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Be careful, behavior sedenter can trigger heart disease

You may be reading this while relaxing on the seat or lying on the bed. Maybe you've also been sitting or lying down since a few hours ago. Try to remember, when did you get up from your seat and do some physical activity? If you have trouble remembering it, you may be one of the hundreds of millions of people in the world who live a sedentary lifestyle or often called lazy motion.

Current technological advances make some people unknowingly live with sedentary behavior or seldom move. In fact, the sedentary behavior may increase the risk of heart disease.

Actually what is meant by sedenter? This is the term used to describe activities with low energy expenditure. For example watching television, playing social media, driving a car, and others.

According to the World Health Organization or WHO, sedentary lifestyle is one of the top 10 causes of death in the world. In addition, data reported by the European Prospective Investigation into Cancer and Nutrition (EPIC) in 2008 showed that deaths due to the lazy habits were twice as many as obesity mortality. If sedentary lifestyle is followed by an unbalanced diet and unhealthy habits such as smoking or drinking, you risk more health problems.

Various health hazards due to lazy motion

Although sometimes not realized, most sit all day and less moving directly affect your health. Here are the risks you should look for if you are a lazy person.

1. The concentration decreases

As you work while sitting, your spine will become tense from being too long bent or curved. Therefore, your lungs will not get enough room to inflate large enough. If your lungs are squeezed, your whole body will receive fewer oxygen levels, let alone because the circulation will also be disturbed if you do not move enough. The lack of oxygen that the brain receives can cause a decrease in concentration. Working becomes more difficult if you do not focus.

2. Increase the risk of stroke and heart attack

A study conducted by Aerobics Research Center in the United States shows that physical activity can reduce the risk of stroke in men up to 60%. Another study published in the Nurses' Health Study proves that women who move or move or have physical activity have a chance to avoid stroke and heart attack by 50%. So, you are too often sitting to work or lazing in front of the computer screen has a pretty big risk of having a stroke.

3. Impaired cognitive function

You who live sedentary lifestyles or lazy motion tend to more easily experience a variety of long-term cognitive dysfunction. Lack of physical activity causes brain function to decrease. Physical activity is able to stimulate blood flow full of oxygen to the brain and repair damaged cells and brain tissue. Moving and exercising will also grow new nerve cells in the brain. This makes the brain sharper and memory stronger.

4. Causes insulin resistance

If you spend about 70% of your time sitting and lying down, you run the risk of insulin resistance. This condition causes increased blood sugar levels so your chances of developing diabetes increase. Moreover, usually while sitting or lying down, people tend to look for a less healthy snack. These snacks can contain very high sugar, such as ice cream, candy, chocolate, or a sweet beverage packaging.

5. Trigger osteoporosis

The human body has been designed in such a way as to keep moving actively to survive. Your muscles and bones should be trained daily to stay healthy and strong. The habit of lazy motion will make you lose muscle mass. Bone density will also be reduced drastically. If left unchecked, the condition will lead to osteoporosis. As a result, live everyday activities become more difficult because you are getting weak and tired quickly.

Triggering Weight Gain and Obesity

Behavior sedentars (sedentary lifestyle) or lazy habit of moving like too often sit reduces the duration of the body moves so fewer calories are burned. This is getting worse with the fact that less movement does not lower your appetite.

Research also shows that people who are obese are on average sitting 2 hours longer than people of normal weight. In addition, fat due to this behavior also tends to be stored in the most dangerous areas, namely the middle of the body.


In order to avoid heart disease

In 2008, the Physical Activity Guideline for American Advisory Committees suggested that adults should do physical activity or exercise every week. Recommended activities are moderate intensity exercise for 150 minutes, or severe intensity for 75 minutes. It can even be a combination of both.

Research shows that these guidelines can make the risk of cardiovascular disease reduced, thereby decreasing the risk of death from cardiovascular disease.

Sports or physical activity can not be denied again able to provide good health benefits. The benefits of exercise or physical activity for the heart include:

  • Lowering blood pressure
  • Controlling weight
  • Strengthens the heart
  • Reduce the risk of coronary heart disease
  • Reduce the risk of heart attack
  • Relieve stress

Sports for heart health

The type of exercise for cardiovascular health suggested by the Department of Health in the United States is divided according to age level:

Children and teenagers

Perform physical activity for 60 minutes or more every day. Choose a variety of activities that are varied, fun, and good for physical development.

The recommended exercise is a moderate intensity aerobic movement. For example walking, physical play, and cycling. Physical activity of heavy intensity such as running, jumping, and fast swimming is recommended to be done every 3 days a week.


Perform aerobics with moderate intensity of at least 60 minutes in a week. It is also advisable to do physical activity for 10 minutes per session and divided by scheduled in a week. This will optimize the exercise results by giving the muscle time to rest.

Age 65 and up

Elderly should be active, and can follow the guidance of sports like adults. However, if the elderly are not able, then it can be adjusted with the ability of each body.

Do more variations of movement like walking. This movement is proven to provide sports benefits with less risk of injury.

In order to get the most benefit, here are tips for doing a good sport:

  • Give time lag. At least rest your body for an hour after eating before you exercise.
  • Warm up. This helps your heart to adjust from a break to exercise
  • End with a cooling motion after completion of the sport. After exercise should slow down your activity gradually, not all of a sudden. Sitting, standing still, or lying down right after exercise can make you feel dizzy or even heart palpitating.
  • Simply drink water. Drink water before, during, and after you exercise.


The sedentary behavior in which you rarely move, is at risk of heart disease. So, take a moment to exercise or do physical activity optimally.

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Is a health and wellness enthusiast. In him free time, she loves to travel and taste different types of teas.

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