Sedentary Behavior Linked to Dementia and Shortened Lifespan: 4 Exercises Can Help

Sedentary behavior contributes to a range of health issues, leading to back pain, harming cardiovascular health, inducing metabolic disorders, and increasing the risk of dementia. Making small lifestyle adjustments can help mitigate the impact of prolonged sitting. For example, moving the legs around while seated can effectively promote metabolism.

Some of my office bound patients have shared that during annual employee health checkups, half of their colleagues are diagnosed with fatty liver disease. They believe this is closely linked to their sedentary work routine. Cardiovascular diseases: These include heart disease, stroke, palpitations, and chest discomfort.

Metabolic disorders: Prolonged sitting can contribute to conditions like high cholesterol, high blood sugar, and fatty liver disease. Additionally, it can also lead to chronic inflammation, weakened immune system, constipation, and dementia. Chronic pain: Chronic pain may include various musculoskeletal pains, including neck pain, hyperkyphosis, herniated discs, piriformis syndrome, and pelvic misalignment.

Being inactive during half of your waking hours. Regular fatigue. Back pain. Slowed limb reactions. A decline in metabolism with weight gain. 1. Squats The cardiovascular exercise I recommend the most is squats. The up and down movement involved in squatting promotes blood flow back to the heart, enhancing both blood and lymphatic circulation.

Two of my patients with varicose veins perform 100 squats daily, and after just one week, they have experienced a remarkable 50 percent improvement in their condition. 2. Zombie Exercise: Jogging in Place on Tiptoes 3. Eye Palming Exercise Step 1: Close both eyes and rub your palms together to generate warmth (they do not need to be very hot).

Step 2: Cup your hands with the palms facing your eyes, aligning them with your pupils. Step 3: Cross the fingers of both hands, placing the finger of one hand over the corresponding finger of the other, with palms on the sides of your nose. Keep your elbows on the table, and slightly lean your upper body forward.

Step 4: Inhale and exhale. Relax your body, imagining a gradual release of tension from your head, neck, shoulders, back, hips, legs, and toes. 4. Soleus Muscle Exercise: Seated Toe Raise Step 1: Maintain a seated position with both feet flat on the floor, shoulder width apart, and relax your muscles.

Step 2: Keep your knees at a natural 90 degree angle or a slightly smaller angle. Step 3: Lift the heels while ensuring the front parts of the feet remain in contact with the ground. Once the heels reach their highest point, gently descend and make contact with the ground again. Simply lifting the heels while seated can bring numerous benefits, making it truly helpful for those with sedentary lifestyles.

Additionally, this exercise can be highly beneficial for individuals who find it challenging to engage in regular physical activity due to illness..