Goodbye to a Sedentary Lifestyle: 6 Reasons to Practice Sports

The first substantial change in human life habits came after the so-called “industrial revolution” and we are now experiencing the second change after the “technological revolution”. Before the industrial revolution, food was affected by the variability in supply that existed depending on the time, and the need for effort always came into play when obtaining food.

This fact changed after the appearance of large factories, at which time the machines were responsible for the fine grinding of the cereals and the removal of the bran and all the indigestible fiber parts, which caused a greater rate of absorption of the grain. glucose in foods rich in cereals. Due, there was a great abundance of foods rich in carbohydrates with a high glycemic index and therefore, rapid assimilation that invaded our diet.

Nowadays, after the arrival of the technological revolution, These trends have been enhanced and advances have made a wide variety of highly palatable new foods available to everyone, with attractive colors and irresistible crunchy sounds when chewing. Some of these products are very rich in fast carbohydrates and fats: pastries, pastries and derivatives, sweets, etc. All these circumstances, together with a sedentary lifestyle, have enhanced the negative consequences of insulin resistance in the last 50 years.

The population in industrialized countries is exposed to excess energy intake, mostly in the form of rapidly assimilated carbohydrates and saturated fats. Are we domesticating ourselves?

A brain adapted to hunger

Although we try to avoid the consumption of high-calorie foods in our diet, we are aware of how difficult it is to deprive ourselves of any of these dishes. To begin with, foods with a high lipid content are much tastier, which makes our nervous system prefer them.

If we go back in history, the periods that are most abundant are those of food shortage and famine, rather than those of abundance. For this reason, our brain was adapting to have a preference for this type of food that helps the accumulation of fat and is a source of essential energy to survive long periods without food. The problem we currently have is that the preference for this type of food is combined with the lack of need for physical exercise in daily activities, leading to the appearance of a society that is more overweight.

These new conditions, applied to the population that carries the energy-saving genotype, cause many people to live in permanent hyperinsulinemia, leading to a series of diseases. Recent studies have pointed out a sedentary lifestyle as a factor linked to the appearance and severity of a large number of chronic diseases such as high blood pressure, diabetes, and obesity among others.

Fighting against sedentary lifestyle

In Europe, the European Commission in the White Paper on sport recognizes that it is not making enough progress in the fight against sedentary lifestyles and the promotion of physical activity.

The Spanish Society of Family and Community Medicine considers that the prevalence of a sedentary lifestyle is higher than that of any other risk factor today, such as smoking or alcohol consumption, since Only 12% of the population practices physical exercise adequately

This is worrying, taking into account that by regularly practicing sports you can enjoy various benefits. Among them we can highlight the following.

1. It represents financial savings

An investigation carried out in Argentina by the Ministry of Tourism and Sports of the Nation with the qualified support of National Institute of Statistics and Censuses (INDEC) showed that Sedentary lifestyle not only leads to the appearance of diseases, but also has a high economic cost for the country: Approximately 20% of the budget given to organizations related to the field of health could be saved if frequent physical activity was promoted.

2. It has positive psychological effects

Higher levels of physical activity have been associated with few or few symptoms of depression and possibly anxiety and tension. For this reason, sport is one of the most frequent psychological interventions. Another advantage we find is the construction of a stronger self-esteem, a positive self-image in women and an improvement in the quality of life among children and adults. These advantages may be due to the combination of physical activity and the sociocultural aspects that may accompany the activity.

3. Improves deep sleep

A restful sleep is like a fountain of youth, and exercise will help you achieve it. It is proven that regular exercise helps you fall asleep faster, as well as have deeper REM phases. At least 150 minutes of physical exercise a week will improve sleep quality.

4. Enhances cognitive processes

On the other hand, Physical activity also plays an important role in cognitive processes A series of studies carried out by the University of Illinois in the United States found a relationship between greater aerobic activity and less neuronal degeneration. Likewise, various studies showed that some cognitive processes and abilities in older people were better if they practiced physical activity.

For example, in a study carried out by the same university in 1999, a group of people who had led a very sedentary life for 60 years were observed. After a 45-minute walk three times a week, their mental abilities, which usually decline due to age, improved. And it is not only at older ages where significant differences have been found; In the case of children who practice physical activity systematically, cognitive processes are better than those of sedentary children.

5. Improves brain development

There are numerous works that echo the relevance of physical exercise in brain function and development. In a study carried out by Chaddockse, it was possible to see how those children who were in good physical shape had an increase in the volume of the hippocampus (a very important area in learning and memory).

Thayer and his team in 1994 found through studies in mice that physical activity increased the secretion of brain neurotrophic factor (BDNF), a neurotrophin related to nerve growth factor, located basically in the hippocampus and cortex. cerebral. This substance extends the life expectancy of neurons and protects the brain from possible ischemia In addition, he discovered that physical activity causes the muscle to secrete IGF-1 (insulin-like growth factor) that enters the bloodstream, reaching the brain and stimulating the production of brain neurotrophic factor. Therefore, physical exercise helps to maintain the cognitive and sensory function of the brain in better conditions.

All these findings positioned physical activity as a neuropreventive role in different neurodegenerative diseases such as Alzheimer’s, Parkinson’s, Huntington’s or amyotrophic lateral sclerosis.

6. Delays cellular aging

Telomeres, structures located at the ends of chromosomes, shorten as we age. Long telomeres are associated with longevity.

Well, a team of scientists from the University of California has presented the results of a study whereThey show that with the introduction of healthy habits we can modify the size of these structures and therefore, the predisposition to suffer the typical ailments of age.

Concluding

Therefore, if we want to save money on medications, have stronger self-esteem, sleep better, have an agile brain and live longer and better, there is no doubt what we have to do from now on.

How much exercise do you have to do to stay fit? According to the WHO, in people between 18 and 64 years old, at least 150 minutes a week of moderate aerobic exercise and 75 minutes of vigorous activity. It can be increased to 300 minutes by combining it with muscle strengthening exercises.

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