Health Risks of an Inactive Lifestyle

What is an inactive lifestyle?

Being a couch potato. Not exercising. A sedentary or inactive lifestyle. These all mean the same thing: a lifestyle with a lot of sitting and lying down, with very little or no exercise.

People are spending more time doing sedentary activities. During our leisure time, we are often sitting while using a computer or other device, watching TV, or playing video games. Many of our jobs have become more sedentary, with long days sitting at a desk or while commuting. And the way most of us get around involves sitting - in cars, on buses, and on trains.

How does an inactive lifestyle affect your body?

When you have an inactive lifestyle:

• You burn fewer calories. This makes you more likely to gain weight
• You may lose muscle strength and endurance, because you are not using your muscles as much
• Your bones may get weaker and lose some mineral content
• Your metabolism may be affected, and your body may have more trouble breaking down fats and sugars
• Your immune system may not work as well
• You may have poorer blood circulation
• Your body may have more inflammation
• You may develop a hormonal imbalance

What are the health risks of an inactive lifestyle?

Having an inactive lifestyle can increase your risk of developing chronic (long-term) diseases. This is sometimes referred to as "sitting disease". By not getting regular exercise, you raise your risk of:

• Obesity
• Heart diseases, including coronary artery disease and heart attack
• High blood pressure
• High cholesterol
• Stroke
• Metabolic syndrome
• Type 2 diabetes
• Certain cancers, including colon, breast, and uterine cancers
• Osteoporosis and falls
• Increased feelings of depression and anxiety

Having a sedentary lifestyle can also raise your risk of premature death. And the more sedentary you are, the higher your health risks are.

How can I get started with exercise?

If you have been inactive, you may need to start slowly. Your health care provider can help you choose the best type or amount of activity for you based on your fitness level and health. You can keep adding more exercise gradually. The more you can do, the better. But try not to feel overwhelmed and do what you can. Getting some exercise is always better than getting none. Eventually, your goal can be to get the recommended amount of exercise for your age and health.

There are many ways to get exercise; it is important to find the types that are best for you. You can also try to add activity to your life in smaller ways, such as at home and at work.

How can I be more active around the house?

There are some ways you can be active around your house:

• Housework, gardening, and yard work are all physical work. To increase the intensity, you could try doing them at a more vigorous pace.
• Keep moving while you watch TV. Lift hand weights, do some gentle yoga stretches, or pedal an exercise bike.
• Work out at home with a workout video (on your TV or on the internet).
• Go for a walk in your neighborhood. It can be more fun if you walk your dog, walk your kids to school, or walk with a friend.
• Stand up when talking on the phone.
• Get some exercise equipment for your home. Treadmills and elliptical trainers are great, but not everyone has the money or space for one. Less expensive equipment such as yoga balls, exercise mats, stretch bands, and hand weights can help you get a workout at home too.

How can I be more active at work?

Most of us sit when we are working, often in front of a computer. It can be challenging to fit physical activity into your busy workday, but here are some tips to help you get moving:

• Get up from your chair and move around at least once an hour
• Park at the back of the parking lot
• Stand when you are talking on the phone or during a video conference
• Find out whether your company can get you a stand-up or treadmill desk
• Take the stairs instead of the elevator
• Use your break or part of your lunchtime to walk around the building
• Stand up and walk to a colleague's office instead of sending an email
• Have "walking" or standing meetings with co-workers instead of sitting in a conference room

The good news is that it's never too late to change your exercise habits. You can start slowly and find ways to fit more physical activity into your life. Regular exercise has many benefits and may help prevent or control many diseases.

Healthy Aging

People in the U.S. are living longer, and the number of older adults in the population is growing. As we age, our minds and bodies change. Having a healthy lifestyle can help you deal with those changes. It may also prevent some health problems and help you to make the most of your life.

A healthy lifestyle for older adults includes:

• Healthy eating. As you age, your dietary needs may change. You may need fewer calories, but you still need to get enough nutrients. A healthy eating plan includes
  • Eating foods that give you lots of nutrients without a lot of extra calories. This includes fruits and vegetables, whole grains, lean meats, low-fat dairy, nuts, and seeds.
  • Avoiding empty calories, such as foods like chips, candy, baked goods, soda, and alcohol
  • Eating foods that are low in cholesterol and fat
  • Drinking enough liquids, so you don't get dehydrated
• Regular physical activity. Being physically active may help you maintain a healthy weight and avoid chronic health problems. If you have not been active, you can start slowly and work up to your goal. How much exercise you need depends on your age and health. Check with your health care provider on what is right for you.
• Staying at a healthy weight. Being either overweight or underweight can lead to health problems. Ask your health care professional what a healthy weight for you may be. Healthy eating and exercise can help you get to that weight.
• Keeping your mind active. Lots of activities can keep your mind active and improve your memory, including learning new skills, reading, and playing games.
• Making your mental health a priority. Work on improving your mental health, for example by practicing mediation, relaxation techniques, or gratitude. Know the warning signs of a problem and ask for help if you are struggling.
• Participating in activities that you enjoy. People who are involved in hobbies and social and leisure activities may be at lower risk for some health problems. Doing things that you enjoy may help you feel happier and improve your thinking abilities.
• Playing an active role in your health care. Make sure that you get regular checkups and the health screenings that you need. You should know which medicines you are taking, why you need them, and how to take them properly.
• Not smoking. If you are a smoker, quitting is one of the most important things that you can do for your health. It can lower your risk of several different types of cancer, certain lung diseases, and heart disease.
• Taking steps to prevent falls. Older adults have a higher risk of falling. They are also more likely to fracture (break) a bone when they fall. Getting regular eye checkups, getting regular physical activity, and making your house safer can lower your risk of falling.

