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Summary

What is an inactive lifestyle?

Being a couch potato. Not exercising. A sedentary or inactive lifestyle. You have probably heard of all of these phrases, and they mean the same thing: a lifestyle with a lot of sitting and lying down, with very little to no exercise.

In the United States and around the world, people are spending more and 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. 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 be one of the causes of many chronic diseases. 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. 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 different 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. Instead of using the TV remote, get up and change the channels yourself.
• 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. In fact, less than 20% of Americans have physically active jobs. 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
• Stand when you are talking on the phone
• 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 lunch hour 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

Paris, France – 31 Aug 2019: Two decades of a sedentary lifestyle is associated with a two times risk of premature death compared to being physically active, according to results from the HUNT study presented today at ESC Congress 2019 together with the World Congress of Cardiology. (1)

Study author Dr Trine Moholdt of the Norwegian University of Science and Technology, Trondheim, Norway said: “Our findings imply that to get the maximum health benefits of physical activity in terms of protection against premature all-cause and cardiovascular death, you need to continue being physically active. You can also reduce your risk by taking up physical activity later in life, even if you have not been active before.” 

The aim of this study was to assess how changes in physical activity over 22 years were related to subsequent death from all causes and from cardiovascular disease. Most studies investigating the relationship between physical activity and longevity have asked participants about their level of physical activity only once, and then followed them for several years. But physical activity is a behaviour that changes in many people, so it is important to investigate how such changes over time relate to the risk of death in the future. 

The HUNT study invited all residents of Norway aged 20 and older to participate in 1984–1986, 1995–1997, and 2006–2008. At all three time points, individuals were asked about their frequency and duration of leisure time physical activity. The current study used the data from the first and third surveys.

A total of 23,146 men and women were included in the analysis. Physical activity was categorised as inactive, moderate (less than two hours a week), and high (two or more hours per week). Participants were divided into groups according to their activity levels at each survey.

Physical activity data were linked to information on deaths until the end of 2013 using the Norwegian Cause of Death Registry. The risk of death in each physical activity group was compared to the reference group (those who reported a high level of exercise during both surveys). The analyses were adjusted for factors known to influence prognosis such as body mass index, age, sex, smoking, education level, and blood pressure.

Compared to the reference group, people who were inactive in both 1984–1986 and 2006–2008 had a 2-fold higher likelihood of all-cause death and 2.7-fold greater risk of dying from cardiovascular disease. Those with moderate activity at both time points had 60% and 90% raised risks of all-cause and cardiovascular deaths, respectively, compared to the reference group.

Dr Moholdt noted that there are clear recommendations about the amount of exercise adults should do to optimise their health, which are 150 minutes a week of moderate intensity or 75 minutes a week of vigorous intensity aerobic physical activity. (2)

But she added: “An important point to make here is that physical activity levels even below the advised levels will give health benefits. Physical fitness is more important than the amount of exercise. Clinicians should individualise their advice and help people do even smaller amounts of activity that will improve fitness – this includes all types of exercise that make you breathe heavily.”

“Do activities you like and get more movement into your everyday life,” she continued. “For example, walk to the shops instead of driving, get off the metro a stop early, and use stairs instead of the lift. I recommend everyone to get out of breath at least a couple of times each week.”

As for those who changed categories between surveys, people who went from inactive to highly active had a mortality risk that was between those who were continually active or continually sedentary. In contrast, those who went from highly active to inactive had a similar risk of dying as those who were inactive at both surveys.

“Our data indicate that you can compensate for a previously inactive lifestyle and the sooner you get active, the sooner you will see positive results,” said Dr Moholdt. “My advice is to establish good exercise habits as early in life as possible. The health benefits extend beyond protection against premature death to effects in the body's organs and on cognitive function. Physical activity helps us live longer and better lives.”

ENDS

Notes to editor

Notes to editors

Authors: ESC Press Office 
Mobile: +33 (0) 7 8531 2036
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The hashtag for ESC Congress 2019 together with the World Congress of Cardiology is #ESCCongress

Funding: The study was supported by funds from the Norwegian Health Association and the Norwegian Fund for Post-Graduate Training in Physiotherapy.

Disclosures: The authors have no conflicts of interest.

References and notes

(1) The abstract “Patterns of physical activity over 22 years and mortality: the HUNT Study, Norway” will be presented during:

• The press conference Your choices for heart health on Saturday 31 August from 14:00 to 15:00 CEST.
• Poster Session 1: Benefit and safety of physical activity on Saturday 31 August at 11:00 to 16:00 CEST in the Poster Area.

(2) Piepoli MF, Hoes AW, Agewall S, et al. 2016 European Guidelines on cardiovascular disease prevention in clinical practice. Eur Heart J. 2016;37:2315–2381.

About ESC Congress

ESC Congress is the world’s largest gathering of cardiovascular professionals contributing to global awareness of the latest clinical trials and breakthrough discoveries. ESC Congress 2019 together with the World Congress of Cardiology takes place from 31 August to 4 September at the Expo Porte de Versailles in Paris, France. Explore the scientific programme.

About the European Society of Cardiology 

The European Society of Cardiology brings together health care professionals from more than 150 countries, working to advance cardiovascular medicine and help people lead longer, healthier lives.

This press release accompanies both a presentation and an ESC press conference at ESC Congress 2019 together with the World Congress of Cardiology. It does not necessarily reflect the opinion of the European Society of Cardiology.