How a sedentary lifestyle affects your mood

31% of the world’s adult population are at risk of developing health problems due to a sedentary lifestyle, according to data from the World Health Organisation (WHO). Modern lifestyles and the rise of screen time are encouraging increasingly passive routines with little physical activity.

Doctors warn of the long-term problems this can cause and recommend walking 10,000 steps a day or taking regular exercise. However, science is beginning to reveal other, much more profound consequences linked to emotional wellbeing. 

Physical inactivity in Spain

The WHO recommends that adults engage in between 150 and 300 minutes of moderate physical activity per week, or between 75 and 100 minutes of vigorous aerobic activity.

However, data from Spain paint a different picture. 58% of the Spanish population rarely takes part in sport. Women account for a higher percentage (65%) than men (51%). Among those under 18, 20.7% do not take part in regular physical exercise, with 25.3% being girls and 16.4% boys.

Various health organisations point out that, if the minimum recommendations for weekly physical activity were met, 1,032 premature deaths could be prevented annually in Spain, cases of depression and cardiovascular disease would be reduced, and life expectancy would increase.

A passive lifestyle increases the risk of depression

Although the physical consequences of a sedentary lifestyle are obvious, the emotional effects often go unnoticed. A meta-analysis published in the Korean Journal of Family Medicine has identified a link between a sedentary lifestyle and the presence of depressive symptoms.

It is important to remember that exercise helps release endorphins, serotonin and dopamine. It also improves sleep quality, mood and the ability to concentrate. A lack of physical activity disrupts the release of these hormones and increases stress and anxiety and can affect self-esteem. 

Young people are the most vulnerable to a sedentary lifestyle

In recent years, young people and teenagers have adopted more sedentary habits than previous generations. A lack of physical activity increases the risk of developing obesity, depression, stress and cardiovascular problems.

In fact, a study published in Frontiers analysed the amount of time teenagers spend sitting and the risk of suffering from depression. The research analysed 521 participants and classified them into three groups according to their daily habits: teenagers with high levels of physical activity, those who break up periods of sitting with exercise, and those who spend long periods of time inactive.

The data showed that the groups with sedentary behaviours had higher scores on depression indicators. Furthermore, a lack of exercise can have a negative impact on memory and learning.

Based on these findings, specialists recommend limiting periods of inactivity to 30 minutes and breaking them up with short active breaks, whether walking, stretching or playing sport. 

How does physical inactivity affect the body?

The effects of a sedentary lifestyle can manifest in the short term, such as joint pain or general fatigue. It also contributes to a loss of muscle mass, which is essential in later life for maintaining mobility and reducing the risk of falls.

In the long term, the risk increases and is linked to the development of certain chronic conditions. These include:  

Recommendations for reducing a sedentary lifestyle 

Sport is an essential part of our daily routine. It improves stamina, promotes rest, strengthens all the body’s organs and helps maintain good health. However, modern lifestyles and long working hours make it difficult to find free time to exercise or go to the gym.

Even so, the Spanish Heart Foundation maintains that it is not necessary to start with intense workouts to reduce a sedentary lifestyle. With simple activities and a few adjustments to your daily routine, you can improve your quality of life. For example: