sedentary lifestyle

13 Risks of Sedentary Lifestyle – How To Fix

The risks of sedentary lifestyle are silent signals of peril that appear on life slowly. A sedentary lifestyle is one of the major risk factors for health problems such as obesity, heart disease, and diabetes. A sedentary lifestyle is defined as a lifestyle with little or no physical activity.

After reviewing 13 studies, researchers discovered that people who remained still for more than eight hours a day had a mortality risk that was comparable to that of being obese and smoking.  

According to the CDC via WiKi, 25.3% of all adults in America are physically inactive. The average person sits down for 4.7 to 6.5 hours per day, with the average increasing annually, according to a global review of 47% of the adult population worldwide.

However, there are some major risks of a sedentary lifestyle that have no way to avoid without remedies for well-being. Here are 13 of the most alarming pitfalls that are focused on as a part of the awareness process.

This post on Sedentary Lifestyle is not intended to treat, cure, or prevent any disease. Expert opinion to educate with natural general information for the people who have normal health and want to live healthy for long. Here the methods are not substituted for the medical advice of your doctor or any other healthcare professional.

Also, this post may contain affiliate links, which means I may receive a thin commission, at no cost to you, if you buy through the link. Learn more in the disclaimer.

The 13 Risks of Sedentary Lifestyle with Solutions

1. High Blood Pressure Risk

One of the risks of sedentary lifestyle is that it can lead to high blood pressure. When you are inactive, your heart doesn’t have to work as hard to pump blood and this can cause your blood pressure to rise. If you already have high blood pressure, being inactive can make it worse.


There are several ways you can prevent this from happening. First, try to get at least 30 minutes of moderate-intensity aerobic activity most days of the week. This can be walking, swimming, biking, or anything else that gets your heart rate up. You can also do strength training 2-3 times a week to help keep your blood pressure in check.

In addition, try to avoid sitting for long periods. If you have a desk job, take a break every hour or so to walk around or do some stretching. And when you’re watching TV, get up and move during commercial breaks. Even small changes like these can make a big difference in preventing high blood pressure.

2. Type 2 Diabetes Risk

The Diabetes Risk - Just like heart disease, diabetes is another chronic health condition that has been linked to physical inactivity. Studies have shown that inactive people have up to a 50% increased risk of developing type 2 diabetes.

Type 2 diabetes occurs when your body becomes resistant to insulin, which is the hormone responsible for regulating blood sugar levels. Exercise helps keep your body sensitive to insulin, which can help prevent type 2 diabetes from developing.

If you’re one of the many people who do not do regular exercise, you may be putting your health at risk. A sedentary lifestyle can cause some health problems, including type 2 diabetes.

Type 2 diabetes is a condition that occurs when the body does not produce enough insulin or is unable to use insulin properly. Insulin is a hormone that helps the body to process sugar. When there is not enough insulin, or when the body is unable to use it properly, sugar builds up in the bloodstream and can cause serious health problems.


Type 2 diabetes is a serious condition that can lead to several complications, including heart disease, stroke, and kidney disease. It is important to take steps to prevent type 2 diabetes by maintaining a healthy weight, eating a healthy diet, and getting regular exercise.

3. Coronary Heart Disease Risk

The Heart Disease Risk, perhaps one of the most well-known risks associated with a sedentary lifestyle is heart disease. After all, heart disease is the leading cause of death worldwide! Heart disease occurs when plaque builds up in your arteries and leads to things like cardiac arrest, heart attacks, and strokes.

You don’t have to be a couch potato to develop coronary heart disease. Being physically inactive puts you at higher risk for this condition, even if you don’t have any other risk factors.

Coronary heart disease is the leading cause of death in the United States. Each year, about 625,000 Americans die from it. That’s one in every four deaths.

A sedentary lifestyle may encourage to happen Hyperlipidemia, which is associated with an increased risk of coronary artery disease (CAD). This lifestyle can also increase the risk of suffering from a stroke by as much as 30%.


The good news is that you can lower your risk for coronary heart disease by being physically active and low-fat diet. Regular physical activity can help you control your weight, manage stress, and lower your blood pressure and cholesterol levels. All of these things can reduce your risk for coronary heart disease.

Staying active is a habit or lifestyle - you can build it with your strong willpower. Moving your body regularly helps keep your arteries healthy and free from plaque buildup . . . So get moving!

Sometimes, actively moving can also help you avoid other conditions that lead to coronary heart diseases, such as type 2 diabetes and high blood pressure. If you already have coronary heart disease, physical activity can help you prevent a heart attack or stroke.

4. Anxiety and Depression Risk

When we are anxious or depressed, we tend to move less and stay more sedentary. This can create a vicious cycle, as the less we move, the more anxious and depressed we can become.

There are many risks associated with a sedentary lifestyle, including anxiety and depression. Studies have shown that physically active people have lower rates of anxiety and depression than those who are sedentary.

Moving your body releases endorphins, which have mood-boosting effects. Exercise has also been shown to reduce anxiety and improve sleep. If you’re feeling down, get up and go for a walk, run, or bike ride. You may not feel like it at first, but you’ll likely feel better once you get moving.


