10 Diseases Caused By Lack of Exercise & Sedentary Lifestyle

The work from home trend, increased work pressure, lack of time, or simply lethargy all add up into making life more sedentary. Though the impact of a sedentary lifestyle may not be felt immediately, it has a long-term effect on the body.

In this piece, we are going to explain the sedentary lifestyle effects, i.e. the diseases caused by it. Prior to this, we will focus on the meaning of lack of exercise in relation to physical wellness; read on!

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What is Sedentary Lifestyle?
Causes of Sedentary Lifestyle
Lack of Physical Activity Mean?
Diseases Caused
Signs and Symptoms
Risk Factors
Diagnostic Procedures
Treatment Methods
Preventive Measures
Tips to Active
Does Health Insurance Cover
Frequently Asked Questions

What is Sedentary Lifestyle?

The sedentary lifestyle includes living with little or no physical activity or exercise. It is sitting, lying, socialising, watching TV, playing video games, reading books, or working on a computer or using a mobile phone for most of the day. This lifestyle is said to be the main cause of many diseases, bad health outcomes, and avoidable causes of death.

The impacts of sedentary lifestyles and work settings are direct or indirect. One of the significant prominent direct effects of a sedentary lifestyle is obesity, an increased BMI. Physical inactivity is one of the major preventable causes of premature death all over the world.

What Are the Causes of a Sedentary Lifestyle?

These causes are often addressed by choices to increase intentional movement into daily life routines. Several factors can cause a sedentary lifestyle:

Causes	Description
Technology	An increased use of computers, television sets, and mobile telephones, mainly for entertainment, leads to more and more time spent sitting.
Work Environment	Most modern-day jobs require people to sit for a prolonged period, either at desks or facing screens, thereby contributing to this sedentary lifestyle.
Lack of Physical Activity	With hectic schedules and lack of motivation, it is easy not to exercise enough; hence, after a long day of no physical activity, it becomes easy to stay inactive.
Urbanisation	The design of cities usually discourages physical activity, reducing opportunities for exercise due to a lack of parks, bike lanes, and walkable areas.
Transportation	High dependence on the car for daily mobility decreases the need to walk or cycle to work, increasing the likelihood of prolonged sitting and less movement.
Lifestyle Choices	Preferences for activities that involve sitting still, like watching TV or playing video games, generally lead to longer sitting periods and less physical activity.

What Does Lack of Physical Activity Mean?

As per the CDC, physical activity is any bodily movement generated by the contraction of skeletal muscle that raises energy expenditure above a basal level.

Lack of exercise or physical activity refers to a routine that does not include exercise or the required amount of physical activity for optimal health and premature death.

Sedentary lifestyle risks are immense. When individuals are not involved in any physical activity or exercise, it can lead to several diseases. Read along!

10 Common Diseases Caused by Lack of Physical Activity

The lack of physical activity causes various diseases that cause many lifestyle issues. Following is a list of diseases that occur due to lack of physical activity:

1. Obesity

Lack of physical activity coupled with a poor diet, nutrition, and increased tobacco use heightens the risk of obesity.

As per data published by WHO, around 2.8 million people die each year due to overweight causes. The lack of physical activity can attack people across the age spectrum, and it opens up ways for a wide range of severe illnesses.

2. Type 2 Diabetes

Lesser involvement in physical activity or exercise makes a body resistant to insulin, thus increasing the blood sugar level—all these results in type 2 diabetes.

The numbers of diabetic patients in India were around 72.9 million adults (as per The International Diabetes Federation) in 2017. The lack of exercise if resulted in type 2 diabetes can be fatal unless kept under check.

3. High Cholesterol, High Blood Pressure & Heart Disease

When individuals are not involved in exercise or physical activity, they experience a rise in LDL (Low Density Lipoprotein) or bad cholesterol levels. This affects the heart massively. Heart takes a heavy toll on supplying oxygen to cells, tissue, and organs.

If individuals have high cholesterol, it will deposit on the walls of arteries which leads to a medical condition called atherosclerosis. As a result, arteries become narrow and narrowed blood vessels cannot supply the required blood flow to the heart. Thus, slowly the muscle begins to die, increasing the risk of a heart attack.

The list of diseases caused by lack of exercise also includes high blood pressure as blood vessels suffer from excessive force (due to narrowed vessels), which in turn results in high blood pressure. If individuals have a blood pressure level stating a reading of 149/90, it means they have high blood pressure.

Note: High blood pressure also restricts the limit of blood supply to the heart.

4. Osteoporosis

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Osteoporosis refers to a medical condition where bone becomes weak and brittle to such an extent that even mild stresses such as bending over, coughing or falling leads to fracture. Osteoporosis affects bone health and bone loss. Exercises boost bone development and lack of it, increasing the risk of calcium loss from bone hence osteoporosis.

