercise, which is a structured, planned, repetitive activity whose main objective is to improve physical condition.
Nutrition is also a key factor in becoming more active and less sedentary. In times of confinement, people who want to know how to have a healthy diet can access specialized sites that offer valuable content how to exercise at home. Individuals should pay attention to three fundamental aspects: quantity of food, their quality, and the time in which they consume them.
All people are at risk of being sedentary, as this condition goes hand in hand with the daily routine. The food should always be adjusted to the body weight, and include protein. A 12-hour fast is convenient, as long as it is worked with the help of a nutritionist. Health professionals indicate that exercising at least 30 minutes a day, and having a healthy and balanced diet, will allow people to transform their body and have a healthy lifestyle. According to a study conducted by the Spanish Obesity Society, 44 percent of the Iberian population gained weight during confinement.
Recommendations for an active life
- Establish habits and schedules: Even if you are at home, it is advisable to get up as if you were going to the office. Invest the time you spend commuting from home to work in exercising.
- Move around the home: Many people talk on the phone most of the day, so it is recommended to make these calls while walking around the house.
- Change spaces: set aside at least 30 minutes a day, in blocks of 8 to 10 minutes, to exercise in a space other than your workstation.
- Combine light and intense activities: The World Health Organization recommends 150 minutes of light to moderate activity, and 30 minutes of intense activity per week.