As the weather begins to cool and it gets darker earlier, many people will remain indoors and inactive for long periods. Also known as “the sedentary lifestyle,” this can be defined as prolonged sitting at work and during leisure time, with energy expenditures below 600 minutes per week.

It’s important to remain active during this time of year. This article will discuss the dangers of a sedentary lifestyle and the top ways to overcome its effects.

Sedentary Lifestyle Dangers

As people spend more time indoors, they tend to become less active, with more time spent sitting down watching television, working at the computer, eating, or playing video games. Over time, this can increase the risk of many health issues:

Vitamin D Deficiency

Sunlight is the primary vitamin D source. A combination of shorter days and more time indoors can increase the risk of deficiency in this vital nutrient. Over 1 billion people worldwide have a vitamin D deficiency, with 35% of American adults being deficient. [1]

Top signs of a vitamin D deficiency include the following:

• Frequent illness or infections
• Bone loss
• Weight gain
• Anxiety
• Hair loss
• Bone and back pain
• Increased tiredness and fatigue
• Slow wound healing after surgery or injury

Studies indicate patients with vitamin D deficiency have increased cardiovascular risks and total mortality. [2]

There are three ways to get the vitamin D the body needs:

• Getting 15 minutes of direct sunlight daily
• Eating foods rich in vitamin D (fatty fish, vitamin D fortified foods, cod liver oil)
• Vitamin D supplements

Weight Gain

Excessive or long periods of inactivity means we burn fewer calories, which increases the risk of weight gain. Obesity is associated with hypertension, elevated blood pressure, elevated blood sugar, and high cholesterol. Studies indicate that 75 minutes of light exercise per week could reduce cardiovascular risk by 14%. [3]

Depression

When the body is active, it responds by producing dopamine, often described as the “feel good chemical.” On the other hand, the risk of depression increases with inactivity and a lack of sunlight. Studies suggest sedentary behaviors and physically inactive lifestyles are associated with an increased risk of depression. [4]

Symptoms of depression can vary from person to person, but here are some of the most common:

• Hopelessness
• Irritability
• Appetite changes
• Suicidal thoughts
• Sadness
• Tiredness

Osteoporosis

A sedentary lifestyle can increase the risk of low bone density, also known as osteoporosis. The bones in the pelvis and lower legs are typically most at risk. Physical activity helps to maintain or increase spine and hip bone mineral density. It could also decrease the frequency of falls among osteoporotic and osteopenic patients. [5]

Movement is key for improving bone density. Here are five popular exercises to increase bone density:

• Hiking
• Dancing
• Brisk walking
• Yoga or Pilates
• Strength training

Type 2 Diabetes

A big part of the sedentary lifestyle is watching television. Increased TV watching is strongly associated with obesity and weight gain, independent of diet and exercise. Prolonged TV watching significantly increased the risk of type 2 diabetes. In addition, men who watched TV for more than 40 hours per week had a nearly threefold increase in the risk of type 2 diabetes compared with those who spent less than 1 hour per week watching TV. [6]

Chronic Pain

A common problem among those living a sedentary lifestyle is chronic pain, typically in the neck and lower back. Muscles tend to get stiff when sitting for extended periods, which could cause poor posture. In addition, the risk of bulging or herniated discs increases because of spinal compression due to excessive sitting.

A study on low back pain found that excessive coffee consumption increased the likelihood of low back pain and cigarette smoking combined with a sedentary lifestyle. [7]

Indoor Air Pollutants

According to the EPA, Indoor levels of pollutants may be up to 100 times higher than outdoor pollutant levels. In addition, being indoors for extended periods is among the top five environmental risks to the public. [8]

The following are common symptoms of poor indoor air quality:

• Sinusitis
• Asthma attacks (difficulty breathing)
• Upset stomach
• Eye irritation and dryness
• Respiratory issues
• Allergic reactions
• Headache
• Hypersensitivity and Allergies

The most common indoor air pollutants include the following:

• Secondhand smoke
• Dust mites
• Carbon monoxide
• Radon
• Formaldehyde
• House cleaning agents
• Pesticides
• Indoor mold
• Pet dander

Cracking the windows and going outside to get fresh air daily are key to decreasing the risks associated with indoor air quality.

Best and Worst Foods Sedentary Lifestyle Foods

A large component of the sedentary lifestyle is diet. Diet plays a key role in maintaining good health, and eating the wrong foods can increase the risk of the health issues described above. Eating nutrient-dense foods and drinking water is key to maintaining a healthy immune system.