Osteoporosis results when too much bone mass is lost and the structure of bone tissue alterations. Certain risk factors can cause osteoporosis or raise the chance of developing the condition. As the illness worsens, an individual's bones gradually become weaker, leading to fractures.

5. Cancer

Cancer can begin practically anywhere, with trillions of cells making up the human body. Human cells typically divide to create new cells as needed by the body by growing and multiplying. New cells replace old ones when they die due to ageing or injury. One of the lack of exercise is that it heightens the chance of various cancers.

These include breast cancer, colorectal cancer, prostate cancer, uterus cancer, esophagus cancer, kidney, lung and stomach cancer. Engaging in regular physical activity or exercise can lower the chances of developing such diseases.

6. Stroke

Narrowed blood vessels result in reduced blood flow to the brain.

The brain requires oxygen present in the blood to function properly. When it does not get the required supply of oxygen, it stops functioning; hence, individuals experience a stroke.

Prolonged lack of blood flow can damage or kill brain cells. Thus, quick intervention is crucial to minimise damage and aid recovery.

7. Metabolic Syndrome

A collection of risk factors for diabetes, heart disease, and other illnesses is known as metabolic syndrome. Although a person may only have one risk factor, they frequently have multiple risk factors combined. If you have three or more of them, you have metabolic syndrome.

Inflammation all across the body and increased blood clotting are common in people with metabolic syndrome. It is unclear to researchers whether these disorders precipitate or exacerbate metabolic syndrome.

8. Obstructive Sleep Apnea

Obstructive sleep apnea is a blockage in the airway that prevents air from passing through the windpipe while you sleep, due to the obstruction and lack of airflow, your blood oxygen levels drop, which sets off a survival response in your brain that awakens you long enough to breathe again.

That response is essential to maintaining your breathing, but it interferes with your sleep. Numerous disruptive or potentially dangerous symptoms might result from it. It is often associated with obesity and can lead to serious cardiovascular problems.

9. Depression and Anxiety

Anxiety disorders and depression frequently coexist. Anxiety disorders cause severe, uncontrollable sensations of concern, panic, fear, and anxiety in their sufferers. These emotions may persist for a long period and cause problems with day-to-day tasks. Depression and anxiety slow down life and make a person inactive or distracted.

Regular physical activity is known to boost mood and mental health. A lack of exercise can contribute to the development or worsening of mental health conditions like depression and anxiety. Therefore, exercise is important.

10. Musculoskeletal Disorders

Injuries or pain in the human musculoskeletal system, which includes the joints, ligaments, muscles, nerves, tendons, and structures that support the neck, back, and limbs, are musculoskeletal disorders (MSDs). Multiple sclerosis (MSD) can result from abrupt exertion, repetitive strain from performing the same motions, repeated exposure to stress, or posture.

Chronic sedentary behaviour may lead to back pains, bad posture, and musculoskeletal disorders. Lower back pains, joint problems, and so on are common conditions seen more in people who never undertake any kind of physical activity.

Signs and Symptoms of Diseases Caused by Lack of Physical Activity?

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Here are the common signs and symptoms you’ll notice if you have a disease caused by the lack of physical activity:

Signs and Symptoms	Description
Gradual Weight Gain	Inactivity primarily leads to weight gain and obesity because there is less burning of calories and a change in metabolic path. People gain more body fat at the midsection part of the body.
Heart Issues	High blood pressure and high levels of cholesterol result in an increased risk of contracting heart complications and stroke and lead to shortness of breath and easy fatigue.
Diabetes	Lack of sufficient exercise leads to reduced insulin sensitivity and impaired glucose metabolism, predisposing one to the risk of type 2 diabetes.
Weak Joints and Muscles	Sedentary behavior weakens muscles and joints, causing aches, pains, and decreased mobility. One may also feel stiffness and a general loss of flexibility.
Fractures	Without exercise, bone mass decreases, increasing the risk of osteoporosis and bone breakage or fractures. This can lead to probable balance loss.
Depressive Symptoms	Deficiency in physical activity causes depression, anxiety, and stress. Depression symptoms are sorrow, loss of interest in things, problems with concentrating, and sleep disturbance.

Risk Factors Associated With Diseases Caused by Lack of Physical Activity?

