We all are aware of the dangers of sedentary lifestyle , but knowing that it's linked to at least 19 chronic conditions could perhaps motivate us to make healthier choices. A new study from the University of Iowa says that being a couch potato can surge your medical bills significantly as inactive people may face very higher risks for up to 19 different chronic health conditions , from obesity, diabetes to depression and heart problems.

A team of researchers from various departments at the University of Iowa conducted a detailed study published in the journal Preventing Chronic Disease and studies records from over 40,000 patients at a major Midwestern hospital system, gathering most detailed evidence on how extensively physical inactivity can impact overall health.

A 30-second exercise survey was conducted. Patients who arrived at the University of Iowa Health Care Medical Center for their annual wellness visits, were asked two questions: how many days per week they engaged in moderate to vigorous exercise (like a brisk walk) and for how many minutes per session. They were then categorized into three groups: inactive (0 minutes per week), insufficiently active (1-149 minutes per week), or active (150+ minutes per week).

“This two-question survey typically takes fewer than 30 seconds for a patient to complete, so it doesn’t interfere with their visit. But it can tell us a whole lot about that patient’s overall health,” says Lucas Carr, associate professor in the Department of Health and Human Physiology and the study’s corresponding author, in a statement.

Study findings

Based on the responses from 7,261 patients, it was found that around 60% of them met the recommended
guidelines by exercising moderately for 150 or more minutes per week. Almost 36% exercised less than 150 minutes weekly. Around 4% reported no physical activity.

How the levels of activity impacted participants' health

It was found that active people experienced lower rates of depression (15% compared to 26% in inactive patients), obesity (12% versus 21%), and hypertension (20% versus 35%). Their cardiovascular health markers were also good, including lower resting pulse rates and cholesterol profiles were also better.

Patients with no physical activity carried a median of 2.16 chronic conditions, this number was 1.49 conditions in insufficiently active patients will it further dropped to 1.17 conditions in active people.

The study found out that sedentary lifestyle was associated with the following chronic health conditions.

Obesity
Liver disease
Psychoses
Chronic lung disease
Neurological seizures
Coagulopathy (blood clotting disorders)
Depression
Weight loss issues
Uncontrolled hypertension (high blood pressure)
Controlled hypertension
Uncontrolled diabetes
Anemia deficiency
Neurological disorders affecting movement
Peripheral vascular disease
Autoimmune disease
Drug abuse
Hypothyroidism
Congestive heart failure
Valvular disease (heart valve problems)

Tips to fight sedentary lifestyle

Take regular breaks: Stand up and move every 30-60 minutes, whether it’s stretching, walking, or doing light exercises.

Incorporate physical activity into daily routine: Walk or bike instead of driving, take the stairs instead of the elevator, or do short workouts at home.

Set activity goals: Aim for at least 30 minutes of moderate exercise most days of the week. Track your progress to stay motivated.

Exercise with a friend: Make physical activity a social event to keep you motivated and accountable.

Create a standing workspace: Use a standing desk or set reminders to alternate between sitting and standing while working.

(Picture courtesy: iStock)