Lazing around in the name of science
For many people, the Christmas holidays mean: relax first. A new study has now shown that doing nothing is a health risk after a short time. How to fight lack of exercise.
Finally vacation – finally time to put your legs up and enjoy the sweet idleness. While a sun lounger and an air mattress lure you on a beach holiday, a massage bench, sauna and, of course, the comfortable box spring bed, which you only want to leave for breakfast, seduce you in the wellness resort.
The Christmas holidays are also often used to simply relax. Not in the forest or doing sports – much better on the couch, after all there is a Christmas TV program waiting for you and after the high-calorie days you may just be too tired to get up from the sofa.
Does this seem familiar to you?
Lazing around in the name of science
What sounds tempting and may be good for the soul for a short time has negative effects on health after just a few days. This is the result of a recent study from England .
In order to find out whether short phases without much exercise increase the risk of obesity, insulin resistance, type 2 diabetes and cardiovascular diseases, the research team led by Kelly Bowden Davies from Newcastle University and the University of Liverpool strictly did 28 study participants ,
The study participants were on average 32 years old, healthy and usually have an active lifestyle with around 10,000 steps a day.
For the study, all values of the participants were recorded before the start of the study, again after 14 days of lazing around and finally 14 days after the end of the study after they had resumed their active lifestyle.
So lack of exercise harms health
Frightening: The function of the endothelial cells, which are important for blood pressure, in the vessels of the cardiovascular system deteriorated after only 14 days.
Disrupted endothelial function contributes to calcification of the vessels (atherosclerosis) and is observed in numerous diseases, such as diabetes. The deterioration can be a first indication of cardiovascular diseases.
The vascular function of the participants decreased by 1.8 percent. Cardiorespiratory fitness, i.e. the supply of oxygen to the skeletal muscles through the circulatory and respiratory systems during physical activity, also declined. The experiment also had an impact on body fat, liver fat and waist size.
Germany – a country of the sporty?
According to the World Health Organization (WHO), there is a lack of exercise if at least 150 minutes of exercise or 75 minutes of sport are not practiced per week. 1.4 billion people are expected to risk their health from lack of exercise.
In Germany, the number of those who exercise too little is 42.2 percent. Even young people tend more and more to physical inactivity .
In addition to the lifestyle diseases mentioned in the English study such as obesity and diabetes mellitus, chronic back pain, high blood pressure, coronary artery disease, various allergies and the risk of Alzheimer’s also increase – and the costs for the health system borne by society.
Kelly Bowden Davies hopes that the results of the study will encourage people to exercise more in everyday life.
Increase movement in the workplace
Robert Stelzer, general practitioner, also recommends this. “30 minutes of movement five times a week should be the minimum movement – and this does not include everyday movement,” says Stelzer in an interview with our editorial team.
The physician advises those who perform sedentary work to make their day-to-day work as dynamic as possible: “Get up more often, integrate as much movement as possible on the way to the copier or the toilet and include the lunch break, but also the time before and after Make work dynamic. ”
The body can also be moved while sitting. Stelzer advises active muscle tension, regular stretching and mobilization exercises for the joints in a sitting position: circles of the shoulders, stretching the arms towards the ceiling and alternately stretching the upper body to the left and right, rotating the hips, alternately stretching the legs straight forward, while sitting ” walk “and extensively stretch and stretch.
Tips for more exercise in everyday life:
If possible, go to work by bike or on foot, possibly get off one station beforehand or park the car further away
Take a walk during the break
Climb stairs instead of using an elevator or escalator
Do things by bike or on foot
Go for a walk together instead of meeting in the café
It is also important to integrate movement, standing and running into a day-to-day lifestyle that is characterized by sitting, because regular long sitting favors metabolic disorders and cannot be compensated for by activities such as sports, as new studies have shown.
The positive effects of sport should be less clearly measurable in generally rather inactive people than in people with an active lifestyle.