Adequate physical activity has been associated with many health risks. Some of the major risk factors of diseases associated with insufficient exercise are presented below:

Risk Factors	Description
Contracting Cardiovascular Diseases	Sedentary behaviour is among the major risk factors in developing certain cardiovascular diseases like heart disease, owing to reduced blood circulation and poor heart performance.
Having Type 2 Diabetes	A sedentary lifestyle can develop insulin resistance and can lead to obesity, which are two of the major risk factors in the development of type 2 diabetes.
Contracting Obesity due to Inactivity	Physical inactivity leads to weight increase and obesity, increasing the risks for several chronic diseases. Obese people also find it difficult to lose weight.
Having Certain Cancers	Physical inactivity causes an increased incidence of many forms of cancer, like breast, colon, and endometrial cancers. These cancers may or may not be detected on time.
Having Musculoskeletal Problems	The lack of exercise can result in weak muscles, poor bone density, and increased susceptibility to osteoporosis and joint problems.
Dealing with Mental Health Disorders	Physical inactivity is associated with an increased prevalence of depression and anxiety disorders. One partial explanation is through the impact on brain chemicals that regulate mood.
Poor Metabolic Syndrome	Lack of activity is more frequently responsible for the development of major risk factors, such as high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels.

How to Diagnose Diseases Caused by Lack of Physical Activity?

Diagnosis of diseases caused by a lack of exercise is usually made from a combination of medical history, physical examination, and diagnostic tests. Here's how to go about it:

Diagnosis Method	Description
Medical History	The information sought includes lifestyle habits like the frequency and intensity of exercise, diet regimes, a family history of chronic disease, and health-related symptoms or complaints.
Physical Examination	General examination of a patient to assess his overall condition regarding weight, body mass index (BMI), blood pressure, heart rate, and physical fitness.
Diagnostic Tests	Blood Tests: Determination of risk factors like the level of blood sugar (for diabetes), cholesterol levels, and levels of inflammation markers. Cardiovascular Tests: Electrocardiogram (ECG) and stress tests are performed to determine the heart's health and detect conditions like coronary artery disease. Bone Density Scans: Clinical evaluation to determine the health condition of the bones and thereby determine the potential risks of osteoporosis. Imaging Studies: X-rays or MRIs are diagnostic procedures for musculoskeletal problems involving bone and joint conditions.
Risk Assessment Tools	Tools and questionnaires, like the Framingham Risk Score for cardiovascular diseases, can trace disease risk factors based on physical inactivity.

Treatment Methods for Diseases Caused by Lack of Physical Activity?

Treating diseases associated with a sedentary lifestyle involves a multi-disciplinary approach that includes lifestyle changes, medical management, and, if necessary, physiotherapy. The following common modes of treatment are available:

Treatment Method	Description
Exercise Programs	Regular physical activity should be prescribed according to the health condition and individual's capacity, like aerobic exercises, strength training, flexibility exercises, and balance activities.
Dietary Changes	The diet should include a well-balanced diet enriched with nutrients, which helps maintain body weight, blood sugar levels, and cholesterol.
Medication	In hypertension, diabetes, or high cholesterol, medications can be prescribed to manage symptoms or mitigate potential risks. These should be used in conjunction with lifestyle changes.
Behavioural Therapy	Counselling or therapy helps overcome motivational or psychological obstacles which preclude higher physical activity. It involves cognitive-behavioral strategies for healthier habits.
Physical Therapy	Physical therapy can help with rehabilitation, pain management, and improving muscular strength and mobility in people with musculoskeletal problems.
Monitoring and Follow-up	This includes periodic reviews by healthcare providers to track a patient's progress, adjust the treatment applied, and ensure that the lifestyle changes are effective.
Education and Support	Providing information and resources about including some physical activity in one's daily routine supports adherence.

What Are the Preventive Measures to Control Disease Caused by Lack of Physical Activity?

The preventive measures for diseases resulting from a lack of physical activity are adopting and maintaining a physically active way of life and other healthy lifestyle behaviours. The principal preventive measures include:

Preventive Measures	Description
Regular Exercise	Engage in at least 150 minutes of moderate-intensity aerobic physical activity throughout the week, or 75 minutes of vigorous-intensity physical activity, or a combination.
Healthy Diet	Eat a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, with a limited intake of highly processed foods, sugary drinks, and high-fat snacks.
Weight Management	Combine regular physical activity with a balanced diet to maintain a healthy weight, reducing the risk of obesity and developing associated diseases.
Routine Health Screenings	Individuals should establish regular visits with healthcare providers to screen for risk factors such as hypertension, blood cholesterol levels, and blood sugar.
Reduction of Sedentary Behaviour	Spend less time sitting or engaging in other sedentary activities. Increase your movement throughout the day by taking standing breaks and performing light activities.
Education and Awareness	Educate people about the benefits of physical activity and the risks of not getting enough exercise. This may help spur motivational impulses for health-promoting activities.
Support Systems	Get support from the community or social support groups working towards doing some physical activity or living healthily. Family and friends could be a source of motivation.
Setting Realistic Goals	Initiating realistic goals for physical activity will help build a continuing routine by increasing its intensity and duration over time.

