Leading a sedentary lifestyle or adopting a daily routine that involves excessive sitting or lying down with little or no exercise can cause serious health problems and put you at risk of various chronic diseases and even serious complications in case of Covid-19. A recent study published in the American Journal of Preventive Medicine aimed to determine the association between physical activity and Covid-19 infection outcomes. The study used data from Kaiser Permanente Southern California adult patients who had a positive diagnosis of COVID-19 between January 1, 2020 and May 31, 2021. The study found that there were protective associations of physical activity for the adverse outcomes of Covid-19 in demographic aspects and clinical characteristics. The study suggests that public health leaders should add physical activity to pandemic control strategies. (Also read: Sitting too long? 5 exercises to reverse the harmful effects of sitting for a long time)
What is the sedentary lifestyle?
“A sedentary lifestyle is basically a type of lifestyle in which a person does not engage in a regular amount of physical activity in daily life. Prolonged periods of inactivity can slow metabolism and weaken the body’s ability to regulate blood sugar levels and blood pressure, and break down fat,” says Dr. Santosh Kumar Agrawal, Senior Internal Medicine Consultant, Marengo QRG Hospital Faridabad.
Dangers of a sedentary lifestyle
Sedentary lifestyle can affect lung function and can lead to severe symptoms in case of Covid-19. Dr. Agarwal says that a sedentary lifestyle not only increases your risk of ending up in the ICU, but also negatively affects your survival rate compared to active lifestyles.
“Obesity affects patient outcome and can be fatal in case of covid-19. People who have a sedentary lifestyle are often overweight or obese. Obesity/sedentary lifestyle leads to poor lung capacity which can lead to severe symptoms in covid-19.In addition, people with a sedentary lifestyle have multiple comorbid conditions, such as diabetes and hypertension, which are other risk factors for severe covid-19 infection.Inactivity and lifestyles Sedentary lifestyles can also delay recovery,” says Dr. Agarwal.
“A sedentary lifestyle is associated with many conditions such as obesity, diabetes, and reduced immunity. These disorders predispose an individual to severe covid symptoms. Both obesity and diabetes are known high-risk factors in covid and are associated with increased morbidity and mortality. Other habits such as smoking, alcohol intake, often transitioning from a sedentary lifestyle, also result in weaker lungs and decreased immune function with more COVID symptoms,” he says Dr RVS Bhalla, Director and HOD of the Department of Internal Medicine, Fortis Hospital.
The many health conditions that are attributed to a sedentary lifestyle are obesity, sleep apnea syndrome, diabetes, hypertension, hyperlipidemia, various musculoskeletal disorders, coronary artery disease, and polycystic ovary disease. .
Tips to stay active
To stay active, it is very important to develop healthy habits, suggested by Dr. Bhalla and Dr. Agarwal.
1. Regular exercise: Exercising for 45 minutes a day for at least 5 days a week is beneficial for overall health. This can be moderate-intensity aerobic exercise such as brisk walking, running, jogging, bicycling, or swimming. It is also recommended to add resistance training twice a week. Establishing a daily activity schedule and following it religiously would help maintain a regular exercise pattern.
2. Use stairs instead of elevators or parking your car a block or two before your office and walking the rest of the way can also help you move more regularly. Climbing stairs can get your heart pumping and improve your muscle, bone, joint, and lung health. Walking is associated with several health benefits, including a reduced risk of heart disease, improved immune function, and reduced levels of stress and blood pressure.
3. Avoid sitting at the desk for more than an hour straight. Get up and move around and then sit down. This will ensure that your muscles do not become 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. Short bursts of activity help increase our metabolism and the effect lasts for many hours.
5. Avoid overeating especially sugar-laden treats and sugary drinks. One must add healthy vegetables and fruits to his diet. Have a well balanced diet.
6. Avoid alcohol and tobacco.
7. The exercise can be done at any timemorning or afternoon, but should be avoided 1/2 hour after a meal
8. Stand up when you can as it can help build muscle and burn extra calories. You can try standing up while taking calls, watching TV, or just folding laundry.
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Source: news.google.com