Physical Inactivity Linked to 20–30% Higher Death Risk
Are you sitting (on your laptop, watching TV or using your phone) most of the day? If so, how much is too much and when should you move more?
The World Health Organization (WHO) has highlighted the growing health risks of physical inactivity and sedentary lifestyles. People who are physically inactive face a 20% to 30% higher risk of death than those who follow the minimum physical activity guidelines, the health agency said.
Physical inactivity is a major public health problem in that today’s lifestyles involve more screen time, motorised transport and long hours of sitting. This is linked to the risk of several noncommunicable diseases (NCDs), including heart disease, diabetes and some cancers.
What Does Physical Activity Actually Mean?
WHO defines physical activity as any movement of the body produced by muscles that uses energy.
It does not necessarily mean spending hours at the gym. Physical activity can include everyday movements such as:
- Walking
- Cycling
- Wheeling
- Playing sports
- Dancing or active recreation
- Household activities
- Walking or cycling for transportation
- Physical activity at work
This means even simple movements throughout the day can contribute to a more active lifestyle.
WHO also points out that physical activity can be enjoyed by people of different ages and fitness levels. You do not need to be an athlete to benefit from moving your body.
Why Is Physical Inactivity Dangerous?
Physical inactivity is one of the major risk factors linked to deaths from noncommunicable diseases.
People who don’t get enough physical activity are 20 percent to 30 percent more likely to die than those who do.
Sedentary habits can also be associated with various health problems. Spending too much time sitting in your chair, reclining, or lying down while you are awake is considered sedentary behaviour.
Modern life has made this problem worse. Many people spend hours sitting at desks, travelling in cars, watching television or using smartphones and computers.
WHO has warned that increasing sedentary behaviour can have adverse effects on health at different stages of life.
The Health Benefits of Regular Physical Activity
Regular movement can benefit the body and mind in many ways.For adults and older adults, physical activity is a way to reduce the risk of:
Early death from all causes, cardiovascular disease, high blood pressure, type 2 diabetes, certain cancers, falls among older adults.
Regular activity also supports better mental health, cognitive function, sleep and healthy body weight.
Physical activity doesn’t have to be intense to be useful. Walking, cycling or other moderate activities can provide important health benefits when done regularly.
Children and Teenagers Also Need to Move
In children and adolescents, physical activity is equally important.
Regular movement can improve physical fitness, bone health and heart and metabolic health. It can also support cognitive development and mental wellbeing.
On the other hand, spending too much time being sedentary has been linked with several negative outcomes in young people.
Higher sedentary time may be associated with increased body fat, shorter sleep duration and poorer physical fitness. It can also affect cardiometabolic health and certain social behaviours.
Encouraging children to play, walk, cycle and participate in sports can therefore help them develop healthier habits from an early age.
Physical Activity During Pregnancy
WHO also highlights the benefits of physical activity during pregnancy and after childbirth.
For pregnant and postpartum women, regular physical activity can lower the risk of several complications, including:
Pre-eclampsia, gestational hypertension, gestational diabetes, excessive weight gain during pregnancy, some delivery complications, postpartum depression, certain complications affecting newborns.
WHO states that physical activity does not increase the risk of adverse birthweight outcomes or stillbirth.
However, pregnant women should consider their individual health situation and follow appropriate medical advice before starting or changing an exercise routine.
Sitting Less Is Also Important
Being physically active for part of the day does not mean you should spend the rest of the day sitting continuously.
WHO recommends limiting sedentary time across all age groups.
Long periods of sitting can occur while working, studying, travelling, watching television or using digital devices. Taking regular movement breaks can be a simple way to reduce the amount of time spent sitting.
Even short periods of movement can help break up long stretches of inactivity.
You Don't Have to Start With Hard Workouts
One of the most important messages from WHO is that any amount of physical activity is better than none.
If you currently have a mostly sedentary lifestyle, you do not necessarily need to begin with an intense workout.
You can start with simple activities such as walking, taking the stairs, cycling or doing household chores. As your fitness improves, you can gradually increase the amount and intensity of physical activity.
The goal is to make movement a regular part of everyday life rather than treating exercise as something that happens only at the gym.
Muscle Strengthening Matters Too
WHO's recommendations also highlight the importance of muscle-strengthening activities.
Strength exercises can help improve muscle function and support bones and joints. They can be particularly important as people get older, when maintaining strength and physical independence becomes increasingly important.
A balanced fitness routine can therefore include aerobic activities along with appropriate muscle-strengthening exercises.
What About Children Under Five?
WHO has separate recommendations for children under five years of age.
For this age group, the focus is not only on physical activity but also on maintaining a healthy balance between movement, sleep and sedentary behaviour.
WHO provides 24-hour recommendations that encourage physical activity while limiting screen-based sedentary time and unnecessary physical restraint.
These early habits can help children develop healthier routines that may continue into later life.You do not need to become a professional athlete to improve your health.
Walking more, sitting less, cycling, playing sports, exercising or simply adding more movement to your daily routine can make a difference.
WHO's message is clear: every movement counts, and some physical activity is better than none. At the same time, people of all ages should try to reduce excessive sedentary time and include regular movement in their daily lives.
With physical inactivity linked to a 20% to 30% higher risk of death, making small changes to become more active could be an important step towards better long-term health.