What is a sedentary lifestyle?

Digitalisation, working from home and modern leisure options, among other factors, have led to an increasing number of people leading sedentary livestyles. A sedentary lifestyle is a public health problem with serious short and long-term consequences. In this article, we explore its effects on health and look at how to combat it.

If you want to help people lead more active lives, it is important that you study a specialised programme. At Universidad Europea you will find qualifications such as the Master's Degree in Sports Medicine, one of our prestigious masters from Real Madrid that will open many professional doors for you.

What is a sedentary lifestyle?

According to the World Health Organization (WHO), a sedentary lifestyle is the lack of sufficient physical activity to meet the recommended levels for health.

It is important to differentiate this problem from a lack of exercise, as it goes much further. We are not just talking about the absence of structured physical activity (training in the gym, playing a sport, etc.), but about long hours of inactivity, in which the person is sitting in front of the computer, watching television or using mobile devices.

According to scientific studies, a sedentary lifestyle is when a person spends more than 6-8 hours a day without doing moderate or intense physical activity. This also includes the time we spend sitting at work, on public transport or at home.

Factors that have favoured a sedentary lifestyle

There are many factors that have contributed to our lifestyle becoming much more inactive. Let's look at some of them:

• Digitalisation of work: many people have to spend several hours in front of a computer to fulfil their work obligations.
• Increase in passive entertainment: watching series, playing video games or browsing social networks are some of the modern leisure activities that encourage inactivity.
• Fewer daily physical activities: the automation of many daily tasks or the use of the car have reduced the need to walk or make physical efforts.
• Change in social habits: digital social interaction has replaced many outdoor activities.

The effects of a sedentary lifestyle on health

The impact of a sedentary lifestyle depends on factors such as age and lifestyle, and its causes can be very diverse. In adults, long office hours and daily responsibilities reduce the time available for exercise. In the case of children and teenagers, excessive screen time has taken the place of time spent on physical activities or active play. Finally, in the case of the elderly, mobility limitations and social isolation are aspects that increase sedentary behaviour.

The modern lifestyle has turned sedentary behaviour into a major public health problem. It is considered one of the main risk factors, as it has multiple negative effects, including:

• Cardiovascular problems: a sedentary lifestyle increases the risk of developing high blood pressure, heart attacks and strokes due to a lack of physical activity.
• Obesity and diabetes: a lack of exercise slows down the metabolism, favours the accumulation of body fat and increases the likelihood of developing type 2 diabetes.
• Musculoskeletal pain: prolonged inactivity affects the health of muscles, bones and joints, causing stiffness, pain and weakness.
• Cognitive impairment: inactivity affects memory and brain performance.
• Emotional problems: a sedentary lifestyle is associated with higher rates of anxiety and depression.

How can we combat a sedentary lifestyle?

Reducing the impact of a sedentary lifestyle is possible by adopting healthy habits in daily life. Here are some concrete actions you can incorporate:

• Take active breaks: if you work sitting down, get up and move your body for a few minutes at least every hour.
• Incorporate physical activity: devote at least 150 minutes a week to moderate exercise or 75 minutes to intense activity.
• Opt for active alternatives: take the stairs instead of the lift and, whenever possible, walk instead of using the car.

A sedentary lifestyle not only affects people on an individual level but also has a significant impact on the healthcare system. Chronic diseases related to lack of physical activity, such as cardiovascular and metabolic diseases, increase the demand for medical care and healthcare resources.

Sports medicine is one of the disciplines that can help combat a sedentary lifestyle. These specialists offer personalised recommendations based on each patient's physical condition, medical history and lifestyle. For example, for those who have been sedentary for a long time, starting with short walks, gentle stretches or low-intensity strength exercises can be an effective strategy. As the body responds, the intensity and duration of the activity can be progressively increased, always under medical supervision. This individualised approach improves results and ensures that changes are maintained in the long term.

Tackling the global issue of sedentary lifestyles requires both individual commitment and professional guidance. With its wide-reaching impact on physical, mental, and emotional health, inactivity must be addressed through conscious daily choices and the support of qualified experts.

Sports medicine professionals play a crucial role in helping people adopt sustainable, active routines tailored to their specific needs. By pursuing advanced training in this field—such as the Master's Degree in Sports Medicine at Universidad Europea—you can become part of the solution, promoting healthier lives and making a lasting difference in public health.