Move More—Physical Inactivity Can Kill You

By Dr. Andrew Myers • March 5, 2014 • Simple Health

Are you getting enough physical activity? If you work a desk job, don’t stand or walk around regularly, or aren’t exercising the recommended 2.5 hours per week, chances are you’re putting yourself at risk. According to the World Health Organization (WHO), one of top risk factors for disease and disability is physical inactivity.
Globally, about 31 percent of the population is not moving enough. Here are some startling facts about physical inactivity:

• Insufficient physical activity results in approximately 3.2 million deaths each year.
• A sedentary lifestyle, poor diet and nutrition, and increased tobacco usage are the leading causes of chronic diseases globally, with the exception of sub-Sahara Africa, where infectious diseases like AIDS are the leading cause.
• Most of the chronic diseases that are caused by poor lifestyle choices—including physical inactivity—are 100 percent preventable.
• People who are physically active for about seven hours a week are 40 percent less likely to die early than those who are active less than 30 minutes per week.

Clearly, getting active is a healthy choice, especially when combined with a healthy diet and not smoking. To get a thorough understanding of the subject, though, let’s take a look at how inactivity impacts the body.

Why Movement Matters
We all know that movement, whether it’s vigorous exercise or a morning walk around the block, can help you maintain a healthy weight. Since obesity is a precursor to many diseases, it is an important link to understand. If you really look at the biological effects of inactivity, you’ll find a connection to many other conditions. In fact, leading a sedentary lifestyle increases all causes of mortality; doubles the risk of cardiovascular diseases, obesity and diabetes; and increases the risks of high blood pressure, colon cancer, lipid disorders, osteoporosis, depression and anxiety.
Of particular importance is the impact of physical inactivity on the cardiovascular system, since the heart is responsible for pumping blood to nourish the entire body. Physical activity creates shear stress within the arteries, stimulating the endothelium—the organ that lines the 100,000 miles of blood vessels in your body—to create a critical molecule called Nitric Oxide (NO). This signaling molecule triggers the arteries to dilate (widen), allowing blood to flow more effectively throughout the body. Inactivity, on the other hand, causes a drop in NO production, which impacts blood flow. Since the arteries aren’t able to widen to the same degree, blood puts more pressure on the arterial walls as it circulates through the body. This results in high blood pressure—a leading risk factor for heart disease.
When you move, your blood pumps faster, increasing NO production. It’s true physical activity impacts weight, but its impact goes deeper by decreasing the chance for dysfunction and disease.
My advice? Get moving. Even if you’ve never exercised a day in your life, you can start today and change the path of your life. For suggestions on incorporating movement into your life, read my blog post, “Move Your Body: Take Steps Toward Fitness.” And if you have tips for getting active, please comment below.