Sedentary Lifestyle: How Does It Affect Our Body?

Published: 8 May, 2025 | 10'

Physical activity is a key factor in leading a healthy lifestyle and maintaining our bodies in good condition, as its benefits extend far beyond physical changes; it also promotes our cardiovascular, immune, and cognitive well-being.

Globally, it is estimated that around 30% of adults do not meet the WHO recommendations for physical activity of at least 150 minutes per week. This equates to approximately 1.8 billion people leading an inactive lifestyle. This physical inactivity is one of the main risk factors in the onset of conditions, as individuals who do not engage in sufficient exercise have a risk of up to 20% more than those who do practise it regularly.

Let us examine the causes of this sedentarism in today's society and how to confront it to develop our daily lives positively with the help of Doctor Jacinto Valverde Navas, an internist and communicator.

What is sedentarism?

Sedentarism refers to a lifestyle characterised by a lack of any form of regular physical activity, but also includes situations where some activity is practised, yet it is insufficient. Sedentarism encompasses activities that do not involve bodily movement and expend little energy, such as spending long periods sitting at home or in work and study environments, driving, lying down, etc.

Main causes of a sedentary lifestyle

“This situation may be due to a combination of several causes, both social and individual and/or personal,” begins Doctor Valverde.

Currently, our lifestyle is dominated by excessive use of technology and sedentary jobs in many cases, making us spend long periods in the same position. The fast-paced nature of daily life and our personal routines and responsibilities also leave us with little free time.

The environmental factor, with an unfavourable setting for practising sports, also impacts lifestyle; for example, the lack of spaces such as parks or outdoor facilities for walking and bike lanes leads to a lack of interest in engaging in certain activities. The same goes for the weather, as extreme heat or cold temperatures, and even pollution in large cities limit the possibility of spending time outdoors.

Relationships and family habits that do not encourage physical activity and fail to emphasise its importance from childhood hinder interest in sports and an active lifestyle, potentially promoting more sedentary activities in leisure and free time.

At times, other personal factors, like certain health conditions or injuries, make exercising difficult, as do physical limitations due to advanced age.

Impact of sedentarism on modern society

In general, the doctor states that “the daily routine of most adults today is sedentary, and the current fast-paced lifestyle with high work and family responsibility loads often makes it difficult to implement and maintain a routine of healthy habits.”

Symptoms of a sedentary lifestyle

An inactive lifestyle can directly lead to physical and mental symptoms that affect daily life.

Physically, sedentarism can result in:

• Tiredness or fatigue even after performing any low-intensity activity.
• Joint and muscle discomfort accompanied by stiffness in the joints due to spending long periods in the same position. This also results in low muscle tone and progressive loss of strength.
• Weight gain due to low calorie expenditure, which is often exacerbated by an unhealthy diet.

It also has mental consequences, such as:

• Social isolation from engaging in solitary activities like watching television, playing video games or spending long periods on a mobile phone.
• A sense of sadness, irritability, and low self-esteem, as exercising regulates the production of hormones related to good mood, such as serotonin and endorphins, the levels of which decrease with a lack of physical activity.
• Other hormones, such as cortisol, may be affected by the lack of exercise, leading to more stressful situations.

Factors promoting sedentarism

Currently, a large proportion of jobs are performed while sitting for most of the time; this problem also appears during childhood and adolescence, where long hours are spent in class and studying.

In the workplace, automation has increasingly become prevalent, with gradually fewer jobs being performed manually, as these tasks are replaced by machinery, thereby decreasing physical activity. This also raises the number of jobs in front of computers and in sedentary positions.

Generally, daily routines today tend to be very busy and prioritise work, studies, or other responsibilities over physical exercise. This situation increasingly occurs during leisure time, characterised by excessive use of technology, resulting in a significant dependence on electronic devices and, in turn, reducing physical activity during the remaining hours of the day. “It also leads to a physical and mental exhaustion after a long day which can result in a preference for passive activities like resting over exercising,” the doctor explains.

The urbanisation of large cities exacerbates this problem due to the scarcity of “green spaces” and limited options for practising outdoor activities, although such cities often have numerous gyms and training centres that could counteract this situation.

Sedentarism and its relationship with remote work

Another consequence of significant technological advancements and the expansion of jobs at computer desks is the possibility of remote work, a modality that is increasingly prevalent.

Despite the benefits it brings to personal reconciliation, remote work can have a negative influence on various aspects of physical well-being, such as increasing hours of sedentarism. This is precisely due to bringing the workplace home and changing the way communication occurs among colleagues through calls or emails, which reduces the need to get up. Therefore, in these situations, it is even more necessary to move regularly during work hours.

Some recommendations that can mitigate the negative consequences include:

• Establishing active breaks with stretching or light exercises at least once every hour, using reminders.
• Avoiding poor postures by adjusting the chair, desk, and computer.
• Opting for desks with various heights that allow standing.
• Incorporating physical activity into the daily routine before or after work hours.

Negative effects of sedentarism in the long term

An inactive lifestyle negatively affects various aspects of overall well-being, both physical and mental. As visible effects, the first sign of prolonged sedentarism is weight gain; by burning fewer calories throughout the day, fat accumulation becomes more likely, with a possibility of developing obesity, particularly if accompanied by inadequate eating habits. Furthermore, not engaging in physical activity leads to a decrease in muscle mass and endurance, as well as a reduction in lung capacity, especially in individuals who do not engage in any form of aerobic activity.

Maintaining the same posture for several hours each day affects musculoskeletal well-being, not only in terms of discomfort in the neck, back, or legs, but also in developing inadequate postural habits, impacting flexibility and causing stiffness in bones and muscles due to immobility. There is also a direct relationship between sedentarism and a higher likelihood of developing metabolic and cardiovascular conditions.

