Physical inactivity on the rise: Experts share ways to incorporate exercise amid sedentary lifestyle and hectic schedules

"It's essential for individuals to stay physically active to maintain overall well-being, improve health and reduce the risk of developing harmful diseases like diabetes, cardiovascular diseases, and obesity," says Dr. Imraan Khan (PT), Consultant Head Physiotherapist, Wockhardt Hospitals, Mira Road. And yet, we are in the midst of a concerning trend that points towards a rise in physical inactivity among adults.

According to a study published in the Lancet Global Health Journal, 31.3 per cent (approximately 1.8 billion) adults worldwide didn't get sufficient physical activity in 2022. In India, 49.4 per cent adults were physically inactive in 2022, compared to 22.3 per cent in 2000, which paints a worrisome picture.

The study also predicted that 60 per cent of Indians will be physically unfit by 2030 if the current trend continues.

Given the statistics, a major question arises - Is modern lifestyle responsible for this health concern?

Causes of physical inactivity
As people navigate through the ever-evolving and fast-paced world of work and commitments, it is becoming increasingly difficult to prioritise oneself. Add to that the growing prevalence of sedentary living, and we have a combo contributing majorly to physical inactivity.

"A modern job policy consists of long working hours where it becomes nearly impossible for individuals to devote time to physical activity. Busy schedules and hectic lifestyles leave less time for fitness, which later hampers individuals' overall health," Dr. Khan points out.

According to him, technological advancement is also a culprit. "People are choosing screen time over physical activity. The usage of electronic devices like televisions, iPads, smartphones, and laptops has significantly increased in recent years," he says.

Are women more physically inactive?

The Lancet study also noted that 57 per cent of women were physically inactive in India in 2022 as compared to 42 per cent of men.

Reflecting on the possible reasons for the same, Nyela Kapadia, a Mumbai-based fitness expert and founder of Workout with Nyela says, "In my years of coaching, I have found that women often juggle multiple roles such as working, caregiving and a whole load of default household chores that fall on them. Often amidst all of these, the last thing on the priority list is their health. Also, women's journeys in fitness are never linear. From puberty to pregnancy to menopause, women go through various physical changes making it challenging."

However, according to her, the situation is changing due to cultural shifts, awareness about the importance of health and improved access to information and resources.

How much exercise is enough to be physically active?
According to WHO Global Guidelines, in a week, adults should engage in:
• 150-300 minutes of moderate-intensity aerobic physical activity; OR
• 75-150 minutes of vigorous-intensity aerobic physical activity; OR
• An equivalent combination of moderate and vigorous-intensity activity

Image for representational purposes only (Photo Courtesy: iStock)

Moderate-intensity activities include aerobics, brisk walking, dancing, cycling, light cardio, yoga, etc.

Vigorous intensity activities are heavier and more intensive, for example, running, strength training, circuit training, sports, weightlifting, etc.

"Individuals should indulge in physical activities for around 40 to 50 minutes a day to achieve 150 mins- 300 mins per week. It can be achieved in the form of cycling, running, jogging, swimming, yoga, meditation, playing tennis, etc.," Dr. Khan suggests.

Kapadia advises that a combination of moderate and vigorous-intensity activity throughout the week would be ideal. For example, three well-programmed days of strength training and three days of moderate activities like light cardio with some mobility and flexibility work is a great combination.

Too busy to stay physically active? Follow these tips.
Despite knowing the recommended levels of physical activity, one might encounter several challenges while fulfilling them, especially due to hectic and demanding schedules. Overcoming these obstacles is crucial to gain substantial health benefits and avoid harmful effects and diseases.

Dr. Khan reveals that physical inactivity can significantly increase your risk of cardiovascular diseases such as coronary artery disease (CAD), cerebrovascular disease, aortic atherosclerosis, stroke, and heart failure. Being physically inactive or sitting in one place for prolonged hours can also slow down your metabolism rate leading to weight gain. It can also make it challenging for your body to control and regulate blood sugar levels, and blood pressure.

So, get up from your chair and follow these steps for better health.

Step 1: Training your mind
If you don't resolve to do something, you won't be able to. It is the mindset that matters the most. Dr. Khan believes that prioritising your health and realising the consequences of not doing so is the first step in combating physical inactivity. Kapadia backs the sentiment, asking people to treat physical activity like any other important appointment and bargain it for nothing, including work and other commitments.

Step 2: Finding alternatives
While hitting the gym is the most common workout practice, it isn't the only way to stay physically active. For those who don't like or don't have the time to go to a gym, here are some alternatives.

• If you cannot take the time to hit the gym there's plenty you can get done at home with just some dumbbells and resistance bands.

• Cardio exercises that can be done at home or outside, lifting weights, or something as simple as going for long walks will also account for physical activity.

Step 3: Scheduling
While most people depend on variables like free time for exercising, it's better to intentionally schedule physical activity throughout the day. Scheduling helps you be accountable for your fitness goals and also enables you to keep track of your activities and progress.

• Reserve at least 30 minutes of your day for physical activities. This will help you stay active and charge up your energy for a busy day ahead.

• If your schedule is very tight, you can still consider splitting your activity into smaller chunks throughout the day, such as three 10-minute walks instead of a single 30-minute one. Or you can work with short, intense 20-minute full-body workouts like HIIT or Tabata if you're pressed for time.

Disclaimer: This information does not replace professional advice. Consult a qualified specialist or fitness trainer for personalised guidance.