How does a sedentary lifestyle affect Mental Health?

In recent decades, the lifestyle has taken an important turn and has generated a noticeable increase in sedentary attitudes. We go to work by car or public transport, we spend the day sitting in the office, and when we get home, we just want to sink into the sofa and turn on the television. We all know that a sedentary lifestyle affects our physical health, but what about the mental health?

In this regard, research confirms that a sedentary lifestyle increases the risk of significantly worsening our mental health and developing different types of mental disorders. It has been shown that people who perform more physical activity are less likely to suffer diseases or psychological disorders such as depression or anxiety, in fact, the risk is reduced by 25%.

In short, physical exercise has proven to be one of the most important treatments for correct management of deteriorating mental health, since it has benefits on a physical, psychological and social. It is important to mention the latter since it has been discovered that a sedentary lifestyle also impairs social skills with a tendency to isolate from the outside world, so that negative thinking increases and favors the appearance of a loop of low tolerance to stimuli that can favor affective disorders such as anxiety or depression.

Given the importance of physical exercise in our health, in today's article, we will analyze How does a sedentary lifestyle affect our mental health?. Read on to discover the enormous benefits of regular exercise in all aspects of our lives.

• Related article: "10 psychologically healthy daily habits, and how to apply them to your life"

What is sedentary lifestyle?

First of all, it is important to define what a sedentary lifestyle is. It is the lack of regular physical activity, defined as less than 30 minutes of regular exercise a day and less than 3 days a week. In other words, a person is considered to be sedentary when their weekly expenditure on physical activity does not exceed 2,000 calories.

At the moment, Sedentary lifestyle is considered one of the major global public health problems according to the World Health Organization (WHO). In fact, at least 60% of the population does not perform the recommended physical activity and leads a sedentary lifestyle

Sedentary lifestyle and memory

It is important that we become aware of the negative consequences that a sedentary lifestyle brings with it. In fact, in recent years, studies have confirmed that a sedentary lifestyle significantly worsens memory. As?

Specifically, we would like to talk about an investigation carried out with a sample of 35 people between the ages of 45 and 75, where subjects were asked about their levels of physical activity and the average number of hours they spent sitting per week previous. Then, each one's brain was scanned. The results are impressive. They observed that sitting for long periods of time causes the medial temporal lobe to become thinner, a brain area related to the formation of new memories. The scientific explanation is that this weight loss can be a precursor of cognitive problems and dementia in these types of population.

There are several studies that support the aforementioned, where they have found that a sedentary lifestyle weakens memory and learning capacity, as well as predisposes to neurodegenerative diseases. Therefore, following the opinion of experts on the subject, it is crucial not to overlook the need to reduce sedentary life. It is a great factor to take into account to improve brain health and reduce the risk of Alzheimer disease, or other ailments.

• You may be interested in: "The 10 psychological benefits of practicing physical exercise"

Mental health and sedentary lifestyle

You may be wondering how a lack of physical activity is related to mental health. Well, one of the key connections between the two is that leading a sedentary lifestyle decreases the production of endorphins, those popular hormones that are associated with the feeling of happiness. These hormones not only influence general well-being, but also help reduce fatigue and irritability, improving our mood. In this sense, it is understandable that the absence of physical activity, and therefore of endorphins, may increase the risk of worsening existing psychological disorders or even contributing to their development.

In parallel, research indicates that physical exercise acts as a kind of natural therapy, triggering the release of substances such as endorphins, peptides, and neurotransmitters in the brain, contributing to a sense of well-being. Besides, exercise promotes willpower and personal growth, encouraging healthy behaviors that have a positive impact on mental health.

On the other hand, leading a sedentary lifestyle can have negative effects on our social lives. Inactivity tends to go hand in hand with a reduction in social activities, which can lead to isolation and loneliness. Since we are social beings by nature, contact with other individuals is essential to improve our mental health. Lack of social interaction can lead to various ailments and disorders.

In summary, some of the effects of a sedentary lifestyle on mental health are:

• Feelings of discouragement and apathy.
• Increased vulnerability to stress, which can result in increased fatigue.
• Difficulties sleeping.
• Lack of motivation, which can lead to frustration at not reaching specific goals.
• Tendency to procrastination, that is, to constantly postpone daily responsibilities.
• Possible impact on memory, as lack of activity can contribute to brain wasting, even increasing the risk of age-associated neurodegenerative diseases.

Tips to combat sedentary lifestyle

Integrating physical activity into your day to day is easier than you think. You don't need to spend long hours exercising or commit to activities you don't like. Small changes to your routine can make all the difference. Here are some helpful tips to start transforming your life and experience positive mental health results:

• Opt for the stairs instead of the elevator.
• If you work in an office environment, get up at least once an hour.
• Take advantage of your meal time to take a walk in the surroundings.
• Try walking while talking on the phone or taking steps around the room.
• If you use public transportation, consider getting off one stop early and walking the rest of the way home.
• Consider biking instead of taking the bus to work.
• At home, you can perform squats while sitting down and getting up from the couch to stay active.