In addition to improving mental health, there are many other benefits of being physically active. Regular exercise can help reduce stress, improve cardiovascular health, and promote weight loss. If you’re not sure where to start, talk to your doctor or a certified personal trainer who can help you develop an effective workout plan.

5. Certain Cancers Risk

The Cancer Risk - yes, cancer! Studies have shown that there is a link between physical inactivity and an increased risk of developing various types of cancer, including breast cancer and colon cancer.

A sedentary lifestyle is a type of lifestyle with little or no physical activity. A person living a sedentary lifestyle is often sitting or lying down for most of the day with little to no physical movement.

This type of lifestyle can increase the risk of several health conditions, including obesity, type 2 diabetes, heart disease, and some forms of cancer.

A sedentary lifestyle can increase the risk of developing colon cancer by as much as 30%.

Women who have sedentary lifestyles are at an increased risk of developing breast cancer as compared to physically active women.


There are several ways to reduce the risk of these health conditions, including:

  1. Taking regular breaks from sitting or lying down to move around and stretch.
  2. Getting at least 150 minutes of moderate-intensity aerobic exercise per week.
  3. Adding strength training to your routine 2-3 times per week.
  4. Incorporating more physical activity into your daily routine.

By following these guidelines, you can reduce your risk of developing some chronic health conditions.

6. Overweight or Obese Risk

The weight gain risk is no secret that being inactive can lead to weight gain. But did you know that being overweight or obese dramatically increases your risk for developing chronic health conditions like heart disease, stroke, and type 2 diabetes?

A sedentary lifestyle can lead to weight gain and obesity. Obesity increases your risk of several health problems, including heart disease, stroke, and type 2 diabetes.

The relationship between physical inactivity and the risk of being overweight or obese is bidirectional. This means that not only does being overweight or obese increase the risk of becoming physically inactive, but physical inactivity also increases the risk of becoming overweight or obese.


So, the mechanism by which physical activity protects against weight gain is thought to be related to energy metabolism. To keep your metabolism normal, there are many physical lifestyle practices to avoid the risk of obesity. Severely obese may solve following some natural remedies.

7. Senior Adults Get Risk of Falls

In the USA, adults fall is common risks of sedentary lifestyle. According to CDC, older adults report having 36 million falls annually, which cause more than 32,000 fatalities. Every year, emergency rooms handle around 3 million elderly patients who have fallen and hurt themselves.

Adults who sit for more than 11 hours a day have a 40% increased risk of dying within three years, even if they exercise regularly, according to a study led by the University of Sydney.

At an age, adults cant step properly, and increased sedentary living make to happen falls easily. Because such a lifestyle can lead to mental health problems as well like anxiety and depression. Also, sitting for long hours can lead to varicose veins or blood clots in the legs.


However, to overcome falling risks, aged adults might keep themselves active in some home works. Such as senior adults may practice yoga, at a local senior center or gym work, use stairs whenever possible, walk 500 steps daily with a pedometer, and encourage seniors to stay active by juniors.

8. Muscle Weakness Risk

Regular physical activity is essential for maintaining good health. However, prolonged periods of inactivity can lead to several health problems, including muscle weakness.

When you don’t use your muscles, they slowly begin to atrophy or waste away. This process is gradual and can take weeks or months to develop. Muscle weakness can lead to a loss of physical strength and mobility.


There are several ways to prevent muscle weakness from developing, including:

  1. Engaging in regular physical activity:

This is the most effective way to prevent muscle weakness from developing. Try to exercise for at least 30 minutes on most days of the week.

  2. Doing resistance exercises:

These help to maintain muscle mass and prevent muscle weakening. A regular weightlifting is an excellent form of resistance exercise.

  3. Eating a healthy diet:

Eating a diet that includes plenty of protein helps to maintain muscle mass. Good sources of protein include meat, poultry, fish, tofu, legumes, and eggs.

If you are sedentary for long periods, make sure to take breaks every two hours to move around and stretch your muscles. This will help to keep them strong and prevent stiffness from setting in.

9. Increases Risk of Osteoporosis

The bone loss risk, which is called osteoporosis is a condition characterized by weak bones. And guess what one of the leading risk factors for developing osteoporosis is? You guessed it: a sedentary lifestyle!

Sedentary lifestyles are becoming increasingly common as people spend more time working at desks and sitting in front of screens. This lack of activity can lead to several health problems, including an increased risk of osteoporosis.

Osteoporosis is a condition where bones weaken and become brittle. It is most common in older women, but it can affect anyone. A sedentary lifestyle is a major risk factor for osteoporosis because it leads to a loss of bone density.


There are two main ways to prevent osteoporosis: by maintaining bone density through exercise and by getting enough calcium and vitamin D. Weight-bearing exercise helps to keep bones strong, while calcium and vitamin D help the body to absorb calcium and maintain bone density.

10. The Digestive Risk

The digestive risk is one of the potential risks of sedentary lifestyle. When you don’t move your body, things start to back up…literally. A sedentary lifestyle can lead to constipation and other digestive issues since movement helps facilitate proper bowel function.

