The World Health Organization is sounding the alarm: about two million people die every year from sedentary lifestyles, 600,000 of whom are residents of Europe and central Asia. It is not for nothing that hypodynamia is called a disease of civilized countries, because it is our comfort that causes the majority of non-infectious diseases. In particular, it affects the cardiovascular system, which entails a decrease in labor capacity and heart tone. Negatively affects the metabolism of substances and energy, entails a decrease in blood supply to tissues. As a result: obesity and atherosclerosis.
Causes of hypodynamia
Most often this situation is caused by the incorrect organization of the work and rest regime, peculiarities of the work schedule:
- predominantly sedentary or standing work, especially remote work;
- pain caused by prolonged standing in a forced position (e.g. standing);
- excessive body weight that prevents the patient from moving around actively;
- pathological fascination with social networks or computer games, preventing the patient from exercising;
- the presence of bad habits and the complications they cause;
- frequent use of personal transportation and abuse of delivery services or cabs, leaving no opportunity for even small walks to the store or work.
However, risk factors for the development of hypodynamia in a person can also be objective reasons that reduce the amount of physical activity:
- severe chronic illness;
- strict bed rest;
- disability;
- neurological pathologies;
- mental disorders.
Symptoms of hypodynamia
A sedentary lifestyle is not an independent disease, so the emerging manifestations speak of the initial stage of the development of pathologies of organs and systems of the body. In order for the muscles to maintain an adequate level of force of contractions and effectively respond to emerging stimuli, they need to provide a constant load. Without it, fibers begin to atrophy, the conduction of nerve impulses deteriorates, and, as a consequence, the contractility of the muscle decreases. This applies not only to skeletal muscles, but also to the heart: the “pump” ceases to adequately pump blood through the body, causing hypoxia of organs and tissues.
Further, the resulting signs of hypodynamia may be as follows:
- weakness, fatigue, rapid fatigue, decreased efficiency;
- decreased appetite or excessive increase, increase in body mass index (weight gain);
- sleep disturbances – both constant sleepiness and insomnia, which can sometimes alternate;
- menstrual or erectile dysfunction;
- muscle atrophy and, as a consequence, an increased incidence of fractures;
- psycho-emotional disorders;
- headaches;
- impaired memory and concentration;
- gastrointestinal disorders;
- shortness of breath during minor exercise;
- pallor and dry skin;
- wrinkles and cellulite;
- formation of “bags” under the eyes.
Prevention of hypodynamia
In order not to get such unpleasant consequences, it is very important to avoid a sedentary lifestyle. How can this be done?
- Be on the move.
A rational dose of physical activity will save you from this disease of modernity. A daily walk and 15 minutes of morning exercise can do wonders.
You can choose the activity of your choice: walking, swimming, running, cycling. Choose what you like, because physical activity affects the emotional state of a person. So, cardiologists believe that a daily walk of 40 minutes provides a minimum of physical activity, enough to consider a lifestyle mobile.
In this case, we are not talking about the total number of minutes walked throughout the day, but that it is a separate, continuous mini-exercise on the verge of shortness of breath. In addition to the duration of the workout, you need to consider the intensity factor. The pace should correspond to your level of fitness, the level of readiness of your body to the load. It is best to determine this level under the guidance of a doctor.
- Balanced nutrition
Proper nutrition plays a key role in maintaining physical activity and preventing hypodynamia. A balanced diet not only helps to maintain a normal weight but also improves endurance and recovery from physical activity. Basic principles:
- Protein is essential for muscle recovery after exercise and for maintaining the body’s overall tone. Protein can be obtained from fish, meat, eggs, dairy products, legumes.
- Carbohydrates – the main source of energy that keeps you active throughout the day. It is important to choose complex carbohydrates such as whole grain products, vegetables and fruits that provide a steady level of energy.
- Fats – are essential for normal cellular, brain and hormonal function. Useful fats are found in nuts, seeds, avocados, and fish.
- Vitamins and minerals – support the immune system and help the body cope with physical activity. Pay attention to vitamin D, calcium, magnesium, which help strengthen bones and muscles.
A proper breakfast, such as one with oatmeal, berries and nuts, will give you energy for the day and motivation to exercise.
- Avoiding bad habits
Harmful habits such as smoking, alcohol abuse or poor diet have a negative impact on health and reduce physical activity. They hinder recovery from exercise, impair heart and vascular health, lead to muscle pain and shortness of breath. For example:
- Smoking: reduces the oxygen capacity of the blood and contributes to premature aging of the body. It is especially bad for the cardio system, making it difficult to exercise.
- Alcohol: reduces energy levels and makes it difficult to recover from physical activity. It can also cause dehydration, which worsens overall fitness.
- Alternation of mental and physical activity
Regular alternation of mental and physical activity contributes to the harmonious development of the body and improves performance. It is important to find a balance between mental activity, which requires concentration and energy, and physical activity, which helps to relieve tension and improve blood circulation. Hypodynamia can develop when there is a lack of physical activity, leading to reduced physical fitness and mental fatigue. Here are some recommendations:
- Regular breaks: If you work at a computer or do mental labor, take regular breaks to exercise or walk. This will improve blood circulation, reduce muscle tension and increase concentration.
- Long walks in the fresh air: while walking, you can combine active movement with mental work – for example, listening to audiobooks or podcasts – to help relax your mind and body. This will help prevent hypodynamia and its negative effects on health.
Thus, not only physical labor is important, but also rest aimed at recovery and stress relief. The alternation of mental and physical activity helps to maintain productivity and emotional balance.
Conclusion
Hypodynamia is a serious problem in modern society that affects all age groups and significantly affects health. A sedentary lifestyle can cause many diseases, including problems with the cardiovascular system, metabolism and muscle tone. However, in order to avoid the negative effects of hypodynamia, it is enough to make a few changes in your daily life. Regular physical activity, a balanced diet, avoidance of bad habits and harmonious alternation of mental and physical activity – all this will help to maintain health and prevent the development of chronic diseases. It is important to remember that each of us can contribute to improving the quality of life and maintaining health by taking small but meaningful steps for your body. Timely prevention of hypodynamia is the key to a long and active existence without disease and limitations.