In addition to getting fresh air, exercise and maintaining an active lifestyle, here are the best and worst foods for the immune system:

Supplements

Supplements are an excellent way to keep the immune system healthy while combating the effects of a sedentary lifestyle. Here are the top 3 all-natural supplements on the market:

Systemic Formulas: #129 - DV3 - Vitamin D3 Plus Immune Support

DV3 - Vitamin D3 Plus Immune Support contains a unique formula of vitamin D3 and other powerful nutrients designed to reduce inflammation by preventing the body from over-reacting to the immune response. In addition, this product contains calcium, magnesium, turmeric, vitamin E, potassium, and zinc, all which are believed to help strengthen the immune system. 

CytoDefend - Immune Support*

CytoDefend - Immune Support* is a highly concentrated blend of natural extracts that help support the immune system and immunity. Top ingredients include the following:

• Bupleurum Root (Chaihu). A staple of Traditional Chinese Medicine.
• Elderberry Fruit. Believed to help mitigate flu-like symptoms and seasonal immune challenges. 
• Echinacea Herb. Echinacea has been used to support the respiratory system, maintain a healthy immune system and maintain blood sugar levels.
• Astragalus Root. Used in Chinese traditional medicine for centuries, astragalusroot is believed to support healthy aging, support the immune system and maintain normal inflammatory functions. Just one dropper is needed to support the immune system.

Systemic Formulas: #435 - Gold - Immune Plus

Gold - Immune Plus is specifically designed to help improve the body’s natural immune system. Top ingredients include vitamin C, Thiamine (vitamin B1), niacin, vitamin B6, garlic, elderberry and goldenseal (root). 

This all-natural product contains no GMOs or artificial ingredients.

Summary

It is normal for people to stay indoors for longer periods during the cold winter months. However, this could be hazardous to our health if we aren’t careful. By staying active during this time, we can decrease the risk of falling into the sedentary lifestyle trap.

References

1. Omeed Sizar; Swapnil Khare; Amandeep Goyal (et al).  Vitamin D Deficiency – StatPearls.  Treasure Island (FL): StatPearls Publishing; 2022 Jan-. [PMID: 30335299]. https://www.ncbi.nlm.nih.gov/books/NBK532266/
2. Beata Matyjaszek-Matuszek, Monika Lenart-Lipińska, Ewa Woźniakowska. Clinical Implications Of Vitamin D Deficiency.  Prz Menopauzalny. 2015 Jun; 14(2): 75–81. Published online 2015 Jun 22. doi: 10.5114/pm.2015.52149. [PMID: 26327893].https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4498026/
3. Ann Smith Barnes, MD, MPH. Obesity and Sedentary Lifestyles. Tex Heart Inst J v.39(2); 2012 PMC3384027. [PMID: 22740737]. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3384027/
4. Qamar J. Khan, MD and Carol J. Fabian, MD. Sedentary Behavior And Depression Among Adults: A Review.  J Oncol Pract v.6(2); 2010 Mar PMC2835491. [PMID: 20592785].https://pubmed.ncbi.nlm.nih.gov/20174982/
5. Ana Paula Rebucci Lirani-Galvão, Marise Lazaretti-Castro. Physical Approach For Prevention And Treatment Of Osteoporosis. Arq Bras Endocrinol Metabol. 2010 Mar;54(2):171-8. doi: 10.1590/s0004-27302010000200013. [PMID: 20485906].https://pubmed.ncbi.nlm.nih.gov/20485906/
6. Frank B Hu. Sedentary Lifestyle And Risk Of Obesity And Type 2 Diabetes. Lipids. 2003 Feb;38(2):103-8. doi: 10.1007/s11745-003-1038-4. [PMID: 12733740]. https://pubmed.ncbi.nlm.nih.gov/12733740/
7. Emiko Senbaa, Katsuya Kami. Sedentary Lifestyle and Nonspecific Low Back Pain in Medical Personnel in North-East Poland. Neurobiol Pain v.1; Jan-Jul 2017 PMC6550110. [PMID: 31194049]
8. https://pubmed.ncbi.nlm.nih.gov/30271778/
9. Joseph M Seguel, Richard Merrill, Dana Seguel (et al).  Indoor Air Quality. Am J Lifestyle Med. 2016 Jun 15;11(4):284-295. doi: 10.1177/1559827616653343. eCollection 2017 Jul-Aug. [ PMID: 30202344]. https://pubmed.ncbi.nlm.nih.gov/30202344/