Relationship between sedentarism and the onset of conditions

Many studies have demonstrated the negative effects of sedentarism on a metabolic and cardiovascular level. So much so that this lifestyle is associated with a higher likelihood of developing cardiovascular diseases such as hypertension and strokes, as well as metabolic disorders such as high levels of cholesterol and an increased likelihood of developing type 2 diabetes.

“Other cardiovascular consequences include an increase in resting heart rate and its effect on the blood circulation, as it may be slowed down”, informs the doctor. 

Effects on cognitive well-being and memory in older people

Cognitive development is affected by long-term sedentarism due to the combination of factors such as low physical activity, blood circulation, and minimal neuronal activity in repetitive and monotonous tasks. 

“Physical inactivity, as we have mentioned, reduces the rate of blood circulation, and this also affects the brain regarding cognitive function,” explains Dr Valverde, “the practice of exercise promotes blood circulation and provides oxygen to the brain, in contrast to what occurs with sedentarism and low bodily movement.”

Thus, memory and concentration can be affected, especially in older people, as they are more prone to a sedentary lifestyle. Social isolation associated with sedentary activities such as watching television or playing video games is another factor to consider in this area.

WHO recommendations on sedentary habits.

From the World Health Organization (WHO), a series of general and specific recommendations for population groups have been gathered to tackle sedentarism and promote physical activity in order to enhance overall well-being and reduce the likelihood of conditions related to inactivity.

In general, WHO recommends engaging in physical activity regularly as part of our daily routine and limiting the time we spend sitting.

Regular exercise

• For children and adolescents (ages 5 to 17), WHO recommends engaging in at least 60 minutes a day of mainly aerobic physical activity, ideally supplemented 3 days a week with higher intensity activities that strengthen bones and muscles.
• For adults (ages 18 to 64), it is recommended to practice 150 to 300 minutes per week as a minimum of moderate intensity physical activity, or between 75 and 150 minutes for high intensity physical activity. Additionally, it is ideal to combine this with strength exercises at least 2 days a week.
• For pregnant women and postpartum, it is advisable to remain active with at least 150 minutes of moderate physical activity per week combined with muscle-strengthening exercises. 
• For adults over 65, the recommended amount of physical activity is also 150 minutes of high-intensity aerobic activity or 300 minutes of moderate activity per week. At this stage, it is advisable to include exercises that work on balance and coordination, along with strength exercises, at least 3 days a week, to prevent possible falls.

Everyday activities and healthy habits

“In addition to dedicating the necessary time to engage in physical activity, there are other habits we can implement in our daily lives that will mitigate the negative impact of sedentarism,” says the doctor. “For example, walking or using a bicycle as a means of transport whenever possible for short journeys, using the stairs instead of taking the lift, and performing basic household tasks are simple gestures that will help us in this regard.”

In cases of sedentary jobs or study periods, it is recommended to take a break every 30 minutes to stretch or walk for at least 1 minute. In this, we can utilise technology through smartwatches or mobiles to set reminders, as well as using tracking and monitoring apps during exercise, as these will help motivate us.

It will also be very beneficial to participate in active social activities such as team sports, dancing, or going for a walk with others, as this will help us commit to practising that activity and generate what are known as happiness hormones.

Benefits of abandoning sedentarism

Staying physically active and engaging in any form of exercise is crucial for the overall well-being of our body, as its benefits are countless. Therefore, it is important to have a routine that includes some form of activity, even if it's just going for a walk, to combat sedentarism.

As we have seen, physical activity is a significant positive factor in cardiovascular well-being and also has benefits for cognition, in addition to promoting a healthy weight and helping us look better physically.

Positive effect on physical well-being

“Firstly, staying active translates into the proper functioning of the cardiovascular system in terms of blood circulation and heart efficiency, as well as regulating cholesterol levels and lowering the risk of hypertension or cardiovascular events,” explains the doctor. 

Increased physical activity leads to calorie burning and promotes a healthy weight, which is associated with a lower likelihood of overweight and type 2 diabetes, as it also acts on the control of blood glucose levels.

“Regarding the osteomuscular system, the benefits are significant for muscle strength, endurance, and flexibility, as well as for bone density,” he continues. The impact also affects posture, as stabilising muscles are strengthened, relieving possible joint discomfort caused by maintaining the same position for long periods.

The practice of exercise helps regulate the sleep-wake cycle, which favours night rest and reduces the possibility of suffering from insomnia. It also acts on the immune system, stimulating its activity against the potential invasion of microorganisms that do not form part of the body’s normal flora. Additionally, it reduces the negative effects of stress at a physical level, as an active lifestyle regulates cortisol levels, the stress hormone.

 Mental well-being and vitality

Evidence has shown that exercise is not only positive for physical condition, but also supports mental well-being. “At a physiological level, engaging in physical activity activates the production of hormones related to well-being, such as serotonin, dopamine, and endorphins, which generate feelings of satisfaction and boost self-esteem,” confirms Dr Valverde. Its action on cortisol levels also results in better emotional control in stressful situations and promotes relaxation, thus reducing the risk of anxiety and depression.

Engaging in sports improves lung capacity and optimises oxygen consumption, helping to reduce fatigue in daily tasks and increase energy levels.

 Positive impact on productivity and quality of life

As a result of increased energy, exercising leads to greater productivity in daily tasks and improves our overall well-being. “Of course, due to the numerous benefits at a physical level and its relation to a lower likelihood of developing conditions, quality of life improves and numerous studies support that physical activity is synonymous with greater longevity,” concludes Dr Valverde.

If you want to know more about a healthy lifestyle…

Content prepared in collaboration with Dr Jacinto Valverde Navas. This article is informative and does not substitute for consultations with a specialist.

Health specialists