In general, sitting causes your abdomen's contents, including your intestinal system, to compress, which delays digestion. Health experts recognize that slow digestion is a key cause of post-meal cramps, excessive gas and bloating, heartburn, and general discomfort.


Evidence suggests that taking a short walk after eating is a helpful habit for digestion. It enhances digestion, aids in blood sugar control, lowers the risk of heart disease, and so forth. Therefore, it is preferable to go for a stroll after eating.

11. Mental Health Risk

There are quite a few mental health risks that come with a sedentary lifestyle. Some you may be aware of, and others might surprise you. Either way, it’s important to be in the know so that you can take steps to prevent these risks from impacting your health.

According to an Australian study, sedentary persons who spent six hours or more each day sitting down were 90% more likely to suffer from psychological distress.

Since motion grows emotion, and life needs it. But a sedentary lifestyle can lead to feelings of depression and anxiety. This is because when you don’t move your body, you don’t release the “feel good” chemicals that are produced through physical activity.

And, know emotion grows spirit. But, a lack of physical activity can also lead to a decrease in the quality of your sleep. This, in turn, can further impact your mood and overall emotional well-being in mental health.


Indeed, no move, no life. Physical inactivity is one of the leading risk factors for premature death from mental health. It’s estimated that as many as 1 in 10 deaths worldwide are due to a lack of physical activity.

So, how set a way to be active with awareness of your physical and mental needs? Besides, choose better sleep habits, listening motivating songs, and do regular breathing exercises.

12. Sleeping Disorder Risk

Long sitting affects your ability to sleep and rest because it interferes with the normal circadian rhythms. Since exercise or physical activities help to get quality sleep at night, sedentary life may harm sufficient sleep.

According to Robert Hayden, D.C., Ph.D., F.I.C.C., a spokesperson for the American Chiropractic Association, "Although we prefer to think of ourselves as intelligent homo sapiens, we are essentially biological beings subject to biological laws."

Hayden says, "according to the guidelines, a growth hormone starts to be released during stage four of sleep. To ensure that they grow and develop normally, We advise kids to take naps and rest. Adults use the same hormone, but they employ it to promote tissue growth. If you have poor sleep habits or are out of sync with your circadian rhythms, You have a significantly lower chance of effectively repairing those tissues."

Our health may be greatly impacted by not getting enough sleep. Frequent misses are linked to weakened immunity, deteriorated heart health, and even weight gain. If you have difficulties falling asleep, it may be worthwhile to incorporate more activity into your usual routine.


Since sleep is the ultimate physician for health, a risk-free sedentary lifestyle may come through practicing an actionable model that enables adequate sleep at night. Your body is your science lab - understand your circadian rhythms. Make sure you know your sleep habits, and are determined to build a good night's sleep habits.

If you do not have time for enough morning workouts, you may fill up the gap with evening yoga. Avoid enemy foods or drinks. Drink enough fresh water.

13. Infertility Risk

Women who lead sedentary lifestyles may experience infertility at higher rates than males with similar conditions. Sedentary lifestyles or physical inactivity have an impact on reproductive levels, just like age, weight, and smoking.

Long periods of sitting can lead to hormonal imbalance and PCOS (polycystic ovarian syndrome), which may become the main factor in infertility in women.

Male obesity not only degrades sperm quality but also changes the cell structure, decreasing a man's ability to conceive. According to studies, obesity and a sedentary lifestyle might lower sperm quality, which in turn affects male fertility.

Obesity can increase estrogen levels, decrease testosterone levels, and can harm libido. In addition, a sedentary lifestyle can raise a man's risk of infertility by increasing scrotal warmth.


If you are unable to replace another job by changing to a sedentary lifestyle, deep awareness of the result of a sedentary lifestyle can help to resolve the challenge. Here are some of the To-Dos can help: 

  1. Establishing a schedule with breaks. The body's hormonal balance can be preserved by physical activity, which may also reduce stress and boost fertility.
  2. You may also maintain your fertility by going for a walk during your break and practicing deep breathing for a while on Bangasana.
  3. Avoid wearing tight clothing and using your laptop on your thighs for long periods to prevent scrotal heating.
  4. Using the remedies of obese solution and so on.


Every risk of a sedentary lifestyle may not grow from a single root- "sitting habit". Perhaps it may be associated with other issues as well. But your switching to a single spot can resolve many potentially unknown issues. You may give your quality time in the morning walk for seven thousand steps daily goal.

Then, all you need to take your challenge to resolve the risk of long sitting according to its edge. Harness your inactivity horse with an adequate activity plan that controls every stage.

In case, while new issues crop up, look for remedies as stated by going over each problem that results from a sedentary lifestyle. Very best to resolve the issues at their early stage. Because prevention is far better than treatment. And, awareness is a great physician in this complex.

About the Author Swapan CS

The author is a safety-security and lifestyle geek. Academically an agriculturist (agri-marketing & agri-economics), Habitually, research maniac to technology marketing as well as lifestyle issues to reveal betterment that works for wellbeing.

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