Integrating these preventive measures into everyday life can go a long way toward decreasing the risk of diseases associated with lack of activity and remarkably improving health and well-being.

What Are the Recommended Tips to Become Physically Active?

Following a few tips to maintain a physically fit lifestyle is important for a healthy life. Here is a list of suggested tips to be more physically active,

Start exercising slowly, especially when you have been physically inactive for a long time. Include stretching, aerobic exercise, and strength training in your exercise routine.
Set a fitness goal. Reward yourself with healthy treats and increase your workout intensity level gradually.
List activities you like and try to do them whenever you have time, such as walking for 10 minutes during lunch break or taking the staircase instead of the elevator.
Join fitness studios or watch online videos to learn workout posture.
Engage yourself in gardening or taking care of the house and household activities.
Stay motivated. Engage family members or friends as your exercise companions to get mental support.
Take a balanced diet.
Check calorie and food intake.
Get enough sleep
Use a fitness application or journal to help you trace your exercise regimen and advancement.
Integrate different exercises to avoid monotony while exercising different categories of muscles. Try cycling, swimming, or dancing.
Divide bigger fitness ambitions into smaller achievable benchmarks for constant drive and progress recording.
To remain hydrated for maximum performance, take plenty of water before, during, and after working out.
Join group activities that promote physical activities.

Does Health Insurance Cover Disease Caused by Lack of Physical Activity?

Health insurance coverage for diseases caused by a lack of exercise can vary considerably depending on the policy and the insurance provider. This normally includes health insurance plans treating and managing conditions that have resulted directly from a lack of physical activity, such as heart conditions, diabetes, and obesity.

The coverage details may include preventive measures and lifestyle counselling to help address physical inactivity. However, this usually depends on the plan's focus on preventive care and wellness programs. Patients should examine the details of their health insurance policy and discuss with their provider what kinds of treatment and prevention are covered for conditions brought on by inactivity.

Understanding the severity of the diseases linked to a sedentary lifestyle underscores the importance of adopting a more physically active routine. The above-mentioned piece thoroughly talks about the effects of a sedentary lifestyle. Read the details carefully, understand the severity of these diseases discussed, and try to follow the tips to engage diseases caused by lack of exercise into a more physically active lifestyle.

FAQs about Diseases Caused by Lack of Physical Activity

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Can lack of exercise cause depression?

Yes, as per some research, lack of exercise can cause depression.

What are the common health problems caused by lack of exercise in the elderly?

The common health problems caused by lack of exercise in the elderly include reduced muscle mass, physical endurance, decreased joint flexibility and mobility, reduced cardiovascular function, bone strength, coordination and balance.

How much exercise is recommended for adults?

Normally, adults are recommended to do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or 75 minutes of vigorous-intensity aerobic physical activity per week, and they are supposed to do muscle-strengthening activities on two or more days per week.

What are the mental health benefits associated with regular exercise?

Regular physical activity reduces symptoms of anxiety and depression. As a result, it improves mood and enhances cognitive functioning.

How does exercise contribute to weight management?

Exercise burns calories, builds muscles, and regulates metabolic rate, allowing weight management and fighting obesity.

Which exercise is best for the heart?

Aerobic exercises like walking, jogging, cycling, and swimming are specific heart-healthy exercises.

Will exercise aid in the management of diabetes?

Yes, regular physical activity controls blood sugar levels and improves insulin sensitivity, which can help prevent Type 2 Diabetes.

How can exercise help with arthritis?

Exercise can help with arthritis by decreasing joint pain, improving flexibility, and acting to strengthen the muscles surrounding the joints affected by the problem.

How does physical activity affect brain health?

Physical activity may promote blood flow to the brain and encourage the growth of new neurons; it might also reduce the risk for neurodegenerative diseases.

Does physical activity reduce the risk of some cancers?

Yes, according to some studies, regular physical activity is associated with a lower risk for several cancers, including colon, breast, and lung cancers.

Which health hazards are associated with a sedentary lifestyle?

A sedentary lifestyle increases the risk of cardiovascular disease and other illnesses. Less fit and active people are more likely to acquire high blood pressure. You can lower your risk of type 2 diabetes by exercising.

Which diseases can physical activity prevent?

Regular physical activity helps control and prevent noncommunicable diseases like diabetes, heart disease, stroke, and many malignancies. It lowers blood pressure, supports a healthy body weight, and enhances well-being, mental health, and quality of life.

In what ways does exercise lower the chance of illness?

Regular exercise lowers heart disease risk factors like high blood pressure, cholesterol, and triglycerides. It can also improve the efficiency of insulin and lower blood glucose levels.

What effects does inactivity have on a person's body?

Being sedentary can cause fat to accumulate in your arteries, which are the blood vessels that supply blood to your organs. A heart attack may result from clogged and damaged arteries that provide blood to the heart.