Eight daily habits to stay active and avoid sedentary lifestyles

Digital Desk: Choosing a sedentary lifestyle or a daily routine that includes too much sitting or lying down with little or no exercise can put you at risk of various chronic diseases and potentially fatal complications in the case of Covid-19. 

A current study published in the American Journal of Preventive Medicine sought to examine the relationship between physical activity and Covid-19 infection outcomes. 

The study examined data from adult Kaiser Permanente Southern California patients who were diagnosed with COVID-19 between January 1, 2020, and May 31, 2021. Physical exercise was found to be protective against unfavourable Covid-19 outcomes across demographic and clinical factors in the trial. According to the study, public health officials should incorporate physical exercise into pandemic management plans.

According to "Dr. Santosh Kumar Agrawal, Senior Consultant, Internal Medicine, Marengo QRG Hospital Faridabad, "A sedentary lifestyle is one in which a person does not engage in regular levels of physical activity in their everyday lives. Extended periods of inactivity may slow metabolism and damage the body's ability to control blood sugar and blood pressure levels, as well as break down fat."

Dangers: Sedentary lifestyle can affect lung function and may lead to severe symptoms in the case of Covid-19. Dr Agarwal says a sedentary lifestyle not only raises your risk of landing in the ICU but adversely affects your survival rate if compared to those leading active lifestyles. Inactivity and sedentary lifestyles may also slow recovery, he adds.

Obesity, sleep apnea syndrome, diabetes, hypertension, hyperlipidemia, different musculoskeletal illnesses, coronary artery disease, and polycystic ovarian disease are among the many health issues linked with an inactive lifestyle.

1|Regular physical activity: Exercising for 45 minutes a day, five days a week, is advantageous to general health. This can include brisk walking, running, jogging, cycling, or swimming at a moderate intensity. Resistance exercise twice a week is also advised. Setting up a daily activity schedule and sticking to it faithfully will aid in keeping a regular exercise regimen.

2| Walk as much as you can: Taking the stairs instead of the elevator, or parking one or two blocks before your office and walking the rest of the way, can also help you move more often. Climbing stairs may stimulate your heart and improve your muscular, bone, joint, and lung health.

 Walking has been linked to several health benefits, including a lower risk of heart disease, improved immunological function, and lower stress and blood pressure levels.

3| Don't sit regularly: Avoid sitting at your workstation for more than an hour at a time. Get up and move about before sitting down. This will keep your muscles from stiffening and will also raise your daily step count. 

4| Exercise while Office Break: Various exercises can be performed while sitting in your chair or during a two-minute office break. Short bursts of activity boost our metabolism and have a long-lasting effect. 

5| Limit your intake of sugary snacks and sweetened beverages. Healthy veggies and fruits must be included in one's diet. Maintain a well-balanced diet. 

6| Avoid drinking and smoking. 

7| Exercise can be done at any time of day, morning or evening, but should be avoided half an hour after eating.