In today’s world, many of us lead a sedentary lifestyle, which means we spend a lot of time sitting with very little physical activity. This kind of lifestyle is linked to an increased risk of health problems, including obesity and heart disease. It’s essential to move away from these inactive habits to maintain good health and reduce the risk of these health issues.
If you spend most of your day sitting or lying down for about four to six hours, your lifestyle is considered sedentary. According to the World Health Organization, you should aim for at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week to counteract a sedentary lifestyle.
However, even if you hit these exercise targets, you could still be leading a sedentary life if you sit around for the rest of the day. Short-term inactivity can lead to mood disorders like depression or anxiety and can affect how your body processes fats and sugars. Over the long term, it can lead to serious health problems like cardiovascular disease, diabetes, and certain cancers, as well as shorten your lifespan and reduce your quality of life.
Not getting enough physical activity can lead to heart issues, such as diseases that lower the amount of oxygen that gets to your heart or that affect how well your heart pumps blood.
When the force of your blood flow is too strong, it can create high blood pressure, making your heart work harder and weakening your blood vessels. Staying active is one way to keep your blood pressure in check.
Lack of movement can slow down your blood flow, leading to problems with your veins. Varicose veins and spider veins are signs that your veins are having trouble moving blood from your legs back to your heart. Not moving enough can also cause blood clots, which can be dangerous if they move to your lungs. Regular movement helps keep your blood flowing properly.
While your body needs cholesterol, too much sitting can upset the balance between the good (HDL) and bad (LDL) cholesterol, leading to artery blockages and other health problems.
When you sit more than you move, you don’t burn as many calories, which can lead to weight gain. Regular exercise is vital to managing your weight and reducing the risk of heart disease.
Insulin is what helps your body use sugar for energy. Not moving enough can change how your body responds to insulin, which can lead to type 2 diabetes.
A sedentary lifestyle has been linked to a higher risk of some cancers. Being more active, along with eating healthier, can help lower your risk.
Regular walking can reduce the risk of heart disease and help keep your blood pressure normal. Try walking to school, taking a stroll after dinner, or walking while you chat on the phone.
Choosing stairs over elevators can help you burn more calories and strengthen your muscles and bones.
If you have to sit a lot for work or school, make sure to stand up at least once every 30 minutes. You can set a reminder on your phone to help you remember.
Cleaning up around the house can be a good way to stay active. Tasks like sweeping the floors or taking out the trash can get you moving.
Having a regular workout routine is important to fight the negative effects of sitting too much. Try to include a mix of cardio, strength training, and flexibility exercises each week.
If you need urgent medical attention or advice on how to live a healthier life, visit one of our urgent care centers like Fountain Valley Urgent Care, Woodbridge Walk-In Urgent Care, or Costa Mesa Urgent Care, CA. At Family Care Centers Medical Group, we’re here to help you move away from a sedentary lifestyle and improve your health. Contact us for personalized care that meets your needs.
Dr. Bunten is originally from Huntington Beach, CA. He attended high school in Tokyo, Japan, went to college at UC San Diego and then to medical school in the Midwest. He returned home to California for residency training in Family Medicine at Long Beach Memorial Medical Center. His immediate family all reside in Huntington Beach.
Dr Fishbein has been in the practice of family medicine for over 35 years in Irvine. He received his undergraduate degree from Southern Illinois University, medical degree from Chicago Medical School, and completed his family medicine residency at Memorial Hospital of Long Beach.
Dr. Kim is the Medical Director of Family Care Centers, Chair of the Department of Family Medicine at Hoag Hospital, and a recipient of the Physicians of Excellence award from the Orange County Medical Association. He is Board Certified in Family Medicine, and has been practicing in our community for over 20 years.
Dr. Memon is a board certified Family Medicine physician and recently completed her fellowship in Geriatrics at the University of California, Irvine Medical Center. She attended Saint George’s University, School of Medicine and completed her residency at Arrowhead Regional Medical Center. Her interest in medicine started at an early age and has since evolved into a passionate career.
Dr. Gina Nguyen obtained her Bachelor of Science degree in Biology at UC Irvine where she graduated Suma Cum Laude. She went to USC Keck School of Medicine, and returned to UC Irvine for a Family Medicine Residency. Since 2005, she worked at Kaiser Permanente, VNCOC, and Family Care Center Urgent Care.
Dr. Williams is Board Certified in Family Medicine and Sports Medicine. He is a native to Orange County and returned home after completing his medical degree at the University of New Mexico, Albuquerque. After completing his residency in family practice he successfully completed a fellowship in sports medicine.
Dr. Hye Lee is a board-certified Family Practice Physician, affiliated with the American Osteopathic Association and the American College of Osteopathic Family Practice.She obtained her Bachelor of Science degree in Biology at UC Riverside and earned her medical degree from Des Moines University Osteopathic Medical Center. Afterward, she did her internship at Downey Regional Medical Center in California and has been a primary care physician since 2005.
Dr. Coyne is a board certified family practice physician and a California native. He completed his undergraduate degree at UCLA before earning his medical degree at George Washington University in Washington, D.C. Dr Coyne spent 6 years in the US Air Force at Andrews and Luke Air Force bases, eventually separating as a Major. He enjoys working with patients of all ages.”
Dr. Jay Friehling is a Family Practice physician who has worked in Orange County since 1981. Born in Florida, he received his undergraduate degree from Cornell University and then earned a Medical Degree at the New York Medical College.” His healthcare interests include Diabetes, Geriatric Care, and Hospice Care.
Dr. Jennifer Shoquist is board certified in Family Medicine. Her special interest is woman’s health and her practice accepts patients from 6 years old to seniors. Dr. Shoquist received her M.D. degree at The University of Texas Medical School at Houston in Houston, Texas, and did her residency with Memorial Family Practice at memorial Southwest Hospital in Houston, Texas.
Dr. Tom is a board certified family medicine physician and native Californian. He received his bachelors of science with great distinction in biochemistry and honors in chemistry. Dr. Tom was awarded a Regents Scholarship to attend medical school at UC Irvine.
Dr. Yan attended Kirksville College of Osteopathic Medicine and completed her Family Practice residency at Kern Medical Center in Bakersfield, California. She joined Family Care Center in 2001. She chose Family Practice because she enjoys working with a wide variety of people and because it provides a unique opportunity for continuing care.