Following these tips can help you to stay healthy as you age. Even if you have never done them before, it's never too late to start taking care of your health. If you have questions about these lifestyle changes or need help figuring out how to make them, ask your health care provider.

Kidney Diseases

You have two kidneys, each about the size of your fist. They are near the middle of your back, just below the rib cage. Inside each kidney there are about a million tiny structures called nephrons. They filter your blood. They remove wastes and extra water, which become urine. The urine flows through tubes called ureters. It goes to your bladder, which stores the urine until you go to the bathroom.

Most kidney diseases attack the nephrons. This damage may leave kidneys unable to remove wastes. Causes can include genetic problems, injuries, or medicines. You have a higher risk of kidney disease if you have diabetes, high blood pressure, or a close family member with kidney disease. Chronic kidney disease damages the nephrons slowly over several years. Other kidney problems include:

• Cancer
• Cysts
• Stones
• Infections

Your doctor can do blood and urine tests to check if you have kidney disease. If your kidneys fail, you will need dialysis or a kidney transplant.

NIH: National Institute of Diabetes and Digestive and Kidney Diseases

Older Adult Health

People in the U.S. are living longer than ever before. Many older adults live active and healthy lives. But there's no getting around one thing: as we age, our bodies and minds change. You need to know what to expect. Some changes may just be part of normal aging, while others may be a warning sign of a medical problem. It is important to know the difference, and to let your health care provider know if you have any concerns.

Having a healthy lifestyle can help you to deal with normal aging changes and make the most of your life. This includes healthy eating, regular physical activity, and making mental health a priority.

Retinal Disorders

What are retinal disorders?

Retinal disorders are conditions that affect the retina, the thin light-sensitive tissue at the back of your eye. The retina senses light and sends signals to your brain so you can see.

Retinal disorders can cause blurred or distorted vision. Some can lead to vision loss or blindness.

What causes retinal disorders?

The causes of retinal disorders vary. Aging is a common factor, but other things can raise your risk, such as if you:

• Smoke
• Have obesity
• Have health conditions like diabetes or high blood pressure
• Have had an eye injury or trauma
• Have a family history of retinal disorders

What are common retinal disorders?

Some common retinal disorders include:

• Macular degeneration. Occurs when the macula (the center of the retina that helps you see fine details) breaks down. There are two types: wet and dry macular degeneration.
• Diabetic retinopathy. Occurs when diabetes damages small blood vessels in the retina, causing them to swell or leak.
• Retinal detachment. Occurs when the retina pulls away from the back of the eye. This is a medical emergency.
• Retinal tears. A hole or break in the retina caused when the gel-like substance inside your eye (the vitreous) pulls away.
• Retinoblastoma. A rare cancer of the retina that most often affects young children.
• Macular pucker. Scar tissue that forms on the macula and distorts vision.
• Macular hole. A small opening in the macula, often related to aging or injury. It can blur or distort central vision.
• Eye floaters. Small specks, cobwebs, or threads that drift across your vision. These are more common with aging.
• Retina pigmentosa. A group of inherited disorders (passed down through families) that slowly damage the retina and cause loss of night and side (peripheral) vision.

What are the symptoms of retinal disorders?

Symptoms can vary, but most retinal disorders affect your vision. Common symptoms include:

• Blurred or distorted vision
• Loss of central or side (peripheral) vision
• Flashes of light
• Seeing floating specks or cobwebs
• Trouble seeing at night
• Sudden vision loss (in severe cases)

Seek medical care right away if you notice flashes of light, sudden vision changes, or a sudden increase in eye floaters. These can be signs of a serious retinal problem.

How are retinal disorders diagnosed?

Eye care providers check for retinal disorders with a dilated eye exam. Eye drops are used to widen your pupils so your provider can look at the retina for signs of damage.

They may also do other tests, such as:

• Optical coherence tomography (OCT) to take detailed pictures of the inside of your eye.
• Fluorescein angiography to check the blood vessels in your retina.
• Visual field tests to measure your side (peripheral) vision.

How are retinal disorders treated?

Some retinal disorders can be treated to slow or stop vision loss, and sometimes to restore vision. Treatment depends on the cause and severity. It may include:

• Laser therapy
• Medicine or eye injections
• Surgery
• Lifestyle management to control health conditions such as diabetes or high blood pressure

Can retinal disorders be prevented?

Not all retinal disorders can be prevented. Some are related to aging or genetics. But you can protect your eyes by:

• Wearing safety goggles or sunglasses
• Getting regular eye exams
• Making healthy lifestyle changes, such as:
  • Quitting smoking (or not starting)
  • Managing diabetes and blood pressure

NIH: National Eye Institute